One Body Part vs. Total Body?

HipChick

HipChick

Cathlete
Cathe has some awesome body part, upper body, & lower body workouts. I've also read that many of you do rotations of one body part per day or focus on just upper/lower body. But I do total body workouts or I feel like I really haven't worked out fully. What are the benefits of doing one body part, UB, or LB only? Is it strength, definition, weight loss? I've never been interested in GS, PUB/PLB or anything else that's not total body. So am I missing out on something? Here's a sample of my weekly schedule: M-circuit, T-cardio/interval, W-toning/weights, TH-cardio/interval, F-circiut. By circuit, I mean C+W, BC, etc. & tonight/weights is something like ME. How does that sound? Any advice?

Thanks!
Kel
 
Till I found Cathe, and even for about a year of doing her workouts, I too always did total body- either circuit style or with out cardio. Just this year I started experimenting with her S&H, Pyramids and GS series. I have found I really like what they do for me! I was always trim, now I am nicely defined(where people can see I work out) I started with the Pyramids, got great results, and in June started a 6 week rotation using all Cathes strength training dvds(and cardio) again I got great results. Also, I had been doing muscle endurance so mixing it up probably helped too. Lately I had actually been doing one body part a day and again, really helped to define me. I have to be honest, when I first lurked on the boards and I read how people got great results with doing one body part a day I was amazed- How could that be???? And yet it does really work. I go as heavy as I can which is also a kick for me because when you consentrate on one part you'd be amazed at how much you can lift! I also think its good to mix it up for your body- and mentally it gives you a lift. I have found I really like using the series the way they are(ie two body parts a day) and doing 3 days cardio. After doing 3 weeks of one series maybe go back to 2 weeks of what you are doing now. That way you can mix it up. I also read don't go from doing your whole body once a day to one body part a day, so I'd try the Pyramids first. Maybe you can do week 3 of Cathes october rotation for 3 weeks and see how it goes. Good luck,
Deanie:)
eta: two things:
I lost inches(not weight) and gained definition
It may take a week or so to get used to just doing upper or lower body only that day, but you'll get such a good workout it won't take long to get used to it.
 
Personally I've gotten the best results by working one body part per day. It allows you to really focus on the muscle & hit it as hard as you can.

That said, it really depends on your own personal goals. I think circuit training can be very effective for toning & leaning out while adding a bit of definition. I also think it's probably a more effective fat burner, but I'm not an expert so don't take that as gospel.

Working one body part a day will increase muscle size and/or density, and where you would see the best results in gaining strength. With the right diet (read: low body fat) it'll give you more definition.
 
6X per week, less than an hour. If my gym were closer that's what I'd do, it is really SO effective. Now I do 3X per week, 2 body parts each time, which takes just over an hour. But I'm really just maintaining--if I had the time & the means I'd definitely do the one part per day split. It's what I did in college (oh the good old days when a gym was just steps away!), which is when I made pretty much all of my strength gains.
 
I think that once you have been working with weights for a while, split routines are more effective than full-body routines, because they allow for more rest between working the body part, and allow you to put more energy into each body part.

If you're starting from doing full-body routines, I suggest first going to a two-day split (à la "PLB/PUB")or a three-day split (like PS or Gym styles). Then later on, go to a split like the CTX workouts.
 
I agree about how to work up to doing one body part a day. Personally I did not like the CTX series but Fitness Freak has a great rotation for one body part a day using GS and S&H. Again though, I would also suggest doing PLB/PUB for doing your first split routine. Then PS or GS or S&H, and then one body part a day.
Deanie:)
 
Thanks everybody! Deanie, you know exactly where I'm coming from & my thoughts about total body vs. one part but I've read about so many people (& seen such great results/photos) that I'm very interested in moving on to a different method & seeing better results. Marcy asked how much time to devote to each body part & LauraMax, you answered less than an hour. So would the concept be to still do 2 days of cardio (T & TH), concentrating on upper body 3x a week for a week, then switch to lower body the next week? Or do I need to mix them together? I have time for 1 hour in the AM, M-F, so I would need a rotation to fit into that schedule. Kathryn, thanks for your input also. I was thinking SS & PP for my next purchase because they're total body. But if I plan to go the direction of 1 body part or UB/LB, should I get PUB/PLB next after that? Or S&H? Or GS? What are PS & CTX? Are they older workouts? Your input is greatly appreciated. You guys are the best!

Thanks again!
Kel

ETA - Thanks Deanie, I didn't see your last post because I was posting at the same time. So I think PUB/PLB, in addition to SS/PP may be the best option?
 
I guess I'm on the opposite side of the fence, because I feel that if I do total body strength training, I'm not really getting a workout. I only feel it if I focus on one area of opposing muscle groups at a time: Chest/Tris together, Back/Bis/Shoulders together, Legs by themselves. When I strength train, I want to tear the crud out of that muscle, and by doing a total body workout, I don't feel like I'm doing that. I did GS:Chest/Tris tonight, and afterward, I could "barely lift my arms" because I tore the muscle down hard! That's what I want to feel! I know I'll get some good DOMS tomorrow - it won't be too bad, but enough to know I worked the muscle.
 
Kel--I do much more than 2 days of cardio, but that's up to you & your schedule. If 2 days works for you then stick with it.

I would say each body part takes me about 35 minutes. I do 4 exercises per body part @ 8-10 reps, except for legs, which involves something like 6 or 7 different exercises to target different leg muscles.
 
