I started lifting weights regularly about 26 years ago. The first way I learned to do this was using what’s called a “body part split” – by separating muscle groups into workouts on different days. For example, I might have trained chest and back one day, legs and abs the next, shoulders and arms the following day.
As I started to learn more about training different ways for different goals, I also found another way to strength train – what’s called a “full-body workout”, by exercising the whole body and all muscle groups, all in one day. An example here would be combining exercises for the lower and upper body, and the abs / core, all in one training session.
So which is better?
It depends!
Though I think that for the majority of folks reading this message, full body is going to be the way to go. The majority of training plans I write, like KB/BW Hybrid Strength Training, use this approach. Here’s why:
1 – Full body workouts tend to incorporate compound exercises, which are very efficient for both functional strength, cardiovascular health, calorie burn, and fat loss! The body needs to oxygenate more muscles at one time if you’re doing, say, a kettlebell swing, vs a seated one arm bicep curl.
2 – They work very well if your schedule is a bit random, or you’re not quite 100% consistent yet. If you happen to miss a session, you won’t miss out on training one specific body part.
3 – For optimum strength gains, we need to hit each body part at least twice per week. So to move to a body part split, typically you’ll need to be strength training at least four days per week to really get the most out of it – which, added on top of cardio work or flexibility or whatever else you might be doing, starts to push the limits for a lot of people’s schedule.
Body part splits can work great too, though in my opinion should be reserved for more intermediate / advanced trainees. If you really like to train and be in the gym four, five, or six days per week – which some people do! – this is a great way to go. When it comes to maximum muscle gain, I think the body part split works great. And if you are looking to focus on a weaker body part and give it some extra attention, it can be a great way to train too.
Today’s article gives a very basic answer to the question of:
Which is better – body part split or full-body workouts?
I work with men and women over 40 who want to gain full body strength, but also stay lean, athletic, and mobile at the same time. For this demographic, I am convinced that full body training is the way to go. However, for other people with different goals, body part splits have a place as well. Check out KB/BW Hybrid Strength Training, it’s my newest training plan designed to help you get stronger at home with 3-4 days per week of 20-30 minute FULL BODY workouts:
-> KB/BW Hybrid Strength Training
-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
