Split Bodypart Training vs. Total Body Training

[Outdoor Girl]

I am wondering which approach female lifters tend to take working out. For those who compete and/or have achieved incredible results, which approach you have used? I see compelling arguments for both ways of training.

For me personally, I got injuries constantly when doing full body training (several bodyparts each day 3 or 4 days a week) that would prevent me from being able to train several weeks at a time. This does not happen to me from training doing a five day split.

In my reading I also understand that recovery is one of the most critical aspects of muscle repair and growth - I don't understand how you can properly allow that process if you are working out a bodypart 3x a week.

I try to have an open mind and am really interested in what people have experienced with both approaches and further information on pros and cons.

Thanks for any insight you are willing to share!

[Euqinom]

I've done full body for months, alternating between workouts. the key is: do not select too many exercises. I used 3 per workout (compound only, and not counting abs and hyperextensions) and got great results. I did not use dropsets or anything, just plain hard work. Later on, I used 3 repranges throughout the week, and it paid of even more.

[nicoledominique]

Originally Posted by Outdoor Girl

I am wondering which approach female lifters tend to take working out. For those who compete and/or have achieved incredible results, which approach you have used?

Those who compete and have great muscle development usually train on a split training program. Working out each muscle group once (or if you're more advanced - twice) per week.

You are right that rest is an important factor in muscle repair and growth, but in order to get that growth you need to make sure you're lifting heavy (6-10 rep range) and really exhausting each particular muscle on it's training day.

Full body workouts have their place, but they're usually used when the main goal is fat loss (rather than muscle growth).

[Twerp]

Originally Posted by nicoledominique

Those who compete and have great muscle development usually train on a split training program. Working out each muscle group once (or if you're more advanced - twice) per week.

Full body workouts have their place, but they're usually used when the main goal is fat loss (rather than muscle growth).

A lot of people who compete have other "things" assisting with muscular development. Not everyone, but the majority certainly.

Some people get significantly better muscle growth using full body workouts. It's all a matter of preference really. Some people say splits are better, others will say that splits are outdated and best used with pharmaceutical assistance. Different people get results from different things, but full body workouts can definitely be used for hypertrophy.

[nicoledominique]

Originally Posted by Twerp

A lot of people who compete have other things assisting with muscular development. Some people get significantly better muscle growth using full body workouts. It's all a matter of preference really. Some people say splits are better, others will say that splits are outdated and best used when there are other pharmaceutical assistance.

She asked, I answered. Nothing in her post was asking about steroids, supplementation, or the like.

[Twerp]

She asked about people that compete and then you referenced people who compete, and I wanted to point out that a lot of the time there is assistance. So when you talk about the programs they're doing, it may not be entirely relevant to someone just naturally trying to grow/lose fat.

Originally Posted by nicoledominique

She asked, I answered. Nothing in her post was asking about steroids, supplementation, or the like.

[nicoledominique]

Originally Posted by Twerp

She asked about people that compete and then you referenced people who compete, and I wanted to point out that a lot of the time there is assistance. So when you talk about the programs they're doing, it may not be entirely relevant to someone just naturally trying to grow/lose fat.

What are you even trying to argue about? I have always used split training with great results and so have plenty of others on this board.

I didn't say full body workouts were bad, I said they have their place, so please stop trying to argue just for the sake of arguing. It's Friday - lighten up.

[Twerp]

Originally Posted by nicoledominique

Full body workouts have their place, but they're usually used when the main goal is fat loss (rather than muscle growth).

I'm arguing because of this.....

[darkangel]

The point strikes me as valid although a bit of a tangent. I wonder if many of us who aren't at competition level and are all natural aren't comparing ourselves to the pros and competitors and wondering why we aren't having the same success when there are other factors involved.

[heidismommy]

I will say for a fact that I've seen the most progress from having a split routine rather than a full body one. I stuck with full body for a little over a year, but really noticed rapid progress once I split up my workouts. Most pronounced was the change in back and delts. I'm not sure if the big changes were the result of just switching up my routine or whether it was the result of allowing my muscles to get the rest they need for growth. I do think that focusing on one or two muscle groups per workout has been very beneficial for me. I'm only supplementing with whey protein, nothing else (not even creatine). I'm not at competition level, but I have seen fantastic progress with my split routine.