Yes I agree, that does help! I should probably get in more than 2 days of cardio but I'm not as fond of it as strength training. So I could stick with what I said (maybe UB Monday, LB Wednesday, & UB again on Friday; T&TH cardio) but I'm also thinking that I could conceivably get in 20-30 minutes of strength training, opposing body parts, each day, along with 30-40 minutes of cardio, 5 days a week. Would this also work? Should I check out some more rotations that have already been posted too? Sounds like there may be a lot of different options & now I'm getting very excited to order some more DVDs!

Thanks again!
Kel
 
I was my strongest when I did only one body part a day, and I was able to match Cathe's weight on almost all exercises. When I decided I wanted to lose more weight, I began to do more total body classes and circuits. I often do a total body workout and an hour of cardio after. Some days are just straight cardio.
 
Here is the rotation I did that started me off on loving to do split routines. For me personally my body does not respond to alot of cardio so the amount in this rotation worked well for me.
If you try it let me know. Enjoy!
6 week rotation

Abs 4 times a week
One hour cardio 3 times a week
One strength series a week

Week 1
Day 1 S&H chest and back (abs included)
Day 2 Imax 1 and coremax 2
Day 3 S&H tri and bi (KM challenge if want)
Day 4 KPC
Day 5 45 min elliptical and coremax 1
Day 6 S&H legs and shoulders
Day 7 off

Week 2
Day 1 GS chest & tri and 10 min. abs
Day 2 Gauntlet Mish Mosh* and coremax 3
Day 3 GS legs
Day 4 MIS hi/lo & CTX 10-10-10 and cool abs mish mosh
Day 5 CK and PH abs
Day 6 GS back/ shoulders/bi
Day 7 off

Week 3
Day 1 PP
Day 2 KM bootcamp
Day 3 SS (and HSTAcardio only)
Day 4 Imax 3
Day 5 MM
Day 6 Off
Day 7 Hardcore Ultra Cardio Variation** and coremax tough abs

Week 4
Day 1 PS c/s/tri (and SJP hi/lo)
Day 2 Low Max and 10 min abs
Day 3 PS b/b/core max 1
Day 4 HCE#3 (cardio only)
Day 5 KPC
Day 6 PS legs and SJP abs
Day 7 off

Week 5
Day 1 off
Day 2 PUB
Day 3 PLB and KPC abs
Day 4 HCE 2
Day 5 PUB
Day 6 PLB/20 min. hi/lo of choice
Day 7 step blast and coremax 3

Week 6
2 days off

Day 1 Circuit max & 10 min. ab hits
Day 2 HSTA and coremax 2
Day 3 off
Day 4 HCE 1 and HSC abs
Day 5 Gauntlet or Viper
Day 6 BC
Day 7 off

One week rest and can start again!!

Gauntlet Mish Mosh
Imax 1 warm up and cardio and blast 1
BC #8 cardio only and use both arms at once
Gauntlet cardio only(don’t leave out BC kickbox)

Cool Abs Mish Mosh
Core Max 2 roll outs with ball
CTX kickbox planks only
MIS abs on long bench (8” bench)

Hardcore Ultra Cardio Variation
HSC step cardio only
Imax 3 blast only
KM challenge only
BC cardio only

I know you don't have all of these and if you get the pyramids just do week 5 for 3 or 4 weeks. I think you will really like doing splits!!:)
 
I have been doing one body part per day with the exception of biceps and triceps done together. I get great results from this doing abs 2-3 times per week and 4 30-40 min. cardio sessions per week. I have been feeling a little overwhelmed thought trying to fit everything in. I really like to take my time on the weight training and sometimes ended up being late for work. For the next four weeks or so I am doing the following rotation to simplify things (started this Monday).

Mon - IMAX 3 (only intervals 1-7) + CoreMax 2
Tues - Gym Style Chest & Triceps
Wednesday - Low Max (intervals 4-7) + Muscle Max abwork + HSCh abs
Thursday - Gym Style Back, Biceps, & Shoulders
Friday - KPC (skip KPC abs and do CoreMax 1 or 3)
Saturday - Gym Style Legs

Obviously you could sub any of the cardio for cardio of your choice. I like to throw in Low Max a few days apart from my weighted leg work so that I get in additional leg work in the week with sufficient rest time in between. Good luck with trying a split routine -- I think you will like the focus you can put on your weight training. As others mentioned, I started splits with doing the Pyramid workouts.

Monica
 
Personally I think there are great benefits to both. My suggestion is to do a rotation with one and then change to the other for a while. This way your body does not get completely adjusted to one style.


Debbie


*(Calvin): People think it must be fun to be a super genius, but they don't realize how hard it is to put up with all the idiots in the world. (Hobbes): Isn't your pants' zipper supposed to be in the front?
 
I'm very much in the minority here (which does not bother me a bit!) 'cause I vote for total body workouts doing compound exercises. It's more effective and SAVES TIME!!

"You can't win them all - but you can try." - Babe Zaharias http://www.clicksmilies.com/s0105/musik/music-smiley-004.gif[/img]
 
Thanks again everybody! I'm looking forward to trying this out once I get some new DVDs. I think I'll get PUB/PLB first & alternate weeks with total body workouts at first, like Debbie suggested. Deanie & Monica, thanks for the rotation ideas. Maybe I can come up with something using the DVDs I already have for now. I'm going to try anyway! It might be fun finding different uses for the premixes until I get new DVDs...

Kel:D
 
Honeybuch, I was posting at the same time but it sounds like you have already determined what's most efficient & works best for you. That's great! I guess I'll need to give it a try anyway & see if it makes any difference for me. I'm still a little apprehensive about it, though, for exactly the reasons you just stated!

Thanks for your opinion!
Kel
 
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