Comparing Full Body Workouts vs Split Training: Which is Better for Building Muscle?

Choosing the right workout regimen can be daunting, especially for busy professionals who want to maximize their time and results. Whether you’re battling gym intimidation, struggling to find a routine that fits your schedule, or trying to break through a plateau, understanding the differences between full body workouts and split training is crucial for effective muscle building.

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Full Body Workouts

Overview

Full body workouts engage multiple muscle groups in a single session, typically performed 2-3 times per week. This approach is ideal for those with limited time and space, as it allows for maximum muscle engagement in a compact timeframe.

Benefits

• Efficiency: Targets all major muscle groups in one session.
• Frequency: More recovery time for each muscle group.
• Ideal for Beginners: Easier to learn various movements without overwhelming the schedule.

Sample Full Body Workout

Complete in: 25 minutes

Warm-Up (5 minutes)

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Bodyweight Squats - 10 reps
3. High Knees - 30 seconds
4. Torso Twists - 30 seconds

Exercises

| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |------------------------|-----------|------|---------------|-------------------------|--------------------------------------------|-------------------------------------| | Push-Ups | 10-12 | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your body in a straight line | Knee push-ups | | Bodyweight Squats | 12-15 | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Drive through your heels | Squat to a chair | | Plank | 30 seconds| 3 | 45 seconds | Hold | Keep your body straight from head to heels | Plank on knees | | Bent-Over Dumbbell Rows| 10-12 | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Squeeze your shoulder blades at the top | Use water bottles if no dumbbells | | Glute Bridges | 12-15 | 3 | 45 seconds | 2 seconds up, 1 second pause, 2 seconds down | Squeeze your glutes at the top | Single-leg glute bridge |

Cool-Down (3-5 minutes)

• Standing Forward Bend - 30 seconds
• Child’s Pose - 30 seconds
• Seated Hamstring Stretch - 30 seconds each leg

Split Training

Overview

Split training divides workouts into different muscle groups on different days, typically performed 4-6 times per week. This allows for targeted muscle recovery and can lead to increased muscle hypertrophy.

Benefits

• Focused Training: Each muscle group gets more attention and volume.
• Variety: Keeps workouts fresh and engaging.
• Potential for Greater Gains: Higher volume and intensity can lead to muscle growth.

Sample Split Workout (Upper Body Focus)

Complete in: 30 minutes

Warm-Up (5 minutes)

1. Jumping Jacks - 1 minute
2. Arm Crosses - 30 seconds
3. Push-Up to Downward Dog - 5 reps

Exercises

| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |------------------------|-----------|------|---------------|-------------------------|--------------------------------------------|-------------------------------------| | Dumbbell Bench Press | 10-12 | 3 | 60 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep elbows at a 45-degree angle | Floor press if no bench | | Seated Dumbbell Shoulder Press | 10-12 | 3 | 60 seconds | 2 seconds up, 1 second pause, 2 seconds down | Keep your back straight | Standing shoulder press | | Bent-Over Dumbbell Fly | 10-12 | 3 | 60 seconds | 2 seconds down, 1 second pause, 2 seconds up | Squeeze shoulder blades together | Lateral raises for shoulders | | Tricep Dips | 10-15 | 3 | 60 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep elbows close to your body | Bench dips with knees bent | | Bicep Curls | 10-12 | 3 | 60 seconds | 2 seconds up, 1 second pause, 2 seconds down | Control the movement at the top | Use lighter weights or no weights |

Cool-Down (3-5 minutes)

• Standing Chest Stretch - 30 seconds
• Overhead Tricep Stretch - 30 seconds each arm
• Cross-Body Shoulder Stretch - 30 seconds each arm

Conclusion

Both full body workouts and split training have their unique advantages for building muscle. If you're short on time and prefer a straightforward approach, full body workouts are your best bet. However, if you have the bandwidth for more frequent training and want to focus on specific muscle groups, split training could lead to greater gains in muscle size and strength.

Next Steps

Evaluate your current schedule and fitness goals. If you're leaning towards full body workouts, consider incorporating them 2-3 times a week. If you prefer split training, aim for 4-6 sessions with a structured plan.

For personalized guidance and real-time feedback, consider exploring HipTrain's live 1-on-1 sessions with certified trainers.