Total body workout vs. Individual muscle groups?

[DENMW]

I'm trying to get into a regular routine with weight training and was wondering if it matters whether you do a total body workout 3 days a week or work individual muscle groups. I would really like to hear from Ileen, Twyla and anyone else who might workout regularly with weights. I found this website in my favorites and it looks like a good beginners workout. I'm not sure where I found the website, probably here. There are two beginner routines, both 3 days a week which I like. I have always done a total body workout but am open to suggestions. Here's the website in case anyone is interested.
Beginner Bodybuilding Workouts - Huge Workouts Database - MuscleandStrength.com

Thanks.

[sillymom]

I love doing total body workouts all with compound movements so you are working more than one muscle group with each exercise. I recently finished The New Rules of Lifting for Women which I really enjoyed and got me back into weight lifting. Currently I am doing Men's Health Power Training and it is great as well. The title almost scared me off but it is not like there are "man exercises" and "woman exercises". Thing I like most about both of these programs is that I have a definitive plan that I am following, so I know I am not overdoing it or underdoing it for that matter.

[WATCH-ME-SHRINK]

Linda,

I have done both full-body and splits. Only recently have I begun experimenting with split weight training.

My first exposure to weight lifting was in a gym, assisted by a personal trainer, full body routines.

Since that time, I have moved. I work full time, I'm a mother of three, and my spare time for ME is indeed precious. I no longer belong to a gym (time restraints because the nearest gym is too far away and I want to better budget my alotted time for working out), so I have used various DVD's to continue with my weight training, most involving full-body routines.

I agree that compound movements are advantageous. In your case, I think it's a good idea to begin with full-body, see how your body responds, and go from there. Everyone's body will respond differently, and we all have different goals -- some want bulk, some want just definition, some want strength gains.

I'm sure others here will have far more helpful suggestions than I have offered, but the imp thing is to make weight lifting a part of your life, a minimum of 3 days a week. Experiment with different styles, techniques, and find what's best for you. Building lean body mass will make all the difference in the world in achieving your fitness goals. Night and day difference.

Congrats on your quest to GETTING LEAN and to your commitment to this WOL.

[inatic]

total body workouts are fine.Heres another one i know to be effective. I think is a beginner program at ExRx (Exercise Prescription) on the Net as well.

this whole area is great.. for the full body, see basically training. Got Built? Open Source Fitness - Get started here

Or this one by my coach Erik Ledin. Its post at leanbodies fitness :

Day 1
Full Squats
Flat Bench Press
RDLs
Barbell Rows

All done for 3-4x6 w/ 120s rest

Day 2
Pull Throughs
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

All done for 2-3x12 w/ 30s rest

Day 3
Incline Dumbbell Press
Incline Dumbbell Rows
Dumbbell Split Squats
SHELC
Lat Pulldowns (underhand)

All done for 3x8 w/ 60s rest

Add in this potential modification to this program ...

Day 1
Week 1 - 3x6
Week 2 - 4x6
Week 3 - 5x6
Week 4 - 2-3x6

Day 2
Week 1 - 2x15
Week 2 - 3x15
Week 3 - 4x15
Week 4 - 2x15

Day 3
Week 1 - 3x8
Week 2 - 4x8
Week 3 - 5x8
Week 4 - 2-3x8

[DENMW]

Thanks guys. I appreciate your opinions and suggestions. I also looked at the book the sillymom read and it looked good so I ordered it too.

[inatic]

that is also a great book

[filmpnk]

I just started working out with a celebrity trainer here in Los Angeles 2x a week (beginner level for lifting). He is focusing on individual muscle groups as opposed to full body.

In conjunction w/ my two days of lifting -- separated by one day-- I am doing cardio (NOT JUST WALKING-- WALKING IS NOT CARDIO, but still excellent exercise). My cardio is walking up/down/up/down a steep hill for appx 35m each morning.. aka hiking 3x/wk. I don't have access to a stairmaster on my off-training days, so I do the hiking instead per his recommendation.

Other days I do brisk walking to keep my body moving.

Here are pix of one of his "transformations", Karla, who started at 205lbs + lost 61lbs total:




and Fernando (with Will Smith!):

[LoraJR72]

If I walk fast enough to get my heart rate up it is cardio. Yes, regular walking isn't really cardio.

O/T: Those Hooter girls look "chilly".

[DENMW]

Christie, Karla does look great and whoa, Fernando would definitely motivate me Good luck with Fernando, droollllllll

[filmpnk]

Originally Posted by LoraJR72

If I walk fast enough to get my heart rate up it is cardio. Yes, regular walking isn't really cardio.

O/T: Those Hooter girls look "chilly".

Lora- ditto uber alles on the heart-rate. Also walking helps me "heal" from my lifting workouts.

Originally Posted by DENMW

Christie, Karla does look great and whoa, Fernando would definitely motivate me Good luck with Fernando, droollllllll

.....and Fernando you bet is a powerful motivator. hehe

[skeeweeaka]

Wow what a nice transformation, and Fernando and Will Smith, delicious lol.... Think I'll have to try that full body routine... Thanks for the info...

TJ

[filmpnk]

Fernando update (lol):

He is kicking my butttt! I asked him why he is so hard on me. An hour of high-intensity heavy rep training is sooo hard for me! Today I screamed doing a leg lift rep and everybody in the gym was like, "atta girl!!" He told me b/c if I "start slow" I won't see dramatic results and my body won't understand how to handle the pressure. All his clients told me he is the toughest, and they are right! Also said if I'm not sweating within a minute or two and keep sweating hard the entire workout, I am wasting my body's time.

He refuses to let me "weigh" myself or measure inches, as he says this is depression waiting to happen. Fernando doesn't take steroids and condones a natural approach to weightloss. I'm following his lead, even tho I want to pass out at the end of his workouts. He promises me it will get easier with time. No pain no gain is an understatement!

I think about all my "friends" here on LCF when I work out b/c it keeps me motivated to do my next set of reps, when I just want to fall on the ground and cry from the exertion. I'm really happy I have everyone here as a support group.

[skeeweeaka]

Originally Posted by filmpnk

Fernando update (lol):

He is kicking my butttt! I asked him why he is so hard on me. An hour of high-intensity heavy rep training is sooo hard for me! Today I screamed doing a leg lift rep and everybody in the gym was like, "atta girl!!" He told me b/c if I "start slow" I won't see dramatic results and my body won't understand how to handle the pressure. All his clients told me he is the toughest, and they are right! Also said if I'm not sweating within a minute or two and keep sweating hard the entire workout, I am wasting my body's time.

He refuses to let me "weigh" myself or measure inches, as he says this is depression waiting to happen. Fernando doesn't take steroids and condones a natural approach to weightloss. I'm following his lead, even tho I want to pass out at the end of his workouts. He promises me it will get easier with time. No pain no gain is an understatement!

I think about all my "friends" here on LCF when I work out b/c it keeps me motivated to do my next set of reps, when I just want to fall on the ground and cry from the exertion. I'm really happy I have everyone here as a support group.

Wow.... I really don't know if I could do that...kudos to you!!!!

TJ