What is Full Body Training?
Full body training means training all major muscle groups in one workout. Typically done 3 times per week.
Full Body Training Structure:
Example workout:
- Squat (legs)
- Bench press (chest)
- Rowing (back)
- Shoulder press (shoulders)
- Core work
Full Body Training Advantages:
1. Higher frequency - Each muscle group trained 3x per week
2. More recovery time - Rest days between workouts
3. More efficient for beginners - Easy to follow
4. Flexible - Missing one workout isn't catastrophic
5. Better fat burning - Higher calorie expenditure
Full Body Training Disadvantages:
1. Long workouts - Can last 60-90 minutes
2. Less volume per muscle group - 2-3 exercises per group
3. Fatigue at end of workout - Last exercises suffer
What is Split Training?
Split training divides muscle groups across different days, allowing more volume and focus on each group.
Common Split Systems:
Upper/Lower:
- 4 days per week
- Day 1: Upper body
- Day 2: Lower body
- Day 3: Rest
- Day 4: Upper body
- Day 5: Lower body
Push/Pull/Legs:
- 6 days per week (or 3 days + repeat)
- Push: Chest, shoulders, triceps
- Pull: Back, biceps
- Legs: Quads, hamstrings, calves
Bro Split (1 muscle group per day):
- 5-6 days per week
- Mon: Chest
- Tue: Back
- Wed: Shoulders
- Thu: Legs
- Fri: Arms
Split Training Advantages:
1. More volume - 4-6 exercises per muscle group
2. Better pump and muscle feel - Focus on one area
3. Shorter workouts - 45-60 minutes
4. Better for advanced - More specialization
Split Training Disadvantages:
1. Lower frequency - Each group 1-2x per week (bro split)
2. Less flexible - Missing workout means skipping muscle group
3. Requires more commitment - 4-6 workouts per week
Scientific Comparison
Research Shows:
Muscle Growth:
- Both work equally well IF weekly volume is the same
- Higher frequency (2-3x per week) may be slightly better than 1x
Strength Gains:
- Full body may be slightly better for compound lifts
- More practice opportunities
Recovery:
- Depends on individual capacity
- Older trainees may need more rest
Who Should Use Which?
Full Body Training Suits:
1. Beginners (0-1 year experience)
- Easy to learn
- High frequency speeds technique acquisition
- Sufficient volume for progress
2. Busy people
- Only 3 workouts per week
- Flexible schedule
3. Those losing weight
- Higher calorie burn
- Maintains muscle in all groups
4. Athletes
- Leaves time for other training
- More functional approach
Split Training Suits:
1. Advanced trainees (2+ years experience)
- More volume for progress
- Specialization on weak points
2. Bodybuilders
- Maximum muscle work
- Better symmetry control
3. Powerlifters
- More specificity for main lifts
4. Those with lots of time
- 5-6 workouts per week is no problem
Practical Guide
Beginner Full Body Program (3x week):
Day A:
- Squat: 3x8-10
- Horizontal press: 3x8-10
- Horizontal row: 3x8-10
- Shoulder press: 2x10-12
- Plank: 3x30-60sec
Day B:
- Hip hinge/Romanian deadlift: 3x10-12
- Incline press: 3x8-10
- Pull-ups: 3x max
- Lateral raise: 2x12-15
- Abs: 3x15-20
Schedule: Mon-A, Wed-B, Fri-A, next week Mon-B, Wed-A, Fri-B
Advanced Push/Pull/Legs:
Push day:
- Bench press: 4x6-8
- Incline press: 3x8-10
- Shoulder press: 3x8-10
- Lateral raise: 3x12-15
- Tricep extension: 3x10-12
- Dips: 2x max
Pull day:
- Deadlift: 4x5
- Pull-ups: 3x8-10
- Seated row: 3x10-12
- Face pulls: 3x15-20
- Bicep curl: 3x10-12
- Hammer curl: 2x12-15
Legs day:
- Squat: 4x6-8
- Romanian deadlift: 3x8-10
- Leg press: 3x10-12
- Leg curl: 3x10-12
- Calves: 4x15-20
How to Choose?
Decide based on these questions:
1. How many times per week can you train?
- 2-3x: Full body
- 4x: Upper/Lower
- 5-6x: PPL or Bro Split
2. How experienced are you?
- Beginner: Full body
- Intermediate: Upper/Lower or PPL
- Advanced: PPL or Bro Split
3. What's your goal?
- General fitness: Full body
- Muscle growth: PPL
- Bodybuilding: Bro Split
4. How much time do you have?
- Limited: Full body (3x 60min)
- Flexible: Split (5-6x 45-60min)
Conclusion
Full Body Training:
- Best for beginners and busy people
- 3x per week is sufficient
- Simple and effective
Split Training:
- Best for advanced trainees
- More volume and specialization
- Requires more commitment
Most important: Consistency. The best program is the one you actually do. If you only have 3 days, don't force yourself into a 6-day split. Choose a program that fits your lifestyle.
References
1. Schoenfeld BJ, Ogborn D, Krieger JW. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
2. Schoenfeld BJ, Grgic J, Krieger J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis. Journal of Sports Sciences, 37(11), 1286-1295.
3. Wernbom M, Augustsson J, Thomee R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225-264.
See also:
- Push/Pull/Legs Program: Complete Guide to the Most Popular Split
- How Often to Train Each Muscle? Optimal Training Frequency
- 5x5 Strength Program: Simple and Effective System for Building Strength
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