FULL BODY vs SPLIT TRAINING (Which Is Best?)

Summary

The video explores the benefits of full-body versus split training routines for muscle growth and fat loss. It discusses how full-body workouts increase training frequency but may limit exercise variety, while split training allows more focused work on specific muscle groups but requires more gym days. The script advises considering factors like beginner status, gym availability, muscle group development, recovery time, and personal fitness goals to choose the best training style.

Takeaways

• 🏋️‍♂️ Full-body training hits all muscle groups in each session, while split training focuses on one muscle group per session.
• 🔄 Split training, also known as bro split, typically involves five days of training with one muscle group per day.
• 🌐 Full-body training routines usually involve three sessions per week, working out the entire body each time.
• 💪 To build muscle, increasing the volume of workouts is key, which includes intensity, frequency, sets, and reps.
• 📈 Full-body training can offer higher frequency, working each muscle group more often in a week compared to split training.
• 🏋️‍♀️ Advanced split training routines like push-pull, opposing body part, and upper/lower routines allow for more frequent muscle group workouts.
• 🚫 Full-body workouts may limit the number of exercises per muscle group due to the need to conserve energy and time.
• 🔁 Split training allows for more exercises and variety, including isolation exercises for lagging muscle groups.
• 🏃‍♂️ Both training styles can be effective for fat loss when designed with high-intensity sets and minimal rest periods.
• ⏱ Recovery time varies by individual; some may find full-body training more manageable, while others may prefer the longer rest periods of split training.
• 🎯 The choice between full-body and split training should be based on personal goals, available time, experience level, and recovery capacity.

Q & A

What are the two main types of training discussed in the script?

The two main types of training discussed are full-body training and split training, also referred to as a bro split.

What is the typical schedule for a split training routine?

A typical split training routine involves focusing on one muscle or muscle group per day, with a common schedule being chest on Monday, back on Tuesday, legs on Wednesday, shoulders and abs on Thursday, biceps and triceps on Friday, and weekends off.

How often are you supposed to train each muscle group in a full-body training routine?

In a full-body training routine, you would be working out your entire body three times a week, with each muscle group being targeted every session.

What is the advantage of full-body training in terms of muscle frequency?

Full-body training allows for a higher frequency of training each muscle group since you target all muscles three times a week, as opposed to split training where each muscle group is typically targeted once a week.

How can split training routines be adjusted to increase the frequency of training?

Split training routines can be adjusted to increase frequency by implementing routines like push-pull, opposing body part, and upper/lower body routines, which allow each muscle group to be worked twice a week.

What is the potential disadvantage of full-body training in terms of volume?

The potential disadvantage of full-body training is that it may limit the total number of exercises and sets per muscle group due to the need to conserve energy and time for the entire body workout.

How can split training provide more variety in a workout routine?

Split training allows for more exercises per muscle group and the inclusion of isolation exercises, providing variety and the opportunity to focus on lagging muscle groups.

What is the impact of recovery on the choice between full-body and split training?

Recovery plays a significant role in choosing a training style, as individuals with faster recovery may benefit from the higher frequency of full-body training, while those with slower recovery may prefer the extended rest periods provided by split training.

How can both full-body and split training routines be effective for fat loss?

Both training routines can be set up to elevate heart rate and burn more fat by incorporating high-intensity exercises, supersets, drop sets, and circuits.

What are the five questions one should ask themselves to decide between full-body and split training?

The five questions are: 1) Are you a beginner needing to solidify form with compound exercises? 2) How many days per week are you willing to spend at the gym? 3) Do you have lagging muscle groups you want to improve? 4) How quickly does your body recover? 5) What are your fitness goals?

What is the final recommendation for someone who wants to build a perfectly proportional physique?

For someone aiming to build a perfectly proportional physique, split training is recommended as it allows for more focused work on individual muscle groups.

What is the final recommendation for someone who wants to burn fat and stay in shape efficiently?

For someone focused on fat loss and maintaining fitness without spending much time at the gym, a full-body routine is recommended for its efficiency and time-saving approach.