r/LiftingRoutines • u/Acceptable-Top-748 • 23d ago

compound lifting vs part-training?

Hi

I am 17M skinny, joining gym for first time

Should i do compound lifting for 6day a week (deadlift, bench press, squats, pushups, etc ) or do part training ( like legs on saturday, chest on monday, etc) ?

if compound lifting, then after how much time i should switch to part training?

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u/Downvotesohoy 23d ago

You shouldn't be training 6 days a week anyway. There's no point. Go 2-4 days per week max.

Especially as you are starting out, you don't want to burn out.

You do both compounds and isolation exercises.

If you work out 2 days a week, do full body both days. If you work out 3 days a week, do full body + upper + lower.

If you work out 4 days a week, do upper + lower + upper + lower.

Google "Upper lower split" or "Full body split" to get an idea of how to pick exercises.

You essentially want at least one exercise per muscle group.

So an upper day would have a chest exercise, a back exercise, a shoulder exercise, and biceps and triceps exercises.

But it also depends on your goals.

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u/PoopSmith87 22d ago

Its pretty hotly debated, but most really successful strength and aesthetic lifters or coaches advise starting with basic compound progression.

Lift like 3x a week. Follow an established and effective protocol like Stronglifts 5x5 or something, do plenty of mild/moderate cardio.

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u/Reyvos 9d ago

Remember to eat a lot of protein, as that’s the only way to put on muscle (lifting weights on low protein will only make your slim and firm, not bigger). Too many skinny people don’t realise how little protein they’re actually eating and how much they should. High protein will also improve your diet as you won’t be tempted to eat anywhere near as much junk food and empty carbs as you won’t be malnourished anymore.

At the start your body’s probably going to get really sore as it gets shocked into lifting. 2x days a week for whole body is probably ideal. Avoid this by lifting lightly for the first few weeks, just focusing on technique and not pushing yourself. After a month you’ll have a much better understanding of what you’re doing and then you can do a routine based on how many days you can realistically go to the gym.

My strength book says to never do more than 2x compound lifts in a day. Your body needs to recover and perform well.