Best Workout for Muscle Gain and Fat Loss: Split vs. Full Body
Discover the ultimate workout routine to build muscle and burn fat. Learn the pros and cons of split and full-body training, and find out which method is best for your fitness goals. Get expert tips and advice to achieve your dream physique.
DR T S DIDWAL MD
8/1/20247 min read
A systematic review and meta-analysis by Ramos-Campo et al. (2024) compared split-body (Sp) and full-body (FB) resistance training routines. The study found no significant difference in strength gains or muscle hypertrophy between the two methods when exercise volume was compared. Both routines effectively increased bench press and lower limb strength, as well as muscle growth in the elbow extensors, elbow flexors, and vastus lateralis. Complementing these findings, Carneiro et al. (2024) reported that FB routines promote greater fat mass loss than Sp routines in well-trained males. This suggests that FB routines might be more advantageous for individuals primarily focused on fat loss.
Key considerations for choosing between Sp and FB routines include time commitment, recovery needs, training experience, and personal preference. Split-body routines are ideal for those who can commit to multiple gym sessions per week and prefer targeted muscle group workouts. Full-body routines suit those with limited time who want comprehensive workouts covering all major muscle groups. Ultimately, both routines are effective for strength and hypertrophy, allowing individuals to select based on their goals and lifestyle. Consistency and enjoyment are crucial for long-term success in any resistance training program
Key Points: Split vs. Full-Body Resistance Training
Effectiveness for Strength and Muscle Growth:
Both split-body (Sp) and full-body (FB) routines are equally effective for increasing strength and muscle growth when the total volume of exercise is compared.
Fat Loss Advantage:
Full-body routines promote greater fat mass loss compared to split-body routines, making them more beneficial for those with fat loss as a primary goal.
Time Commitment:
Split-body routines require more frequent gym visits, typically focusing on different muscle groups each day, while full-body routines allow for fewer sessions per week, each targeting all major muscle groups.
Recovery Considerations:
Split-body routines offer more recovery time for each muscle group, potentially reducing the risk of overtraining. Full-body routines require careful management of intensity and volume to ensure adequate recovery.
Training Experience:
Full-body routines are often recommended for beginners due to their balanced approach and emphasis on learning proper techniques. Split-body routines can be more beneficial for advanced lifters who need a higher volume and intensity per muscle group.
Flexibility and Personal Preference:
Individuals can choose either routine based on personal preferences and lifestyle, as both are effective for strength and hypertrophy. This flexibility allows for a more enjoyable and sustainable training experience.
Routine Examples:
Example split-body routine: chest and triceps, back and biceps, legs, shoulders, and abs; rest.
Example full-body routine: full-body workouts 2-3 times a week, incorporating exercises like squats, bench press, rows, overhead press, deadlifts, and core work.
The Battle of Resistance Training Routines: Split vs. Full-Body Workouts
Resistance training is a cornerstone for building muscle mass and increasing strength, and there are two popular methods people often choose from: split-body (Sp) routines and full-body (FB) routines. But which method is more effective? A recent study by Ramos-Campo et al. (2024) and a complementary study by Carneiro et al. (2024) shed light on this ongoing debate.
Understanding Split vs. Full-Body Routines
Split-Body (Sp) Routine: In a split-body routine, different muscle groups are targeted on different days. For example, one might work on their upper body on Mondays and Thursdays and focus on their lower body on Tuesdays and Fridays. This allows for more specific and intense workouts for each muscle group.
Full-Body (FB) Routine: Conversely, a full-body routine involves working out all major muscle groups in a single session, performed multiple times a week. This approach ensures that each muscle group is stimulated more frequently throughout the week.
The Study by Ramos-Campo et al. (2024)
This systematic review and meta-analysis aimed to compare the effects of Sp and FB routines on muscle strength and hypertrophy in healthy adults. Fourteen studies involving 392 subjects were analyzed, adhering to the PRISMA guidelines to ensure rigorous scientific standards.
Key Findings:
Strength Gains: The meta-analysis found no significant difference in strength gains between the Sp and FB routines. For the bench press, the mean difference (MD) was 1.19 (p = 0.34), and for lower limb strength, the MD was 2.47 (p = 0.29).
Muscle Growth: Similarly, muscle growth did not significantly differ between the two routines. The cross-sectional area of the elbow extensors, elbow flexors, and vastus lateralis, as well as overall lean body mass, showed no notable differences between Sp and FB routines.
The Study by Carneiro et al. (2024)
Adding another dimension to this comparison, Carneiro et al. conducted a randomized trial to investigate the effects of Sp and FB routines on fat mass loss in well-trained males.
Key Findings:
Fat Mass Loss: The study revealed that full-body resistance training promotes greater fat mass loss compared to a split-body routine. This suggests that for those looking to reduce fat mass, a full-body routine might be more beneficial.
Practical Implications
Based on these findings, individuals looking to increase muscle mass and strength can choose either Sp or FB routines without worrying about significant differences in outcomes, as long as the total volume of exercise is equated. This flexibility allows for personal preference to play a key role in routine selection.
However, if fat loss is a primary goal, a full-body routine might offer additional benefits. The higher frequency of full-body workouts could enhance calorie expenditure and metabolic rate, contributing to greater fat mass loss.
Tailoring Your Training Routine to Your Goals
When deciding between split-body and full-body routines, it's essential to consider your specific fitness goals, available time, and personal preferences.
