1. #1
    Musclechemistry Board Certified Member Board Certified MD
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    Default Full Body Splits - How to

    When doing full body splits, it’s important to perform lower body exercises before upper body exercises. We see evidence of this importance in studies showing that performing upper body exercises to fatigue can impair your ability to maximally activate lower body muscles. This is likely evidence of CNS fatigue which may be more severe in lower body muscles since they are typically larger and contain more motor units. If you cannot achieve maximal activation in these muscles, your training volume and gains can be affected drastically. For full body days, always start with lower body exercises as doing lower body first doesn't appear to impair upper body muscles the same way.
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    ▪️ Source: Aboodarda, S. J., Copithorne, D. B., Power, K. E., Drinkwater, E., & Behm, D. G. (2015). Elbow flexor fatigue modulates central excitability of the knee extensors. Applied Physiology, Nutrition, and Metabolism, 40(9), 924-930.
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    ▪️ Further Reading: Halperin, I., Chapman, D. W., & Behm, D. G. (2015). Non-local muscle fatigue: effects and possible mechanisms. European Journal of Applied Physiology, 115(10), 2031-2048.
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    MuscleChemistry Newbie Board Certified Psy.D

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    I hate full body routines.
     

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    I do a split body routine.
    Day One : Complete Upper Body(Chest, Shoulders, Back, Tri's Bi's)
    Day Two: Complete Lower Body (Quads, Hams, Calves, Abs)
     

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    Why not divide in 3 days?


    Pull
    Push
    Legs
     

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    Quote Originally Posted by Beti ona View Post
    Why not divide in 3 days?


    Pull
    Push
    Legs
    My schedule. I'm only able to train 2 days per week right now. I have to make what time I have count in the gym.
    Speaking honestly I do wish I could add a 3rd day in just to take the workload off the other 2 days but time restraints
    wont allow it currently.
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    Amen... They suck.
    Get It Done!

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    I’ve been doing all full body for a month or so now. I’m making a lot of progress quite quickly and I’m confident that the full body workouts are a big factor.


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    BigZ MC Site Admin Board Certified MD

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    Quote Originally Posted by Ashop View Post
    I do a split body routine.
    Day One : Complete Upper Body(Chest, Shoulders, Back, Tri's Bi's)
    Day Two: Complete Lower Body (Quads, Hams, Calves, Abs)
    Quote Originally Posted by Beti ona View Post
    Why not divide in 3 days?


    Pull
    Push
    Legs
    I've done both of these routines although the pull/push was first. I did the split routine when I got into doing DC training, but I also only had two days per week to train, and frankly, that was when I was in my best condition.

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