Should I Use A Full Body Routine Or A Split Routine?
You’ve probably heard the debate about which type of strength training is most effective — total-body workouts or split training (e.g., arm day, leg day, etc.). Poll a handful of fitness experts about which type of training they prefer, and you’ll likely get a variety of answers. That’s because there’s no “right” answer for everyone. So how can you determine the best strength-training protocol for you?
Should Those Strength Sessions Be Full-Body Workouts Or Splits?
Both types of training protocols get the ACSM’s stamp of approval, and each type of training has its own unique benefits — so the best type of strength workout for you depends on how much time you have and your fitness goals. Here’s what you need to know.
Full-body workouts help beginners lay a solid fitness foundation to build upon. If you’re a novice, you can get great results from total-body training three days a week medical says exercise specialists for the American Council on Exercise. After you’ve been consistent for three months.You can change it up and add another day of training, or try splitting your routines into upper body and lower body.
Split training targets specific areas of the body on different days. In practice, that might mean alternating upper-body and lower-body workouts each week or focusing on different muscle groups each day (e.g., back and bis, chest and tris, legs, etc.).
The advantage of split training is that it allows for a greater volume of work per muscle group, helping to maximize hypertrophy. But the caveat is that the higher volume needs to be spread out between at least two workouts per week. If you follow a split-training program that hits each body part just once a week, then you’ll likely get too much rest between workouts for each body part to optimize muscle growth.
At the end of the day, like most of these intractable fitness questions, a full body workout vs. split routine really depends on your goals and what you enjoy. We’re all different. You can effectively build muscle, or lose fat with both types of workouts if you train hard, have a sensible routine, and focus on nutrition. With that said, I do think full body workouts is the way to go for most people to help you develop the most lean, strong, and well balanced body possible.