Debunking the Split vs. Full-Body Workout Debate: What The Science Says

Split vs. Full-Body Workout

When it comes to hitting the gym, the debate between full-body and split workouts has been ongoing. Full-body routines engage multiple muscle groups in one session, while split routines focus on specific muscle groups per session. But which one is truly superior? Let’s delve into the science behind this fitness conundrum. In a recent and highly credible systematic review with a meta-analysis titled “Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth,” published in the Journal of Strength and Conditioning Research, researchers meticulously compared the effectiveness of split versus full-body resistance training routines. The study, conducted with rigorous analysis of 14 randomized controlled trials involving 392 subjects, provides a comprehensive and reliable source of information for our analysis.

Previous studies have had conflicting results, with some favoring full-body workouts because they allow someone to hit all the desired muscle groups in one workout. Others lean towards split routines because they believe it will improve their ability to perform a greater volume of training per muscle group while maintaining intensity. However, the crucial factor to consider is equating training volume across both styles of routines. So, which style of work will come out on top?

What the Science Says:

The meta-analysis revealed that the choice between split and full-body routines had minimal impact on strength gains and muscle hypertrophy when both routines’ volumes were equalized. Practically, you can expect similar fitness outcomes if you do full-body workouts or split routines. The critical factor is the training volume put on the person. What does this mean for you, the average gym-goer? It empowers you to choose a workout routine based on your preference and schedule, knowing that both can yield comparable results when the volume is the same between both styles. More important is following the principle of progression, which states that volume increases should be kept within 10% or less each week to allow for a gradual adaptation while minimizing the risk of injury. Volume would include time, weight, or intensity increases for an exercise.  If you can obtain the volume needed to meet your goals, you can be confident in the effectiveness of your chosen workout routine. This is why our fitness coaches program workouts with your specific goals and schedule in mind. For non-members interested in a program, we invite you to check out our SMART app page, where we can create and schedule workouts tailored to you. 

While the type of workout may not be the determining factor, consistency, and frequency play crucial roles in achieving fitness goals. Previously, we discussed “3 Keys to Long-Term Health & Golf Fitness,” which is consistency. So, if one style leads to a person working out more consistently, that consistency will contribute to overall progress.  If using that same style leads to higher training frequencies for increased weekly volume, this will also positively impact the overall progress. However, proper recovery between workouts is essential for maximizing gains and preventing overtraining. Additionally, incorporating exercises that target all muscle groups and movement patterns ensures balanced strength development and reduces the risk of injury.

Going Forward:

In conclusion, the split vs. full-body workout debate has no clear winner when equating volume. What matters most is finding a routine that suits your preferences and lifestyle while ensuring adequate training volume and recovery. This research supports the idea that there is no one-size-fits-all approach to fitness. Whether you’re a fan of full-body workouts or prefer split routines, both can be effective strategies for achieving your fitness goals. As research continues to evolve, we must remain open-minded and adaptable in our approach to fitness. Experiment with different routines, and most importantly, listen to your body. Prioritize consistency and progression. Finding a balanced and sustainable workout regimen that works for you is the key to long-term success. Remember, you are in control of your fitness journey, and the right routine is the one that aligns with your unique needs and goals.