AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 5/25/2007 Subject: Interesting stats
Question I know I have asked about the whole split vs. full-body routine before, but there was something interesting I ran across the other day on this website (www.alwyncosgrove.com) in which Alwyn Cosgrove (C.S.C.S.) states in one of his articles that after years and years of keeping track and looking back at thousands of workout logs of people that he's trained and not trained, he came to the conclusion that “Probably around 80-90% of the population, 80-90% of the time, will respond best to total body workouts, and that maybe 90-95% of the population, 90-95% of the time, will respond best to either total body or an upper and lower split.” What are your thoughts on this statement he made? Is this true? That's a pretty bold statement. The other question I have, is can you do an upper/lower split 3 days a week, and if so how? I know that an upper/lower split is usually 4 days a week, but can you do it 3 days a week? It seems to me too that you have more upper body exercises than lower body. Lastly, can a person follow the same routine forever, whether it be a split routine or full-body? I mean, if you change sets and reps and weight from workout to workout, and also feel sore after, won't you always progress and naturally gain more muscle as time goes on? It seems to me that one only needs to do the big 5 (deadlift, overhead press, bent-over row, bench press, and squat) and that's it. It hits all the muscles. Thanks very much.
Answer What Alwyn states may very well be true but you need hard evidence and research to really study the issue. Everyone responds differently to different types of workouts. With a split routine you generally work a body part twice a week with a day or two of rest between workouts for that body part. I guess you could probably do a split routine in three days if you work some body parts only once a week. You should make changes in your workouts because your body tends to adapt fairly quickly to the same routine. Workout to workout changes is not recommended by me or many other trainers. Generally when you stop making progress or progress comes slowly, you should change your routine....different ecercises, different sets and reps, higher intensity, shorter or longer rest periods, etc. You do this so your body can adapt (get stronger) to the change.
