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FULL BODY vs SPLIT TRAINING (Which Is Best)

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Rating: 4.0; Vote: 1

Are Full Body Workouts or Bro Split Training Routines better for muscle growth and fat loss? Find out exactly how often you should train each body part for faster results, and how many days per week you should workout in total based on your specific goals. 6 Week Fat Loss Challenge: Whats better training your entire body each session or training different body parts on separate days. Which style of training will help you burn more calories each session leading to greater fat loss? How about if youre trying to build muscle, will have a separate chest day, back day, and a leg day allow you focus more on those specific muscles youre trying to target ultimately helping you build more muscle and grow? Or can full-body training be just as effective for muscle growth? Im going to answer all of these questions today and you may be a little surprised by some of these answers So lets begin with the pros and cons of each starting first with split training which is also referred to as a bro split and its usually the default type of training used by bodybuilders. With a very basic split training routine, youll be setting up your workout in a way where youre focusing on only one muscle or one muscle group per day. So a typical basic split training routine might look something like this: Monday would be your chest day. Tuesday your back day. Wednesday would be your leg day. Then Thursday would be shoulders and abs, and then Friday would be biceps and triceps. Then Saturday and Sunday would be your two off days, and you would start the whole routine again on Monday by going back to chest. With full-body training, on the other hand, it's pretty obvious that youre going be working your entire body every single session. That means unlike the bro split training youll be working your chest, back, arms, legs, and abs all in one day. Usually, a typical full-body training routine will have you working out three times a week with one day off in between each session. So Monday, Wednesday, and Friday would be full-body workouts and then the rest of the week you would have off. So which one of these is better for building muscle? Well, if we want to build muscle and increase our lean body mass faster we want to focus on increasing the volume of our workouts and volume is measured by 4 factors. Intensity, which is the amount of weight youre lifting, frequency, which essentially is how many days a week you're working for a muscle group, and then theres, of course, the total amount of sets, and reps that youre performing. Increasing any of these 4 factors will help you build more muscle. Now immediately you may notice an advantage that full-body workouts provide over a basic split training routine. They require fewer days at the gym, only 3 instead of 5, and youll be targeting all the muscles in your body 3 times a week every week as opposed to split training where youll only be targeting each muscle once a week. That means that well be increasing that frequency factor much higher with full-body training, and even if you do spend an entire workout session really beating up your chest with a split training routine, it shouldnt take longer than a maximum of 3 to 4 days for your chest to recover, which means youll miss out on potential muscle gains, since youll be waiting 7 days to work your chest again instead of 4 days. So to make up for this lack of frequency other bro split routines have grown in popularity like push/pull routines, opposing body part routines, and upper/lower routines. A push/pull routine focuses on grouping your push muscles like your chest, shoulders, and triceps separately from your pull muscles like back and biceps. A typical routine may look like this: Day 1: Chest, shoulders, and triceps, Day 2: legs and abs, Day 3: Back and biceps, and Day 4 you would take off. Then you would repeat which would allow you to hit each muscle group twice a week. Now With an opposing body part routine, you would group two opposite muscle groups like your chest and back into one workout and each time you perform a set for your chest you would immediately perform another set with no break for your back. By super setting exercises like bench press and rows together you can still lift heavy for each exercise since each exercise works different muscles, and you can save time by pairing two sets together. An example routine would be Day 1: Chest and Back, Day 2: Would be a Leg day where you would be pairing quad and hamstring movements together and Day 3
Date: 2021-12-23

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Comments and reviews: 10

Daniel
point of doing 2 muscle groups a day is that you recruit all the muscle fibres by doing high intensity. start with max reps, gradualty moving on to lower weigts as the muscle is screaming in pain trying to recruit all available fibres in the body to help it move the weight. that's why targeting two muscles a workout is key. 3 exercises per grp. like chest and tris with max weight and dropsets mixed in between. high intensity is key. and whatever that may mean to you, look up dorian yates and get yourself situated with high intensity. dont be afraid to overtrain as they say. i dare you to overtrain your body, give it your best shot. i dare you, let me see you overtrain.
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The
I heal very fast, I do a mix of splits and full body. Regardless I'll go 6 to 5 days a week sometimes twice a day. I have days where I analyze form and then after I go for overloading. When I see that muscle groups are lagging then and only then I do some isolation but I love compound workouts with some isolation. Rest is SUPER important, I went from 130lbs to 170lbs in 4 months. My goal is simply to get stronger. thats it. Don't care for body building or anything like that. I just wanted to add weight but not in a unhealthy way
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Jason
Every other day, 3 exercises per muscle, always superset, sometimes take 2 days off sometimes, watch what I eat, dont drink a lot of cola or sweet teas, careful of my lower back(very careful) and always in the backyard cause its cheaper to buy the weights than make a trip to a gym paying the membership fee and the gas and time to get there, and I am not trying to impress anybody or have the need to be seen like that. Im doing it for my 47 year old self but more importantly Im doing it for my future 60 year old self
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jpking2012
I'm in the gym everyday because I love the sauna and steam room, and I always look forward to the both of them following my workout. So I do a upper on Monday followed by lower on Tuesday, hitting abs for 5-10 minutes after the workout. Wednesday I do yoga, and Thursday and Friday the same as Monday Tuesday. Saturday I only do cardio, and finish the week with some yoga on Sundays. Hydration, Rest, and diet also play major roles as well.
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Johnny
Ive always liked, and done the split body routine. I generally do 12-14 sets per major body part. 6-8 for smaller.
I do chest & triceps, back and biceps, legs & calves, Stomach & shoulders Rest one day. Then repeat. Its been working so far.
Ive been able to maintain 18 arms, 34 waist at 55. I started training when i was 16. Always enjoyed the discipline and challenge of weight lifting.
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Stiffarm
Push pull legs only needs 3 days as well. You can do 3 days of cardio. That's your full week with 1 rest day but depends on your goals. Remember you need at least 150 minutes of cardio a week to be healthy and it's hard to accomplish that on weight training days realistically unless you don't work for a living.
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sport
I have found the answer to this back in 1999. I still follow francesco castano's workout. It legit answers every single question you have and when you read the book, it all clicks. Like, it just makes sense when you read it. and no, you dont need to do 15 different movements for one body part.
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Covered
I'm new to this & don't know if I'm going at it right?
Mon. Wed. Fri. - full body
& Cardio workout
Tue. Thurs. - Cardio only
Sat. Sun. - Rest.
I want to strengthen & loose weight. So I was thinking 1 week work on strength/muscle then alternate to endurance?
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Jared
Im pretty experienced in lifting Im not too busy so I can go 6 days a week Im probably more on the I can my body can probably recover after 3 days and My goal is to loose fat while maintaining muscle what sounds best for me? It sound like its more of a split workout for me.
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Dylan
I usually
Legs back squats sissy squats Patrick step ham strings -crossfit or MMA ring muscle ups
Tuesday chest biceps
Wednesday work clean and jerk or snatch (hand stand walks hspus) -crossfit
Thursday back and triceps
Friday front squats with fitness
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