HI there guys, i am currently doing a 4 day split routine and am noticeing that i only hit each muscle group once a week and that only totals to 4 or max 5 times a month and thinking of switching over to full body workout routines every mon,wed and fridays. which one do you think would be better for me? the reason why i choose 4 days split was cos so that i could hit each mucsle group to failure and also cos with full body workout i am not really sure i could or would have the energy to complete every muscle part.

for example after doing chest and triceps.. i am not sure i would have any more energy to workout my back , biceps or leg etc? on the other hand for the current 4 days split.. i feel that i have to wait 1 week to hit the same muscle group again. Below is my current workout routine:

mon: chest and triceps

tue: back and biceps

wed: off day

thu: shoudlers/traps

fri: legs

sat: off day

sun: off day

should i change this routine? please advice..

have been searching and reading around and found this workout routine that looks sweet, would this work than the above mentioned workout routine? i'll be hitting each mucsle group 5 days compared to 7 days...

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: off
Thursday: Legs (Quads, Hamstrings, Calves, Abs)
Friday: off
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Pull (Back, Biceps)

Monday: off
Tuesday: Legs (Quads, Hamstrings, Calves, Abs)
Wednesday: off
Thursday: Push (Chest, Shoulders, Triceps)
Friday: Pull (Back, Biceps)
Saturday: off
Sunday: Legs (Quads, Hamstrings, Calves, Abs)

It really depends on your particular goals as to which would be best for you. If your goal is muscle gain then stick to split training, but if your goal is to just burn fat and get in over all better shape then go with the total body training. I'm a firm believer in training each muscle group twice per week for best results. I train each muscle group twice per week myself and I have been making lots of gains. Here is my current split. I have 2 of them actually and I alternate them each month to keep my body confused. I dont know how flexible your schedule is to hit the gym, but if you could train 6 days per week it'd be best.

Split 1:

Monday: Chest/back/abs. (Heavy chest/light back).

Tuesday: Shoulders/biceps/triceps. (Light shoulders/ heavy arms).

Wednesday: Legs/abs. (light-moderate legs).

Thursday: Chest/back. (Moderate chest/ heavy back).

Friday: Shoulders/biceps/triceps/abs. (Heavy shoulders/ light-moderate arms).

Saturday: Legs. (Heavy legs).
Sunday: Rest.

Split 2:

Monday: Back/shoulders/abs. (Heavy back/light-moderate shoulders).

Tuesday: Chest/biceps/triceps. (Heavy chest/ligth-moderate arms).

Wednesday: Legs/abs. (Moderate legs).

Thursday: Back/shoulders. (moderate back/heavy shoulders).

Friday: Chest/arms/abs. (moderate chest/heavy arms).

Saturday: Legs. ( Heavy).

Sunday: Rest.

These are both advanced splits, but if you put in the work you will reap the benefits. Just be sure that you are eating enough to suit your goals.

Ok so after more reading and searching youtube videos etc.. i've a little confused as the more i read the more confused i get...looks like 3 times a day full body workout keeps our protein Synthesis high and more frequency. And this is for those who are natural and not using other chemicals or anabolic substances to elevate their protein synthesis.

looks like splits would be a better choice for those that take other anabolic substances or advanced bodybuilders as in their body system the protein synthesis would stay high for the rest of the week from help by roids.
thanks guys for all your advice and help

copied from a website, not sure if i could post link:

The topic of protein synthesis, as it relates to muscle building, is extremely important. Why is it important? Because protein synthesis tells us exactly how frequently natural lifters should train if they want to build muscle at an optimal rate.

Here is what we know. Research reveals that when you train a body part, protein synthesis remains elevated generally no longer than 48 hours. In most cases it is elevated approximately 36 hours, after which time it returns back to a baseline level. This science is not "new" news either. We have known this scientific reality for decades.

What does this mean from a practical standpoint? An individual muscle will only "grow" during this protein synthesis window. So, if you use a body part split, you are repairing and rebuilding for up to 2 days, and giving that muscle 5 days off each week. Though this will build muscle, it won't lead to optimal muscle growth rates.

exactly, which is why I recommened you train each muscle group twice per week.

Great info Nathan.

godspeed1208, if your goal is muscle gain the split Nathan recommended will work just fine.

As far as protein sysnthesis, that can be manipulated many ways. For Example, high levels of luecine in your blood promots protein synthesis and you can achieve this by consuming whey and casein blend proteins like SYNTHA-6 as well as BCAAs during your training sessions.

What are your current daily macros?

I'm thinking of full body workout at the moment as many recommended that and have been reading thru as i'll be hitting each muscle group 3 times a week compared to a split...

Hi scott, at the moment my goal is to lose fat(i'm obese and overweight now) and gain some muscle if possiable. From what i have read ... i need to be on a surplus to gain muscle and deficit to lose fat. my current bmr at rest is 1844 and at motion is 2858. But i'm eating about 2000 calories. so there is a deficit of about 800+ calories? and also burning some calories when working out..

i was at 85 kg and now standing at 82.5 since i have started working out. Below is a screenshot of my daily intake, i am not sure if i calculated my macro's correctly but i think they are at the moment :

Protein 32%/ carb 35%/ fats 31% (carb 181g/protein 167g/fats 72g)

since i do not take fruits or veges, i have included vitamins and omega 3&6 and this is the best or nearest i could get. As for protein i have two 5lbs ON whey protein.. should i get the syntha-6? can you please take a look and see where i'm going wrong..

http://imageshack.us/a/img571/7581/92oy.png

http://imageshack.us/a/img542/4517/1v79.jpg

http://imageshack.us/a/img577/1278/dxlx.jpg

And also i have changed to a full body workout routine 3 times a day(really too confused with workout would be best, looks like everyone has a different liking) , and will be doing all compound exercises like.. squats, bench press, deadlifts, militry press, barbell rows etc.

i have also included my current pic(black shorts)..and also included a pic when i used to run alot but i did not carry weights at that time(red boxers). Please give me some advice as i'm frankly lost on what i should really be doing to optimize my workouts, thank you