Full Body Workout Vs. Split Routines

By Yuri Elkaim, BPHE, CK, RHN

In recent years, the great debate over full body or split routines have become all the buzz in the gym. Both are beneficial on different levels. Here is a break down of the benefits.

Full body workout benefits

Work muscle more often
Full body workouts allow you to hit each muscle group with every routine. Thus, you are training every muscle 3 times per week in less time.

Expend more energy
Full body workouts tax many large muscle groups all at once. This means you expend more energy, and burn more calories in less time.

Fully uptake nutrients
Total body workouts allow you to uptake more nutrients post workout because you fully deplete your glycogen and protein stores. This will increase your lean muscle mass because your body will grow new cells while preserving old ones (a process called anabolism).

Eat more; lose fat
The greater amount of nutrient dense foods you take in, the better results you will see from your workouts. Expending more calories per workout means you need to increase your caloric intake. The best part is while you take in more calories, you actually lower your body fat percentage.

Get off the treadmill
Full body workouts increase your metabolic rate by expending more energy. Thus, you no longer need to spend hours performing stead state cardio.

Split workout benefits

Greater loads
Though whole body workouts burn more calories, they are highly fatiguing. This, in turn, does not allow you to maximize your load potential toward the end of your routine.  If performed correctly, a split routine will allow you to increase your load at the end of your performance, allowing you greater lifts throughout the entirety of your workout.

Specialization
Split routines allow you to give greater attention to each specific muscle group. This allows to prioritize specific muscles groups with each workout, and bring up lagging body parts. 

Avoid over training
Full body routines demand exertion for extended periods of time. Some trainees tend to fatigue quickly, losing the benefit of the workout. Split routines allow you to work at a high level of intensity for a shorter period of time.

Bottom line
Fully body routines are great for any fitness level. You can customize your workout routine to fit your needs. Some full body routines are highly intense. However, if you start off at a comfortable intensity level, you can gradually work your way up to more difficult routines.

Split workouts really work at random for those with years of muscle maturation who are working at a competitive level. Most bodybuilders work with split routines because they need to focus on specific muscle groups while expending as little muscle energy as possible.

If you are looking to start a new fitness program, your best bet is to go with full body workouts. Full body routines don’t reach any strength ceilings and allow you to make greater gains in a short amount of time.

Train 3 times per week and watch your lean mass increase while your body fat decreases. Maximize your benefits by upping the intensity every couple of weeks.

START BURNING FAT LIKE AN ATHLETE TODAY!