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.
Let's take bodybuilding... With this I have found for me that splitting the muscle groups 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.
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