Body Part Split vs Full Body Training

So you want to gain some muscle, the endless tips and tricks online are getting too much? Stick around for some answers.

As you know body part splits involve training one body part (muscle group) per day by using high volume training to induce muscular microtears, resulting in adaptation (growth).

So what's the problem?

If body part splits work, why change the programme? Body part splits do work for muscle growth but they may not be the MOST effective way for best results. Plus you are expected to nearly destroy your muscles in the process by subjecting them to extreme training volume to last a week of recovery.

Let me introduce you to full body training.

Full body training does not require extreme volume because of an other training factor. Training frequency is the key to the successful implementation of full body training. Muscles require an average of 24 to 48 hours to recover from physical trauma caused by resistance training or manual work.

Recovery rates differ from person to person because of genetic difference, lifestyle, sleep quality and nutrition.

Due to this 24 hour recovery cycle, we can spike muscle growth by regular exposure to physical stimulus through resistance training. The best way to do this is to train every muscle group split in to opposing movements, every day at low to moderate intensity without the need to train one muscle group for 10 sets or more. Full body training like any form of resistance training, can use both bodyweight as well as weight training.

Here is an example of a session:

Shoulders with Lats 4 sets, 5 reps

Chest with Mid Back 4 sets, 5 reps

Quads with Hamstrings 4 sets, 5 reps

Note: I have not included biceps and triceps as they are used in most forms of exercise but you can easily implement this template for arms as well.

Give full body training a try and please share your own experiences.