full body vs split workouts

futurecatcher271,000+ posts

what are your thoughts on this?Which one is more effective?

Now that our season is over,and I am training to get into shape for a showcase filled summer,I think Ill be doing split day workouts(have been doing full body do to orthopedics orders)

4/30/0811:15 PM

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Jon Doyle1,000+ posts

I'm assuming you mean what is more effective for baseball performance.

I believe in 3 workout per week based around compound movements. Considered by some full-body, they follow a pattern.

Split-routines simply are not needed in most cases and usually lead to CNS burnout and injury.

4/30/0811:57 PM

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futurecatcher271,000+ posts

Thats what I meant

thanks for the help

5/1/087:10 AM

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Sirguy100+ posts

I agree..Total body workouts vs. split routines are best especially for effective baseball performance.

5/1/0812:57 PM

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futurecatcher271,000+ posts

What I mean by split is say you do certain lifts one day,while others the next day

For example,I dont work my biceps and triceps the same day

5/2/086:36 PM

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Jon Doyle1,000+ posts

Hey Future,

Post example of what you were thinking of so I can help specifically instead of being so general.

5/2/088:53 PM

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floridafan5,000+ posts

How about working upper body MWF and lower body TT taking the weekend off?

5/2/088:58 PM

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Jon Doyle1,000+ posts

quote:
How about working upper body MWF and lower body TT taking the weekend off?

Too much work unless you're "un-natural"

5/2/0811:31 PM

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futurecatcher271,000+ posts

Like You work out 4 days a week.Alternating workouts.For example

1:
bench
lunges
calf raises
curls
reverse curl
bulgarian squats
abs
forearms

2:
shoulder extensions(front/side)
skull crushers
lat pull downs
chinups
quad extensions
leg press
upright rows
seated shoulder press
tricep extensions

can no longer dead lift or squat due to a back injury.

5/3/089:41 AM

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Jon Doyle1,000+ posts

Please see botes in CAPS (I'm not yelling

quote:
bench
OK BUT WOULD MOVE TO LATER IN WORKOUT

lunges
GOOD

calf raises
GET RID OF THESE

curls
reverse curl
WHY SO MANY CURLS? DO MORE ROWING MOVEMENTS INSTEAD

bulgarian squats
FINE BUT DO THEM ON OTHER DAY

abs
forearms

2:
shoulder extensions(front/side)
WOULDNT DO MUCH OF THESE...IF YOU DID NOT FIRST IN WORKOUT

skull crushers
OK, CAN HURT ELBOW...DO DB VERSION ON DECLINE BENCH - INCREASES TRI RECRUITMENT - BUT DO LATER IN WORKOUT

lat pull downs
PULLUPS HERE INSTEAD

chinups
GOOD

quad extensions
BAD

leg press
OK, NOT GREAT...WOULD RATHER SEE SOME MORE ONE LEG EXERCISES

upright rows
TERRIBLE FOR SHOULDER - WILL CAUSE IMPINGEMENT AND SHOULD INJURIES OVER TIME

seated shoulder press
DO STANDING

tricep extensions
I ASSUME THESE ARE PRESSDOWNS? IF SO OK

You can still squat, even with back issues. Check with doc first, but there are versions of the squat that do not place any stress or danger to the lower back such as the belt squat and the plain old bodysquat. If you are going to play baseball then you need to have trunk very strong and nothing better than squat to develop that. Deads are another story.

5/5/088:35 AM

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futurecatcher271,000+ posts

Thanks for the help.Also,that workout wasnt the order I do them in,just a list of all exercises.

Also,whats wrong with calf raises?Bad for baseball?

5/5/087:17 PM

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futurecatcher271,000+ posts

I also do my leg press isolated,with each leg individually.

The orthopedic told me due to the severity of the injury,I can never squat or deadlift again.And leg press was what I was told to do.Truth be told,I still feel my back on lunges and bulgarian squats.

thanks again for the help Ill make the changes

5/5/087:28 PM

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Jon Doyle1,000+ posts

What's the issue w/ your back again?

You just have tomake sure you back is trained properly to withstand the demand the game of baseball places on it.

5/7/0810:50 PM

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2Bmom1,000+ posts

quote:
Also,whats wrong with calf raises?Bad for baseball?

I'm curious about that, too.

5/8/082:52 PM

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futurecatcher271,000+ posts

Jon,
Had 2 stress fractures on the l-3 of my spine.Healed with no scar tissue,but still has permanently damaged my vertebrae

5/8/087:21 PM

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Jon Doyle1,000+ posts

calf raises are not necessarily bad, they just aren't going to do much for performance. You can do them, I just consider them a waste of time.

I know how it is having lower back issues. Be sure to work with your doc so you can keep trunk strong.

5/8/0810:51 PM

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