There has always been debate about which type of training is the most effective; workouts that in each session involve the whole body (full body) or workouts that focus on specific muscle groups in each session (split routines)?
There are different opinions compared to these two methodologies, but both, if followed with criteria and prepared by a professional, can make beneficial and significant increases in muscle edshe strength.
So the answer to which of these is the best is: neither, or better both! There are no such clear differences and one must evaluate case by case; as in all things, what works for one subject is not said to work for another.
We analyze the strengths and weaknesses of both.
Index
FULL BODY TRAINING
It provides training for each muscle group in all weekly sessions.
Benefits
- Usually, beginners are advised to start getting familiar with them multi-articulator exercises (squatting, deadlifts, flat bench ...) and to those who have been standing still for a while, but it can also go very well for expert athletes.
- They are recommended 3 weekly sessions spaced by one or 2 days of rest; training more muscles per session, the times of recovery must be greater to avoid theovertraining! In addition, 3 weekly sessions allow you to engage in cardio sessions or other activities in the rest days
- These sessions are mainly characterized by multi-articulator exercises and the metabolic impact is therefore enormous; whoever wants will benefit lose weight.
- If you happen to skip some training, your body has already been trained in its entirety.
disadvantages
- Very long sessions (minimum 1h30 / 2h).
- Difficulty giving the maximum in the final exercises of each session.
- Higher stress at the level of the central nervous system.
- It can lead to getting bored early, providing a lesser variety of exercises.
SPLIT ROUTINE TRAINING
provides weekly workouts divided by muscle groups (e.g. Monday legs, Wednesday arms, back Thursdays, shoulders Friday).
Benefits
- It is the type of training more widespread currently among the bodybuilders, especially among those looking for muscle details that are difficult to bring out with multi-articulator exercises.
- The sessions are faster and less demanding from the energy point of view, but still very effective for the targeted building of muscle mass.
- Each session includes a different workout and this makes it more interesting, varied and it is more difficult to get bored and lose motivation.
disadvantages
- They are provided by 4 to 6 days a week to train and this involves a great deal of time; difficult to maintain this rhythm if you work every day and have a family to manage!
- Split training does not allow the same development of the force; training each muscle group only once a week makes it more difficult to make progress.
IN SUMMARY…
Do you have a lot of time available? Try the split routines!
You can't spend too much time on training, but don't want to give up on making progress and putting on mass? Try the full body!
We cannot recommend a full body or split workout in an absolute sense because both have pros and cons and must be contextualized for each person; try, experiment and, above all, have fun!
Training must be a pleasure, an outlet, it must be done with heart and head, so you find what makes you feel good and brings you more benefits and results, without losing your grit and motivation.
And you, how do you train and how many times a week? Write it in the comments!
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