There are several ways to structure an exercise routine, each with its unique pros and cons. There is no definitive answer to whether a full-body workout or a split workout is better; however, it may be better for you.
When it comes to structuring a fitness plan and choosing between full-body and split workouts, consider your goals, fitness level, and time commitment. This guide details the pros and cons of full body and split training and outlines what might be right for you.
What is a full body workout?
As the name suggests, a total body workout involves a regiment that targets each of your body's major muscle groups. A good full bodyto work outhits your upper body, core and lower body while increasing your heart rate.
You can also get a full-body workout outside the gym. A full-body regimen can be effective if you use only your body weightassignments, such as push-ups, pull-ups and squats. The flexibility that full-body workouts allow makes them beneficial for people of all fitness levels. A full-body workout can be tailored to your needs and skill level, regardless of your fitness level.
Benefits of a full body workout
Full body training comes with a host of benefits that may make it the right choice for you:
Lower time commitment
Going to the gym more than three times a week may be unrealistic for your schedule. With a full body workout you can train just two or three times a week without missing muscle groups.
If you miss a day and can only go to the gym once a week, you'll still train every muscle group that week. Because a split routine doesn't allow for that kind of flexibility, full-body workouts are best for people with busy schedules.
Increased muscle recovery
Repairis essential for maximizing the results you get from your exercise routine. Lack of recovery may be the reason you are not seeing results. Because of the lower time commitment, a full-body workout provides more recovery days and possibly better results.
Reduced risk of injury
A full-body workout can prevent muscle imbalances and...injuries due to overuse. Targeting multiple muscle groups during a workout reduces the chance of putting a disproportionate amount of pressure on a muscle or joint.
Strengthening each muscle group can protect against common injuries such as stress fractures, tendon or ligament tears, and back pain.
Because of the flexibility of a full-body workout, you may also choose to skip a day if your body is too sore or at risk for injury. This flexibility allows you to listen to your body and make the necessary adjustments to avoid overtraining.
Ideal for fat loss
Exercises that combine cardio and strength training have been shown to increase fat loss, burn more calories and reduce risk factors for heart health. While cardio alone can provide these benefits combinedcardio with strength trainingcan increase these benefits. Building muscle mass throughout the body can have a positive effect on your metabolism. That's why you burn more calories during the day, instead of just during exercise.
OfSki-Roe Air of die ene Ski-Row Air + PWR machines provide both cardio and resistance training, making them an excellent choice for a full-body workout that burns fat and builds muscle.
The disadvantage of a full body workout
While full-body workouts have many benefits, they can be limiting for some people. Because full-body workouts don't focus on a single muscle group, they may not provide the volume and intensity needed to maximize potential muscle mass gains. If your goal is to maximize your potential for mass, split training may be for you.
What is a split workout?
Split training involves dividing a training routine into muscle groups or specific muscle movements. Because each workout targets a specific muscle group or movement, greater intensity and volume can be placed on each muscle group. Therefore, more potential for muscle growth is created. The three most common divisions are:
- OfPush/pull/legsplit divides your workout routine into three categories. On your push day you train your 'push' muscles such as chest, shoulders and triceps. Your "pulling" muscles include your back and biceps. Finally, your leg workout will include the entire lower body: hamstrings, quads, calves and abs.
- OfTop bottomsplit divides your training into two categories. Yourupper bodydays include chest, back, shoulders and arms. Lower body days focus on the hamstrings, quads, calves and abs. This format is best for beginners because it is the most general and allows for more variety.
- OfFour-day splitwill only focus on one or two muscle groups per day. For example, one day might include the chest and triceps, while the next day might include just the biceps. This distribution increases the volume and intensity of each muscle group and can increase muscle mass gains. This is the most time-consuming and physically stressful split and is therefore best for experienced athletes.
Benefits of a split workout
Your split workout provides greater volume and intensity than a full-body workout, regardless of how it is structured. By focusing on individual muscle groups and movements, you increase your potential for muscle mass gain. Therefore, split training is best if your goal is to increase muscle mass rather than lose fat.
Depending on how your routine is structured, split training can also allow more time for muscle recovery. While this will ultimately require more time in the gym, there will be a greater gap between the next workout of a specific muscle group. This further benefits the muscle building process, because there is sufficient recovery time after an intensive, extensive training.
The disadvantages of split training
Split training may not be suitable for beginners. If you are just starting to exercise, it is advisable to start doing itfull body routine. This allows you to learn the correct techniques while building your overall strength and fitness. The volume and intensity applied to individual muscle groups through split training are great for building muscle; however, they can also increase the risk of injury. If you don't have a baseline strength and fitness level, you may want to avoid a split training routine.
If you have a busy schedule,split trainingmay not be right for you. Missing a workout in your split routine means you're missing an entire muscle group. Leaving too much time between training a muscle group can adversely affect results. A full body workout provides more flexibility.
Finally, a split workout does not provide the cardiovascular benefits of a full-body workout. If your goal is to lose weight, a full-body workout may be the best option.
Wrapping it all up
Full body training and split training each have unique benefits. When choosing between these options, consider your goals, schedule, and fitness level.
If your goal is to lose weight, build muscle mass, or improve your overall physical fitness, a full-body workout may be the best choice for you. With a full-body workout, you get the benefits of both resistance and cardiovascular training. Even if you have a busy schedule, a full body workout can be the right choice. Not only does it require less time in the gym, but it's also more forgiving of missed workouts.
Although full-body training has a wide range of benefits, a split training plan may be the best choice if your goal is to increase mass. Because split training allows greater intensity, volume and recovery time for each muscle group, it is more conducive to building muscle mass.
Whatever you choose, always make sure you exercise safely and allow plenty of recovery time. Overtraining can not only lead to injuries, but also to reduced results.
Sources:
Burn more calories and build more muscle with full-body exercise | live strong
Research into the science of recovery | NASM
Overuse Injury: How to Prevent Training Injuries | Mayo Clinic
Total Body Workout for Beginners | ACE Fitness
Pros and Cons of Split System Training Routines | Really good fit
