How customised is your workout?

Dumbbell Bench Press

Regularly members generally adopt two different workout types. That is the full-body workout or the the split workout. These regulars are aware of the type, volume and intensity of their workout.

They maintain an order of exercise. They do a set number of exercises and manipulate exercises, sets, reps and rest periods, depending on their fitness goal. They follow a routine. They understand the concept of progressive overload.

They take rest periods between sets ranging from 30 seconds to over a minute and know how long to maintain a stretch or a contraction. They also understand their heart rate is an indicator of exercise intensity. Their workouts last between 45 minutes to just over one hour at most.

They are constantly fine tuning their technique. In short they have customised their workouts. They have found the perfect fit. They are happy at how they are achieving their fitness goals.

Full-body vs. split workouts

Headstand

An important feature of the regular gym member is that they distinguish between a full body workout and a split workout.

Most members opt for a full body workout. This is a workout you repeat three times a week, with a rest day in-between. The workout involves one or more compound exercises (such as the squat, bench press, deadlift & shoulder press), with exercises targeted at specific body parts.

The day off is for recovery. Sleep and rest improve recovery and fuels muscle growth. Ambitious members fit in a cardio session on most rest days. Here is a take on why most busy members opt for a full-body workout.

This workout is popular because on the newbie gain effect. That is the rapid increase in muscle and strength that often occurs when people with little to no previous fitness weight training experience start training with the right intensity.

It is quite possible to gain up to 3 kg within a month or more and up to 10 kg in a year after which gains taper. This is when gym goers move onto periodized split workouts, seeking further gains.

The split workout, on the other hand, require more gym time. The number of gym days usually range from 4 to 6 days per week. Exercises are targeted at separate parts with a single workout dedicated to one or more body parts. For example chest, back and legs may be done on separate days, or a combination of two body parts may be done in a single workout.

Jee

The split workout is mostly for the highly motivated competitive athlete who is able and willing to spend a lot of time at the gym. They visit the gym four to six days a week.

It must be noted that members usually move on to split workouts after gaining the necessary advanced levels of fitness through a phase of full-body workouts.

What is the difference? The difference really is how much time you have for the gym. If you have the luxury of time and the inclination to go competitive, the split workout is for you.

It is important to understand that the full-body workout is in no way inferior to the split workout. This is because both types of workouts achieve fundamentally similar goals.

That is, getting you back to a healthy body composition (BMI), with less fat and more muscle, a toned look, improved heart health or cardiorespiratory fitness, improved strength and flexibility.

Newbie gain are reported to add up to 3 kg within the first month and you can continue gaining up to 10 kg within a year. Gains taper after the first year. This is when gym goers move onto periodized split workouts, with nutritional strategies to seek further gains.

The growth of recreational athletes are inspiring people of all ages to take up a fitness activity in which they can compete. The growth in participation in the 5k, half & full marathons, the growth of various recreational sports teams are examples. They need strength to squeeze in that edge on their personal bests. For such members, periodizing their full-body workout in line with competition dates is necessary.