Full Body vs. Split Routine
When you're starting a strength training routine, you can take one of two paths. You can do a full body workout or a split routine. Both options have some very positive health effects so either one is a lot better than doing nothing at all. Depending on what your goals are, these two routines can have different effects.
With a full body routine, you'll be working out 2-3 times per week. Since this isn't a lot of days, you'll hit each major muscle group of the body when doing a full body routine. While this many sound like a lot, but it shouldn't take more than 45-60 minutes per session because doing a full body routine won't let you spend too much time on each individual muscle. This is also why you can get away with doing a full body routine just 2-3 times per week.
A split routine will divide the major muscle groups up so that you focus on one area rather than your whole body each day. This will allow you to go to the gym 4 or even 5 times per week because there will be more off time between working out the same muscle.
Generally, the muscles are split up into groups that work together. Chest is done with triceps and back is done with biceps. Shoulders and legs usually get their own day. The following schedule is only a suggestion and you can organize your split in any way you wish. You can also mix and match the muscles you work each day to have a constantly changing routine. A routine that changes is usually effective.
Day 1: Chest and Triceps
Day 2: Legs
Day 3: Back and Biceps
Day 4: Shoulders
With a full body routine, pick 1-2 exercises per muscle and do 1-2 sets per exercise. This will allow you to quickly target all the muscles in your body without requiring too much rest before your next full body day. A split routine focuses heavily on the muscle(s) of the day. Pick 3-4 exercises per muscle and do 3 sets per exercise.
The main advantage of a full body routine is that you'll save time. If you choose a full body routine, you'll only have to workout 2-3 times per week (not including cardio) versus the 4 times or more per week you need with a split routine. A full body routine is best for beginners.
A split routine can take up to 90 minutes per day or even more depending on how many exercises and sets you do per muscle. A split routine is better for more advanced trainers as it will allow you to focus more on a specific muscle.
Beginners should start out with a full body routine and move up to a split routine after they've proven that they can stick to a workout plan. A split routine can sometimes be more demanding and might cause a beginner to quit before they see any results. Again, whichever option you end up choosing, know that it is better than doing nothing. Exercise, no matter how it is done, usually has positive effects.
For more information on creating a routine, visit the Advanced Guide to Exercise. You can also check out the exercise forums to see how other people are organizing their routine. If you need help creating an exercise plan, visit the SH Trainer for a free workout routine.
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Here are a few of the topics that are currently being discussed on a host of exercise issues that will help you start a strength training routine: