SPLIT TRAINING vs FULL BODY WORKOUTS

 

Understanding the Basics: Split Training vs. Full-Body Workouts

Before determining which training method is superior for muscle growth, it's crucial to understand the fundamentals of each approach.

What is Split Training?

Split training, often referred to as "bro-split," divides workouts by muscle group. Each session targets a specific area, such as:

• Monday: Chest
• Tuesday: Back
• Wednesday: Legs
• Thursday: Shoulders
• Friday: Arms

This method allows for increased volume and intensity per muscle group in each session, with longer recovery times between workouts for each area.

What is Full-Body Training?

Full-body workouts engage all major muscle groups in one session, typically incorporating compound movements like squats, deadlifts, and bench presses. A common schedule might involve three sessions a week, focusing on exercises that work the entire body.

Muscle Hypertrophy: The Science Behind Growth

Muscle hypertrophy refers to the enlargement of muscle fibers resulting from resistance training. Key factors influencing hypertrophy include:

1. Mechanical Tension

   • Mechanical tension arises from the force generated during exercise. Split training allows for higher tension on specific muscles due to greater volume per session. Full-body workouts also create tension, but the focus is more distributed.

2. Metabolic Stress

   • This occurs from anaerobic exercise, leading to the accumulation of metabolites like lactate. Both methods can induce metabolic stress; however, split training may target specific muscles more effectively.

3. Muscle Damage

   • Muscle damage occurs when fibers break down during workouts, prompting growth during recovery. Split training can result in more localized damage, but excessive damage may hinder recovery.

Frequency of Training: A Key Variable

The frequency of training each muscle group varies significantly between split and full-body routines.

Split Training Frequency

Typically, split training targets each muscle group once or twice per week. While this allows for high volume, research suggests that training a muscle group more frequently may enhance growth. A study indicated that training twice a week yields greater hypertrophy than once a week.

Full-Body Workout Frequency

Full-body workouts enable more frequent training of muscle groups, often hitting them multiple times weekly. Research supports the idea that increased frequency can lead to more significant muscle growth, especially when total weekly volume is matched.

Total Volume: Split vs. Full-Body Workouts

Total volume refers to the overall work performed for each muscle group over time.

Split Training Volume

Split routines offer high volume for each muscle group during a session, beneficial for targeting specific areas. However, since each muscle is only trained once or twice a week, the overall weekly volume may not be as high as expected.

Full-Body Training Volume

Full-body workouts may provide moderate volume per muscle group per session, but the increased frequency can result in total weekly volume that matches or exceeds split training. For example, performing three sets of squats across three sessions totals nine sets, potentially rivaling a split routine.

Recovery: Which Method Promotes Better Repair?

Recovery is vital for muscle growth. Muscles need adequate time to repair after workouts.

Split Training and Recovery

Split training allows for longer recovery periods, which can be advantageous for heavy lifting. However, training a muscle once a week may not provide sufficient stimulation for optimal growth.

Full-Body Workouts and Recovery

Full-body workouts target muscles more frequently but with lower volume per session. This balance can prevent excessive fatigue while maintaining elevated anabolic signals throughout the week.

Hormonal Responses to Training

Both training methods can stimulate the release of anabolic hormones essential for muscle growth.

Split Training and Hormonal Response

The high volume in split training can trigger strong hormonal responses, but less frequent muscle engagement may lead to inconsistent hormonal environments throughout the week.

Full-Body Workouts and Hormonal Response

Full-body workouts encourage more regular hormonal responses due to frequent engagement of large muscle groups, potentially creating better conditions for muscle growth.

Practical Considerations: Time, Experience, and Goals

Personal factors play a significant role in choosing between split and full-body workouts.

• Time Commitment: Full-body workouts are more time-efficient, allowing for fewer weekly sessions. Split routines often require more days in the gym.

• Experience Level: Beginners may find full-body workouts beneficial due to their simplicity and effectiveness. Advanced lifters might prefer split routines for increased volume.

• Training Goals: Full-body workouts offer balanced development, while split routines can focus on specific aesthetic goals.

Which Method Works Best for Muscle Growth?

The optimal training method for muscle growth depends on individual factors:

• For Beginners: Full-body workouts are often recommended for their efficiency and effectiveness.

• For Intermediate to Advanced Lifters: Both methods can be effective; split training provides volume while full-body routines offer frequency.

• For Time Efficiency: Full-body workouts typically allow for significant growth with fewer sessions.

• For Volume: Split training allows higher volume per session, but full-body workouts can achieve comparable weekly totals.

Conclusion

Both split training and full-body workouts have unique strengths and weaknesses. Split routines offer increased volume per muscle group, while full-body workouts promote frequent stimulation and balanced development. Ultimately, the key to maximizing muscle hypertrophy is to tailor your training to your specific needs, considering volume, frequency, and recovery.