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Full Body or Split Routines?

Posted on July 17, 2014 by Jason Law There have been 3 comment(s)

Full Body Or Split Routines?

This debate is one that's been circling around for a long time now and why is that... Because there really isn't a set answer to whether you should do full body or split routines. The way you split your workout should really come down to you. This should take into account your goals, your nutrition, your lifestyle and a whole variety of other contributing factors but i will talk you through my experiences and this should help you with your decisions.

So let's look at me for example and my history... As a man of a variety of sports my goals have often been different but my working life has always stayed fairly consistent, working the 9-5 office hours. I've competed as a bodybuilder, stepped in the cage to fight mma and tried my hands in other sports for fun; such as football and athletics. Due to this I have also tried a variety of different training methods.

Bodybuilding Training

Let's take bodybuilding... With this I have found for me that splitting the muscle Full body or split routinesgroups up into the typical 4 day split of back and bis, chest and tris, lower body and then shoulders has been the most efficient.  I have tried just one rest day a week, meaning two of these splits would get worked twice a week and found these both worked effectively for me as long as my nutrition was on key and due to the fact that my area of work was not manual (therefore working the muscles a lot more). This allows for a good couple of days rest for each area which I find most effective for muscle gain.

MMA Training

Now MMA... I tried full body and splitting and in this instance I found the full body more beneficial as I could only train 2-3 times a week, therefore still giving the muscles a couple of days rest from this type of training. Because of this I highly recommended a full body workout if you are limited to 2-3 workouts a week. Providing that the intensity and weights are high enough and that your nutrition is bang on key, then from personal experience I see no reason why a full body method is not effective and arguably more effective if restricted to no more than 3 work outs a week.

Another point to take into consideration here is also varying the way you train in both methods.  Typically, I mix between negative reps, time under tension, pre exhaust and volume. Therefore, whatever workout you choose I suggest you vary it each 1/2 weeks with something similar.

What are your thoughts?

By Jason Law


This post was posted in Athletes and was tagged with Bodybuilding, full body workouts, mma, Split training, training styles

3 Responses to Full Body or Split Routines?

  • Chris says:

    I'm currently doing 4 Days at the gym.

    Sunday - Full Body (Arms, Chest and Back)

    Monday - Legs

    Wednesday - HIIT Cardio

    Thursday - Full Body (Arms, Chest and Back)


    I feel like changing routines as I've done this for 4 months .... With results showing!

    Aiming to lose bodyfat and build muscle.

    Thinking of doing split routines. Would this be just as effective compared to my current workout ....

    Sunday - Biceps Triceps and Forearms

    Monday - Legs

    Wednesday - Back and Abs

    Thursday - Chest, Shoulders and Traps

    Posted on July 24, 2014 at 9:46 am

  • Hi Chris,

    Personally I wouldn't put too much emphasis on forearms or traps, these should work themselves with the right exercises and a decent weight load.

    My recommendation would be the following split followed by ten mins hiit training at the end of each workout, now obviously getting your nutrition right is the most important factor here so play about with that until you are getting the results you require.

    Sunday - back and biceps
    Monday - shoulders, traps and core
    Wednesday - quads, hams and calves
    Thursday - chest and triceps

    It's an old school technique and it works. Still vary the way you train such as negative reps, time under tension and volume. Try to include all of the compound exercises as well.

    Posted on July 25, 2014 at 8:23 am

  • Thanks Jason for your info and opinions. I may try your routines out very soon.

    As for pre and post workout nutrition .... how do you go about it?

    I have 25g Protein with "2 BCAA tabs and a caffeine tab and post workout i'll have 30g Whey Protein Isolate, 5g Glutamine, 2 BCAA tabs and 5g Creatine.

    60 minutes after post workout shake i'll have some brown rice, chicken and broccoli .... I feel great, i like to think i looking great. Whats your ideas on nutrition around workouts?

    Posted on July 30, 2014 at 6:43 pm

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