Body Part Splits or Full Body Workouts? Which is More Beneficial? 

I like that you take into account the "real world" aspect. Splits allow for more focused work, but average people are not bodybuilder. We don't have the time or focus sometimes like the pros. So in the real world full body happens to return great results

The one thing they're overlooking is if you're doing full-body 3 days a week, you have 4 days off. And anyone who knows anything about muscle growth and adaptation knows that it occurs outside of the gym, which is probably why 3x per week is so effective.

Since the pandemic I have been doing full body. I prefer it.

These podcasts are straight gold. I learn so much

This is golden. I used to do splits for a while. Now, I am a mom with a toddler. Realistically, I can only workout 3x per week. Thanks for the confirmation!

i cant wait for this channel to blow up

MindPump really changed my way of thinking when it comes to my training and coaching my clients. Thank you so so much for your expertise and for sharing all your knowledge. This really is a game changer! Even though, I am a Runner and I love running and I would never give that up, I really appreciate everything you share on your Podcast and since listening to you I do a lot more strength training besides my running and I never felt so good. Thanks for that! Greets from Vienna, Austria!

Thank you guys for what you do and making this stuff free. We all really appreciate it

The absolutely best fitness education available, cant state that enough times💪🏽💪🏽

Honestly it makes me super happy that this is the case. I have a lot of hobbies, and like to treat the gym as a “do what I need to do and get out” type of thing, and this allows me to do that even more efficiently.

these podcasts need to be more popular. so educational

Here's a 2 day whole body workout order where you train in an order that keeps you from burning out muscles needed to work others. Like you cant do triceps then expect to get a good chest and bench session Back Chest Bicep Calves Shoulders Triceps Thighs Abs

I love the idea that you do full body workouts, but you change which one you start with and cycle through so you can push each exercise harder when you start fresh each time.

On a tough week schedule, I do full body routines, but prefer split routines.

I think it's also safer for the joints /shoulder, in body split if u do shoulder day for example, u put a lot of pressure on the shoulder at one day

I would agree fully with this. I used to be a straight bro split guy and just plateaued out. I just started full body a few weeks ago and I'm really seeing great results, I tend to enjoy them better as well. I still do isolation lifts, but I'm so glad I started full body.

This show is a gem

Great confirmation for me. Thank youuu! First time watching a video from this channel. Had to subscribe. Quality stuff.

Going to change my workout after listening to this - thanks!

Great advice, thank you 👍

Great video thanks guys!!!!!

Just do what you love don’t over complicated this progressive overload and hard work

I always tgought about it this way: I practise martial arts, in MA you use your entire body simultaniously. So why wouldn't you train your enture body every workout?

I’m so much more consistent with full body than I ever was with a split

Thanks for the info

when I switched off from doing bro splits for years into a 5x day split spread of “full body”, my muscle gains exploded. Just take your typical bro split, spread it out over 5x days. Not only are the workouts a lot more interesting, you build a way more symmetrical and balanced physique.

I’ve learned so so so much

great video thanks

I transitioned to full body TRX and full body KB. Helped my coordination and balance as well as developed aesthetic physique. Happened rather easily as compared to trying to gain in the right places to keep proportionate. Overall strength improvement in the sense that energy is easily transferred throughout the body as opposed to using a dominant muscle group.

I used to do 3 full body strength workouts a week (for many years) but now I find that 2 full body sessions a week works better ("A" workout on Mondays and "B" workout on Thursdays). I also do 6 days a week of martial arts training. The combination works great for me.

For me, time is a big factor. Full body requires more time in the gym per workout vs shorter sessions spread throughout the week.

This Channel is like going To Bodybuilding College! I really dig it! Thanks Guys! Our Super Kool Proffesors!

