Split or Full Body Workout Routines?

The answer of whether a full body strength training program is better than a split workout routine is often one that depends on the goals of the user. Both routines build muscle and strength, however, they both have their advantages and challenges to be considered.

*Split Body Routine

-The workout takes more time in the gym (1-2 hours) and more days per week.
-There is a long time between workouts of the muscle groups which some may find challenging to maintain.
-The muscle groups are broken down into pairs/single sets and focus is placed in these areas. Building is a goal.
-The muscles are challenged 4-5 days per week versus 2-3 with a full body routine.

Full Body Routine

-Utilizes more muscles during compound exercises which generates more energy to burn.
-Easier if time is a factor and can be completed within 1 hour.
-Compact and requires less days per week to complete.
-More rest between exercises is required due to the intense energy of each routine.

Sample of Split Routine:

Monday: Chest/Triceps
Wednesday: Legs/Abs
Thursday: Biceps/Shoulders
Friday: Back/Core

Sample of Full-Body Routine:

Monday: Chest Press, Dips, Squats, Lat-Pull Downs, Crunches, Biceps Curls, Lateral Raise, Planks

Thursday: Push-Ups, Tricep Rope, 1 Arm Dumbbell Row, Bicycles, E-Z Bar Curls, Iron Cross, Step-Ups

It is often beneficial to change your routine every 4 weeks. You will see the most gains if you cross train and challenge your body to adapt in different ways. You can always rotate between a full-body and split routine trying to keep your muscles guessing. The most important part of a routine is consistency, proper nutrition and rest. So go train and train to succeed!

Healthy Hearts For Women

The number one killer of American women in the United States is heart disease. More women die each year of heart disease related deaths than all cancers combined. This trend is alarming and is killing more women each year than ever before. It has been the trend to focus on men having heart attacks, however, women are having them at alarming rates. The "silent killer" is just that...silent. It comes on without warning, without caring that you have things to accomplish each day, people to take care of and a life to live. A heart attack can happen at any time and most of the time the symptoms are ignored or mistaken as other causes.

Symptoms of a heart attack for women are:
*Chest Pain
*Pain radiating from one or both arms (not necessarily from the left side)
*Neck,jaw,upper back, shoulder or abdominal pain (mostly in women not men)
*Shortness of breath
*Sweating
*Becoming lightheaded or dizzy
*Unusual fatigue or tiredness that doesn't go away
*Swelling or water retention

Symptoms can occur and continue for up to 2 weeks before an actual heart attack. Most women report feeling these symptoms, however often ignore them. If you experience these or any unusual symptoms that do not go away, you should consult your physician immediately. Remember, a heart attack is not going to happen when it is convenient for you.