Black Adam Swole or Aquaman Lean? Cracking the Strength Training Split vs. Full-Body Code

Vin: "Will I have the same result if I split my workouts during my day or will doing the whole workout give me better results?"

Hey Vin, my workout warrior! 🏋️‍♂️

Heard you're torn between splitting your workouts or going all in at once. Well, buckle up, my friend, 'cause we're diving deep into the sweat-soaked realm of strength training gains! 💦💪

Let's talk goals, bro! You want muscles that scream "Hulk," right? Hypertrophy, baby! Now, studies say both split and full-body workouts can get you there. It's like choosing between Black Adam and Aquaman – different styles, same superhero swole! 🦸‍♂️💥

But hold the protein shake! Recovery is the name of the game. Split workouts give specific muscles VIP recovery time, perfect for those who need a spa day for their biceps. Full-body, on the other hand, demands muscles to be party-ready ASAP. It's like deciding between a weekend getaway or a wild night out – both awesome, but different strokes! 🏖️🎉

Now, here's the real kicker – time crunch. We're all hustling, right? Full-body workouts are the express lane to Gainsville. It's like ordering a burger combo instead of a la carte – quick, efficient, and you still get the gains! 🍔💨

And, my man, let's talk personal vibe. What floats your dumbbell? Split workouts are like a curated playlist – leg day, arm day, all the hits. Full-body is your workout anthem – one track, all in! It's like choosing between a mixtape and a power ballad – both epic, just different vibes! 🎶🏋️‍♂️

Listen up, Vin! It's not about what's "better," it's about what makes you want to crush it every damn day. You do you, whether it's flexing one muscle group at a time or unleashing the whole arsenal in one go! 💪🔥

Now, for the science bit – studies like Schoenfeld et al. (2010) and Kraemer et al. (2002) say both roads lead to Rome. Just make sure your road has gains and not potholes! 🕳️🚗

And to cap it off with a biblical mic drop – ever heard of Noah? Dude built an ark, right? He didn't split that job – it was a full-body construction party! Moral of the story? Sometimes, you gotta build that ark all at once to weather the gains flood! 🚢💪

So, my workout maestro, whether you're Team Split or Team Full-Throttle, just remember: consistency is your secret weapon. Hope this advice flexes your brain muscles! 💪💡

Hope this helps. If it does, please UPVOTE, COMMENT, & SHARE.

May you be blessed with the power of David and the wisdom of Solomon.

Faithfully yours,

Strength Training with Gary

Fit40Strong 🏋️‍♂️✨

Further Reading:

Full-Body Vs. Split Workouts: Which is Right For You? | BarBend

Should you train your body as a single unit, or tackle each muscle piece by piece? We can help you decide which workout program is right for you.

https://barbend.com/full-body-workouts-vs-split-workouts/

Full-Body Workouts vs. Split Workouts: 7 Pros and Cons

Should you do full-body workouts or split different body parts into different workouts? In this article, we’ll look at the results from a study comparing a full-body workout routine to an upper/lower split routine. Then, we’ll go over some of the most common full-body vs split workouts and list the pros and cons of each ... Read more

https://www.strengthlog.com/full-body-vs-split/

Full-body workout vs. split workout: Only one is worth your time

For busy people, full-body workouts are key to getting fit.

https://www.cnet.com/health/fitness/full-body-workout-vs-split-workout-which-is-better/

A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women - BMC Sports Science, Medicine and Rehabilitation

Background The aim of this study was to assess the efficacy of a 12-week upper/lower split- versus a full-body resistance training program on maximal strength, muscle mass and explosive characteristics. Fifty resistance untrained women were pair-matched according to baseline strength and randomized to either a full-body (FB) routine that trained all of the major muscle groups in one session twice per week, or a split-body program (SPLIT) that performed 4 weekly sessions (2 upper body and 2 lower body). Both groups performed the same exercises and weekly number of sets and repetitions. Each exercise was performed with three sets and 8–12 repetition maximum (RM) loading. Study outcomes included maximal strength, muscle mass, jump height and maximal power output. Results No between-group differences were found in any of the variables. However, both FB and SPLIT increased mean 1-RM from pre- to post-test in the bench press by 25.5% versus 30.0%, lat pulldown by 27.2% versus 26.0% and leg press by 29.2% versus 28.3%, respectively. Moreover, both FB and SPLIT increased jump height by 12.5% versus 12.5%, upper-body power by 20.3% versus 16.7% and muscle mass by 1.9% versus 1.7%, p < 0.01, respectively. Conclusions This study did not show any benefits for split-body resistance-training program compared to full-body resistance training program on measures of maximal- and explosive muscle strength, and muscle mass. Trial registration: ISRCTN81548172, registered 15. February 2022.

https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-022-00481-7

Full Body vs. Split Training: What the Science Says

When it comes to bodybuilding, there are 2 main styles of training: full body and split. Full body training means you target all of your major muscles groups every single workout. Split training means you only target 1 or 2 muscle groups per workout. For example: Full Body Split Monday Everything Chest Tuesday Rest Legs Wednesday Everything Back Thursday Rest Shoulders Friday Everything Arms and Abs In this article, I’ll explain 3 reasons why full body training is superior to split training for building mass and getting stronger. Bonus: Download my Free Bulking Routine and get a proven step-by-step full body routine to quickly pack on mass and get stronger. #1: Elevated Muscle Protein Synthesis Studies show that when you lift weights your rates of muscle protein synthesis are raised for about 36 hours. This is what leads to muscle growth and increased strength. In other words, your body is building muscle for 36 hours after each time you hit the gym. When you do a full body routine you’re raising these rates of muscle protein synthesis for your entire body 3 times per week. When you do a split routine, you’re only raising the rates of muscle protein synthesis for each muscle group once or twice per week. Simple math tells us that 3 is greater than 1 (or 2). More frequent spikes in muscle protein synthesis will lead to quicker growth and development. #2: More Quality Reps per Week There’s one major point of contention every proponent of a split routine will make in response to my above argument. This is that with a split routine, even though you only hit the chest once per week, when you hit it, you hit it hard. Unfortunately, this doesn’t lead to equal spikes in muscle protein synthesis over the course of a week. For example, you might only be targeting your chest with five sets of bench press in a full body workout. On a chest day in a split you would do those five sets of bench press and then follow it up with multiple sets of incline bench press, chest flies, and push-ups – a lot more volume than the five sets of bench press you would’ve done using a full body routine. The problem with this argument is that after five sets of heavy bench press, your chest is already quite fatigued. You won’t be able to bring the same intensity to subsequent chest exercises. In a full body routine, you get the five intense sets of bench press, and then switch body parts and do something like heavy rows using your back (that’s still fresh). In a split, you switch to incline bench, but can only do a percentage of your true capability, because your chest is already beat up from the flat bench press you started with. The result is that you get significantly diminishing marginal returns. You extract far less value out of each subsequent exercise. This problem is side stepped with a full body routine, where you get the intense, bang-for-your-buck reps and then rest so you can get another dose of them a couple of days later, rather than having to wait a full week. #3:

https://www.howtobeast.com/3-reasons-full-body-routines-are-superior-to-split-routines/

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