I do full body routine 4x a week - love it and helps me not brutalise a muscle part since I also do sports on the side. Full leg days otherwise destroy me lol

I've never worked out nor know anything about working out. I've been going to the gym for a few weeks. Looking up workout plans, full body wins. There's too much involved with splitting things up everyday. I found two plans/routines that work and I'm happy with those. One plan is pretty much a list of exercises that cover each group. The other is pretty much the same thing but more of a functional routine and each exercise flows right into the next. Seeing it in action it was all movements I do at work everyday. If I were a bodybuilder splitting days makes obvious sense. I'm just trying to stay be in shape and not fall apart when I'm old. IMO splitting makes sense if I were a pro, injured, or really sore so one week you split it up. My perspective is from a novice beginner and with that it mind splitting days is a great way to keep first timers from becoming regulars. A simple routine is great to build a habit of coming back, "show up and do this. As it gets easier, make it heavier." Split workouts is not how we live day to day unless you live in the gym. We use our full body everyday in our lives, why exercise a different way? Maybe there's a lot of bias on my part because the work outs match what I do at work.

This was informative

A full body workout 4 days a week will build more even tone of muscle all over and burn more energy, full body workout is clearly better than splits, you will build muscle faster

Whatever routine that keeps you motivated, having fun, and consistent. I want to workout to the rest of my life and I want to think of my time at the gym as ME time.

I agree, the only reason you might need to split things up is if you get really advanced and you are able to recover from the additional workouts. Most people are not in this category and would have a more potent stimulus targeting their entire body. The dilemma that occurs as you get stronger is that the full body workouts become pretty brutal so you want to start splitting things, however what I found personally is that I can only recover from about 3 hard workouts per week. So even with an upper lower split that puts you at 4 workouts a week and I start to get beat down way too fast. You still want to hit muscles twice a week so some ways around this is to work out every other day upper/lower, which I don't prefer due to the alternating schedule, or upper lower 3 times a week, which is a little to infrequent for me as I do better hitting muscles/movements every 3-4 days. So unless you're just wanting to neglect certain body parts that only leaves you will full body. My preferred setup is two heavy/overloading workouts on Mon and Fri with a moderate Wed workout using movements that aren't emphasized on Mon and Fri and then a lighter accessory day on Sat. So with full body I'm actually able to swing it to where I can work out 4 times a week without any recovery issues. Here's the example to illustrate: Mon DB flat bench/incline (alternate each week) Squat variation Pullup Shoulder pressing Curls/Extensions Wed SLDL/Good morning (alternate each week) Facepulls Calves/Abs Fri High bar squat/low bar (alternate each week) Flat Bench/Incline (alternate each week) Barbell row/dumbbell row (alternate each week) Laterals Curl/Extension Sat Calves/Abs/cardio So you always hear about full body workouts only being suited for newer lifters but if you ran a routine like this and really progressed your strength you would have one hell of a physique.

It's an interesting conversation and one I've looked into a little lately. In 2019 I did circuit, full body training in a group at work with workouts designed by str & condit coaches. Was pretty awesome and results were good. Squats, rows, kettle bells, medicine balls, etc every workout. We were on a clock and I'd be very sweaty every time. A little cardio built in toward the end usually. Since working out on my own during covid, I've done a 3 day bro split - chest/back, legs/tris, should/bis, with core a couple times a week in a 2nd workout for that day. It's worked well, but I think it's more of a "bodybuilder" result where maybe biceps, shoulders, etc. maybe a look a little bigger, whereas with the full body, I might not have had the same "bicep peak" for example, but I had a athletic look overall, and probably had better mobility and function from doing multi-directional lunges, and all the other exercises we did. The exercises varied as well. I am considering going back to full body, as I would agree, it's likely better, especially for serious training vs me just hacking around on my own. I will say, to your comments on behavior and timing - if I can do 6 on, 1 off, the bro split gets a pretty even workout to the whole body. It's when you start missing days, whether your fault or not, that it lags vs the full body.

