Full Body vs. Split Routine The Ultimate Fitness Debate

If you are on a mission to build as much muscle as possible in less time, should you opt for a full body workout or a split routine? What works best?

In general, anyone who is relatively new to weightlifting and wants to exercise 2-3 days a week is better off with a full body workout.

But if you have left the initial stage of training behind, and you have both the time and motivation to train 4-6 days a week, then some kind of split routine would be the way to go.

Let’s take a closer look at the morning and night hours of both approaches, so that you can choose a training program that is right for you.

What is a full body workout?

A full body workout means training all the important parts of the body — chest, back, shoulders, arms and legs — in a single workout.

Most training programs that use full-body workouts are done 2-3 times a week, with each workout usually separated by at least one full day of rest.

What is a split routine?

With a split routine, you train different areas of the body on different days, where all the important muscle groups are to be met in a single workout.

On the first day you can train the chest, shoulders and triceps, on the second day the back and biceps, on the third day the legs.

A split routine is usually performed 4-6 days a week, with the body divided into two or more different regions.

Full body training vs split routine: Which is Better?

Since there are so many different ways to incorporate a split routine, it’s impossible to say that a full body workout is better than a split routine, or vice versa.

The suitability of a particular exercise routine for you, whether it’s one based on full-body training or some kind of split routine, depends on a number of factors. Let’s take a closer look at each of them.

How often can you train?

An exercise program is only effective if you actually do it. It makes no sense to start with a split routine that involves lifting weights six days a week if you only have the time (or the neighborhood) to exercise three times a week.

How much time can you spend in the gym?

If you can train four days a week, your training will last longer than if you were lifting weight 5 or 6 times a week.

For example, if you train 5 days a week, you can complete every training session in 45 minutes.

If you compress the same amount of work into three workouts, each takes 75 minutes, was possible does not fit your schedule.

Some people find it easier to stick to an exercise program that involves shorter and more frequent workouts. Others preferred longer, less frequent workouts.

How much work do you need in each of these workouts to stimulate muscle growth?

If you are not yet familiar with lifting weights, muscle growth tends to occur relatively quickly, and it is often possible to achieve significant gains in muscle mass with a relatively small volume of strength training.

But over the weeks and months, the rate at which additional muscle tissue is acquired lengthens.

That said, working out your whole body three days a week on Monday, Wednesday, and Friday may have been an effective way to build muscle when you first started.

But there will come a point when the profits will extend or even come to a standstill. Once you get to this point, you will probably need to increase the amount of training you do if you want to progress further.

Moreover, not everyone reacts to an identical training program in the same predictable way. Person A may need a larger training volume than person B to stimulate the same muscle growth.

In practice, this means longer and / or more frequent training sessions to achieve similar gains.

How often should you train each muscle?

You want to hit each muscle group at least two every seven days, which you can do with both full-body workouts and split routines.

However, if you want to train each muscle group twice a week, you can do it with just two full-body workouts. A split routine, on the other hand, requires at least four.

That’s all well and good when you can train regularly four days a week, but not everyone is in this position.

If time constraints mean that you consistently make it to the gym 2-3 days a week, then do a full-body workout. But if you are able to train 4-6 days a week, then some kind of split routine will probably give you better results.

How many sets per muscle group?

To maximize your muscle growth rate, aim for between 10 and 20 hard sets per muscle group per week.

Again, you can achieve this with both a split routine and a full-body workout. But with a split routine, there is the potential to do more sets, since the work is divided into 4-6 workouts and 2-3.

Final thoughts

Overall, there are morning and night times for both full-body workouts and split routines. Both have their place at different times and for different people.

In general, anyone who is relatively new to lifting weights and wants to exercise 2-3 days a week would be better off with a full body workout routine.

But if you are able to train 3-6 times a week, the number of effective training routines on the menu will become much larger.

Regular training means that you can divide your body into two or more separate compartments and still meet each muscle group at least twice a week

For anyone who has gone beyond the beginner levels of training and has both the time and motivation
As long as your training routine hits each muscle group with the right frequency and volume (total number of hard sets per muscle group, as well as in a single training session, as well as over a period of 7 days), they will be effective

Leave a Reply

Your email address will not be published. Required fields are marked *