Factors to Consider
Time Availability:
Split-Body Routine: This routine might be more suitable for those who can commit to working out several days a week, as each session typically focuses on different muscle groups. This allows for more in-depth and targeted training but requires more gym days.
Full-Body Routine: Ideal for individuals with a busy schedule who can only commit to 2-3 workout sessions per week. Each session engages all major muscle groups, providing a comprehensive workout in less time.
Recovery:
Split-Body Routine: Allows for more recovery time for specific muscle groups since each group is worked on only once or twice a week. This can be beneficial for muscle recovery and growth.
Full-Body Routine: This requires each muscle group to be worked on more frequently, which means shorter recovery periods. This can be managed with appropriate intensity and volume to avoid overtraining.
Training Experience:
Beginners: Full-body routines are often recommended for beginners as they provide balanced development and help in learning proper exercise techniques.
Advanced Lifters: Split-body routines can be more advantageous for advanced lifters who need more volume and intensity per muscle group to continue making gains.
Goal-Specific Training:
Strength and Hypertrophy: As the study by Ramos-Campo et al. (2024) suggests, both split and full-body routines are effective for strength and muscle growth when volume is equated. Therefore, either routine can be chosen based on preference.
Fat Loss: Full-body routines might be more effective for those with a primary goal of fat loss, as indicated by the study from Carneiro et al. (2024).
Practical Tips for Implementation
Split-Body Routine Example:
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Legs
Day 4: Shoulders and Abs
Day 5: Rest or Active Recovery
Full-Body Routine Example:
Day 1: Full-Body Workout (Squats, Bench Press, Rows, Overhead Press, Deadlifts, Core Work)
Day 2: Rest or Light Activity
Day 3: Full-Body Workout (Lunges, Pull-Ups, Dips, Dumbbell Press, Leg Press, Core Work)
Day 4: Rest or Light Activity
Day 5: Full-Body Workout (Deadlifts, Incline Bench Press, Chin-Ups, Shoulder Press, Squats, Core Work)
Monitoring Progress:
Keep a workout journal to track your exercises, weights, sets, and reps. This helps in monitoring progress and making necessary adjustments.
Ensure you’re incorporating progressive overload by gradually increasing the weight or resistance to keep challenging your muscles.
Nutrition and Recovery:
A well-balanced diet rich in protein, carbohydrates, and fats is crucial for muscle growth and recovery. Hydration and proper rest are also essential components.
Consider incorporating active recovery days with light activities like walking, stretching, or yoga to aid in muscle recovery.
Conclusion
The choice between split-body and full-body resistance training routines ultimately depends on individual goals, preferences, and lifestyles. Both approaches are effective for building strength and muscle, but full-body routines might offer an advantage for fat loss. By understanding the benefits and considerations of each method, you can tailor your workout plan to best suit your needs and achieve your fitness goals.
Remember, consistency is key in any training program. Choose the routine that you enjoy and can stick to in the long run, and you’ll be on your way to achieving your fitness aspirations.
Faqs
1. What is the difference between split and full-body workouts?
Split workouts target specific muscle groups on different days, allowing for focused and intense training of each area. Full-body workouts engage multiple muscle groups in one session, providing balanced training and often requiring fewer days in the gym per week.
2. Are split workouts better than full-body workouts?
Both split-body and full-body workouts have their benefits. Split workouts can allow for more focused training and recovery for specific muscle groups, potentially leading to higher volume and intensity. Full-body workouts promote overall muscle activation and can be more time-efficient, often leading to similar strength and hypertrophy gains when training volume is equated.
3. How many times a week should you do full-body workouts?
Full-body workouts are typically performed 2-3 times per week to ensure adequate recovery and muscle growth. This frequency allows for sufficient training intensity while giving muscles enough time to recover.
4. Can you gain muscle with full-body workouts?
Yes, full-body workouts can effectively build muscle, especially when training volume, intensity, and progressive overload are properly managed. They are particularly beneficial for beginners and those with limited time to train.
5. Which is better for fat loss: full-body or split workouts?
Both full-body and split workouts can aid in fat loss. Full-body workouts may have a slight edge due to higher calorie expenditure per session, as more muscle groups are engaged. However, consistency, overall training volume, and diet are key factors in achieving fat loss goals.
6. What are the pros and cons of split training?
Pros:
Focused training on specific muscle groups
Potential for higher training volume per muscle group
Adequate recovery time for each muscle group
Cons:
Requires more frequent gym visits
Can lead to muscle imbalances if not managed properly
7. What are the pros and cons of full-body training?
Pros:
Efficient use of time
Balanced muscle development
Fewer gym visits required
Cons:
Can be physically demanding
May not allow for high volume on specific muscle groups
Journal Reference
1 Ramos-Campo, D. J., Benito-Peinado, P. J., Andreu-Caravaca, L., Rojo-Tirado, M. A., & Rubio-Arias, J. Á. (2024). Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. Journal of strength and conditioning research, 38(7), 1330–1340. https://doi.org/10.1519/JSC.0000000000004774
2 S. Carneiro, M. A., P. Nunes, P. R., C. Souza, M. V., Assumpção, C. O., & Orsatti, F. L. (2024). Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males: A randomized trial. European Journal of Sport Science, 24(6), 846-854. https://doi.org/10.1002/ejsc.12104
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Disclaimer
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