Yay! I can't keep up doing a split! A lot of times the muscles you aren't focusing on are secondary anyway and they're a bit fatigued the next day anyway. I feel like I'd never catch a break.

I was a fan of full body .But consistantly doing it for 6 months with good results ,I changed to bro splits.Because to gain even more I need to spend good chunk of time to hit every muscle with full body workout .It's physically & mentally taxing.So split is better if you are not a beginner

It’s true full body workouts are superior because it overloads in the right way muscle growth and stimulate metabolism as well as functional strength

I think the best thing to do is to do it all at certain times of the year!! So depending on what you want,.you should get to the point if you are into training where you know what your body wants or how you want it to be. I have done weights since the age of 18 but I have also done sports and running. Now I am 38 I just want to get thick and do less cardio so 2 body parts 5 x a week seems to be working 💪

One thing missing You can superset unrelated or antagonistic movements and it can be more effective AND efficient than if you were to perform these movements separately. Pairing squats + pullups would be compression decompression, and the pullups will keep your joints lubricated for the following slot being press + row and eliminate the need to keep loading more weight for warming up, compounding the reduction of time. You'll be done in less than 90 minutes

Been training over 30 years. I’m a trainer and coach and I’m ALWAYS keeping my mind open to new ideas. I’ve experimented with splits , push ,pull legs and upper lower splits . I’m now looking to try total body splits 4 x week . Very good content guys! Will keep you updated on my progress .

I broke my right wrist in 2003 but still continued training my other side doing one arm benches,dbell bicep and triceps moves ,wrist and reverse wrist curls ,lunges ,etc...the right wrist healed fully and I never felt any pain thereafter in cold weather like people said would,happen ,nothing..full body sessions ,one side at a time.

I appreciate their perspective. I really believe that they are speaking under the assumption that majority of their audience is in the beginner to intermediate level of lifting. Or in their case, someone more mature and just looking for a minimalistic approach to their training in order to maintain their physique. In an extreme case where you have your nutrition, consistency, and intensity you can make massive gains for size & even strength doing 4-5x a week body split. Focusing on muscle growth takes a different approach than building strength. Of course I'll have to dive deeper into this. The split in my opinion, really depends on how many days you want to be in the gym.

Body split like chest on Monday, back on Tuesday and so on will build you an aesthetic physique. Full body workout will get you big but it’s not pleasing to the eyes. Lagging body parts will only work when you split the workout. Even the panelists don’t do full body workout. Bet?

Last two weeks I do full body, as I am only going x3 a week. I just need to find the right combinations to make sure I cover everything. It also allows me to work on those exercised every time I go that I struggle with (squats (long legs) and shoulder press (machine), oh and that hack squat is a goal since it nearly killed me today.

I do 1 week of body part split and then the next full-body. And I recently started calisthenics.

I wouldn't say it's good for 80% of people. Everyone is different. Most people I know have done well with low volume high intensity routines including myself...but I don't knock the full body routine. It definitely is for some people.

Guys like Grimek and Reeves spent an hour or two in the gym Monday, Wednesday and Friday and they only had simple, basic equipment; barbells, dumbbells and some pulleys. They ate decent food, got good sleep every night and the only supplements they had was stuff they made themselves. Reeves had a protein concoction he made with Knox gelatin, brewers yeast, eggs and honey, I think and he took it for breakfast. All they could get for physical enhancement was testosterone supplements that were made available in the early forties. I would be thrilled to have a physique like Reeves or Grimek.

Push pull has been my most successful strategy over the years. It’s pretty much how you should be programming your full body workouts anyway.

I also find that with full-body splits you can actually do more volume over the course of a week because you aren't completely annihilating one body part on a day and can train it several times a week.

