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Split Vs Full Body Workout

Split Vs Full Body Workout

I train using a full-body workout one or more times a week.   41% (10)
I use a split for my routine.   58% (14)

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Magnitude
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2006/07/13 13:43:17 (permalink)
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Split Vs Full Body Workout

Guys im toying with the idea of changing from a 4 day split to using a full-body workout (maybe 2 or 3 times a week), and would just like to get some sort of idea how many people opt for this approach, just to see how popular it is.

My only concern is potentially overtraining by hitting the same muscles several times a week, so i will need to learn more of the underlying principles behind this approach. Once i get a batter idea of how many people do this, i can then think about asking for advice...

But its also out of curiosity.
Thanks.

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Fuzzi_Bear
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11 Replies Related Threads

    ice_mach
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    RE: Split Vs Full Body Workout 2006/07/13 14:11:15 (permalink)
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    Some pro's and cons of full bodies and splits

    Full Body
    1)Frequency

    Pro- More frequency, with full bodies you get the possibility to train the muscles 4 times per week, whereas you'd have to have a lot of sessions on a split to do so. Some people respond better to frequency.

    Con- You can't train like you do on a split, if the volume and intensity isnt properly managed you will overtrain. This means not training to failure on a very regular basis. So if you like lots of sets and destroying the muscle with drop sets etc, dont do it.

    2)More energy expenditure

    Pro- You can gain mass, with very little fat gain.

    Con- You need to eat more, if you dont you can overtrain.

    3)More supercompensation

    Pro- linked to above because you use up so much energy with full body sessions, the body will be in a better state for nutrient uptake and anabolism. Hence leading to greater supercompensation.

    Con- Same as above, nutrition has to be dialed in.

    4)Time

    Pro- A lot of the time life gets the better of us, with splits you get the frustration of if you miss a session you have to somehow make up with it. It isnt the case with full bodies, you're always covered.

    Split Routines

    1) Less fatigue

    Pro- Much better for strength as you can use higher loads. Full bodies arent as such so conduicive for strength.

    Con- If you're looking for maximum hypertrophy then you need to induce as much protein degradation and glyocen depletion as possible whilst making sure you restore all the nutrients etc back. With splits its hard to generate the same amount that you get from one full body session.

    2) Concentration on muscle groups

    Pro- You can focus more on specific muscle groups bring out weaknesses etc.

    Con- Unless you're a bodybuilder this isnt really an issue.

    3)You wont overtrain so easily

    Pro- In general its pretty pretty hard to induce overtraining off splits.

    4)Fun

    Pro- Regardless to say which is the better method, some people like concentrating on specific muscle groups, forcing reps outs etc over doing whats optimal. Something can be the perfect routine, but if you dont find it fun, you wont be consistent and hence you wont gain.

    In summary- Splits are better for strength, can be more fun for some, and not so easy to overtrain off . Full bodies can be argued to be much much better for mass but if your nutrition isnt dialed in and you dont train intelligently on it you can overtrain pretty quick
    #2
    Magnitude
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    RE: Split Vs Full Body Workout 2006/07/13 14:34:33 (permalink)
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    fantastic post ice_mach,

    Im looking for as much gain as poss, not so concerned with strength. Im currently doing a 4 day split. I might carry on for a few months, and then if i feel its not going where i want, think about the full body. I used to do full body you see, so kinda miss it. Takes longer each session though i find, compared to a quicker split session.

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    marky1314
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    RE: Split Vs Full Body Workout 2006/07/13 14:42:10 (permalink)
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    hey magnitude I've just started a split after doing a full body for my 1st 3 months.

    I was a bit dubious about changing but my full body workout was startin to take too long as I introduced a few more excercises.

    I've noticed I have more energy and I am lifting heavier weights and I have good DOMS the next day . Think its gonna be a good mass bulider for me. I'l give it 12 weeks anyway.


    Godd luck fella.
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    ice_mach
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    RE: Split Vs Full Body Workout 2006/07/13 14:43:42 (permalink)
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    Mix it up mate, do 1 month of full bodies, 1 month of splits, or do it like one of Tony Starks routine, one week do splits the next full body.
    #5
    Magnitude
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    RE: Split Vs Full Body Workout 2006/07/13 14:53:42 (permalink)
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    That's a good suggestion Ice, i might try that sometime. May i call on you if / when i come to do a full body, just for a bit of advice?

    Thanks for your comment too marky1314.


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    ice_mach
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    RE: Split Vs Full Body Workout 2006/07/13 15:04:34 (permalink)
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    sure
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    JayavarmanVII
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    RE: Split Vs Full Body Workout 2006/07/13 15:56:23 (permalink)
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    I find I stay more focused on full-body routines, though it may seem arse-about-face to some. Let's say a typical chest/shoulder/tri workout consists of:

    DB Incline
    OHP
    Dips
    Skulls

    By the time I've finished inclines and OHP I feel as if I've done enough (assuming I'm working hard), so I lose the motivation for dips and skulls. On a full-body each bodypart is being hit once (maybe a second time indirectly) so I remain focused as I move from bench to squat, GM to to row and so on.

    edit: I forgot to mention that I've never seen decent results from 3 or 4 day split. Full-body rountines and upper/lower splits have always yeilded superior results, due to the increased frequency.
    post edited by tuffnutt - 2006/07/13 15:59:06

    Wipe the sand outta yer fanny and get in the f***ing squat rack!
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    Magnitude
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    RE: Split Vs Full Body Workout 2006/07/13 17:45:46 (permalink)
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    tuffnutt,

    Can you expand on what you mean by a upper/lower split please?

    I'm reluctant to continue a 4 day split now that you've said you've never seen good results from it.

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    ice_mach
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    RE: Split Vs Full Body Workout 2006/07/13 19:22:02 (permalink)
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    Im the same as tuffnutt me and traditional splits dont go well together. What he means by Upper/lower is exactly what it says. You train according to upper body and lower body ie

    Monday-5x5
    Bench Press
    Rows
    Dips
    Chins

    Tuesday- 3x10
    Squats
    Glute ham raise
    Abs
    Calf's

    Thursday- 3x10
    DB Bench Press
    Cable Rows
    Military Press
    Wide grip chins

    Friday- 5x5
    Deadlift
    Glute ham raise
    Abs
    Calf's
    #10
    tokar
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    RE: Split Vs Full Body Workout 2006/07/14 00:21:27 (permalink)
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    ORIGINAL: ice_mach

    Split Routines


    3)You wont overtrain so easily

    Pro- In general its pretty pretty hard to induce overtraining off splits.



    I agree with 3) but I don't agree that it's hard to induce overtraining off splits. Muscular overtraining perhaps, but endocrine system and CNS overtraining? I think you see it all the time from people who just do too damn much.
    #11
    ice_mach
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    RE: Split Vs Full Body Workout 2006/07/14 09:32:00 (permalink)
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    yeh sure Tokar I agree, but Im thinking of tried and tested routines here, something like Frankie NY's routine I doubt you could overtrain off it
    #12
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