I started lifting at 15 (in 1972), and was taught by someone who really knew what they we doing. Learned to start with the biggest muscles first, focus on the compound joint lifts. While competing (a wrestler) my focus would be different based on my sport. When I had kids and had limited time, I would hit the '4 major' lifts - squats, benches, rows, militaries, and added some other lifts/exercises when I had time. Now in my later 60's I have been doing full body workouts, 3 days a week for about the last 15 years. I mix things up every so often, example - dumbbell squats, lat pull downs, seated militaries, vs leg press, rows, standing dumbbell militaries. I hit the whole body, just change up the lifts every once in a while. I'll be 67 soon and plan on doing this until I'm dead...

Agree.

Seen results myself. Workout A Deadlifts Barbell Chest Press Shoulders Lunges Off day Cardio or Core Workout B Squats Incline Barbell Chest Rows Biceps Curls

Added 100lbs to my deadlift and squat and gained 20 lbs of muscle from only 2 days in the gym. Took about 2 to 3 months.

Splits are very underrated. I prefer them. I get a good mind-muscle connection when I'm focusing on just 2 muscle groups per workout. Just pick one that works for you and stick to it. Most importantly go for the one you enjoy doing.

Im pretty convinced. Switching to full body, also allows me rest days(really mobility days) that i need

What I do and what works for me is Multi joint "full body" push and pull days on gymnastics rings. leg/cardio between days. Push: dip, archer pushups, hindu pushups. Pull: false grip pull up, upside down row, archer row, row. Try it and watch your physique change

Steve Reeves had the physique that 99.99% of people would love to have and it is achievable for people who eat correctly and he only worked out 3 days a week full body

These days I swing between full-body and upper-lower split. For variety's sake, I like to give each day a different emphasis and start off with a different chain in a rotation, ie Push-pull-legs/Pull-legs-push/Legs-push-pull.

I love how Im able to hit all muscles without overworking it that it hinders my boxing training the following day. I just started with full body and already started to see results. Im thinking if Maps performance or strength is better for me to buiild muscle while training boxing.

Everytime you perform a squat your doing a full-body workout. So is the standing press and deadlift.

full body workouts are fine. I just hate having to warm up on every compound movement.

Definitely a split type of guy. I hit the gym consistently 6-7 times a week. Missing a day in the gym isnt much to stress about... yes you missed a day of gains but man unless ur getting paid to lift it doesnt make much of a difference. My splits go like this: Monday- chest n arms Tuesday- back n shoulders Wednesday- legs Thursday-rest depending on how i feel Then repeat the process. I hit abs almost every time im at the gym. If i happen to take 2 or more days off in a week which rarely happens then the day i return ill just hit the body parts i missed. So yes the body parts i hit may not line up w the schedule i put above depending if i skip a day. But if ur very consistent like me then you can afford to miss a few days in the gym.

Wonder what these guys think about those military high rep bodyweight methods.

Phenomenal fucking content!

In the comments people talk about full body, split in 3 days per week. Let's say legs on monday, shoulders/back on wednesday and arms/chest on friday. In this clip they talk about doing full body in one workout. The entire body 3x per week. Am I right?

New to weight lifting. I do a full body twice a week. I progress overload by adding 5 pounds to each workout, each time I go and try to accomplish they same or more reps to it as the week before. If I can't achieve the same reps with the slightly higher weight, I then do a drop set of only 3/4 of the weight as many as I can do until failure. Not sure how good my progressive overload strategy is but it's been working so far.

Upper / Lower / Full body 3x a week.

It depends on your lifestyle,if you barely have time for the gym then do full body,if you are the type that likes to train as often ass possible then choose a body part split

I found that A/B workouts work best or me. You can have tiny bits of overlap between them but also you're allowing for your upperbody to have a rest day while you're working out your lower half. At least for the most part, like what's been said, you still feel it in muscles that you're not working on split days.

Pro: less injuries because only a few sets per muscle. More recovery. Less days in the gym. Con: a single workout might take twice as long because your doing a ton of sets . So it's up to each their own....but in the end consistency and progression overload vs a good diet and sleep is the golden grail....

i do ppl but am still going through newbie gains. would i get better results by doing full body?

I train full body 3-4 days a week

This question guys has to give us more context.i just finished 1 year,doing full body,now I'm going to 5 days a week muscle split and see my body reacts better now,I guess it was adapted and needed some change,that not to say I won't go back yo full body after this mesocycle, or in 6 months.

i like full body because it saves me with alot of time especially on a busy day

Very surprising to hear. I always thought full body workouts are for beginner-intermediate and that splits like push-pull-legs for example are more advanced.

Fuck he called me out right away about skipping my second leg day this week 🤦‍♂️

Right when you're feeling good about your bro split routine lol. It's tempting to switch but the thought of losing progress in certain areas is dreadful I'm getting to the point of having decent definition in each individual muscle. Will a fbw make me look bulky rather than cut??

Love this 08:55

From November 2020 until now I did splits (push pull legs for the first couple of months and then push pull 3 times a week each without much legs because I had knee and ankle injuries) and I have had the most gains ever, granted I'm only 16, but I've gained 8 kgs (or 17 pounds) of muscle since then, so since it's working for be I don't see a reason to stop or change anything, I do make minor changes to my workouts every now and then because I always find ways ti improve but splits are the way ti go for me right now, but I have been extremely consistent, if you're not I don't recommend it

Been doing full body workouts for 9 years now, and when ive had on and off periods, its been the most reliable way to get back into the routine. Ive never understood the split routine and when ive tried it for a coupke of weeks when i first begun. I realised why people tend to quit so quickly after a month of doing them. So uninspiring and i felt no difference after a couple of weeks, whilst with full body your habitually teaching your body to gain muscle adaptively quicker than if you were to only train each muscle group once a week

Yeah full body is awesome. If I miss a day I still did two days of each body part

i do full body 5x a week, I've spread the volume of 3 days into 5 the frequency just really helps me with my lifts everything keeps getting better, sometimes 3 days a week would make me plateau 5 days a week has always yielded results so i just keep going

I recently started back at the gym and I been doing my workouts in splits; push:pull:legs each day. Maybe I should do full body instead

Thank u!!!! Wish this shit was about 25 years ago instead of what we all used to do.... Read Flex and do Ronnie's 100 set per part for steroid psychoes routine

What do we think about 4 day push/pull? Like push = squats + leg press + bench press + shoulder press, pull = deadlifts + hip thrusts + lat pulldown + rows

Full body workouts are so good, even for those lifters who are a bit more advanced. They force your work capacity to improve which is great for staying conditioned, the extra rest makes progress predictable, just gotta be careful not to throw in too many exercises each session. I try not to do more than 6 a session.

For me I just feel like I'm here might as well do it I do two fully body work outs back to back heavy day and a light day I focus more on the pump rest for three days and do it again and my rest "days" I still do a little bit of free weight exercises active recovery squats pushups and crunches 20 reps 3 sets each

Does push-pull program consider as full body or split

Been doing split for as long as I have been working out. But considering I am having my first child next week and need my schedule to be more flexible, I will be switching to full body.

8:22 Okay we get ot fullbody is better. You are not comparing the amount of time in each work out. If you only hit the gym twice a week...how long are the workouts? I can't get a two hour block to workout. I workout over my lunch hour. I can get 45 min 5 days a week. I feel like that is hardly enough volume. Is two 2 hour workouts a week More beneficial compared to five 45 min workouts? The time invested must be compared.

Training 4 times per week upper bodypart is perfect for me. By the other way, i am not ablw to recruit legs'muscle fibers easily thus j need greater volume to have an effective workout.

Steve Reeves trained full body 3x a week and has one of the best physiques ever

I'll be starting to lift next week and i want to try the full body workout split, can anyone give me the exercises needed on this program. Thank you (btw i'm a begginer)

So Which One Is Best? A. Full Body workouts B. Spilt

"Full body workouts work better." Phew. Thank God!