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  1. #1
    Registered User willmurphy16's Avatar
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    Full body workout vs. Split workouts

    Im a freshman in high school and ive been training for about 6 months. Ive been doing split workouts but someone recently told me that i would see more gains if i started to do full body workouts. Will I?
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  2. #2
    Registered User trexmoad123's Avatar
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    Yes. Frequency > volume.

    Before this thread gets out of hand, I'll just leave this here:

    Originally Posted by spiderman997 View Post
    http://www.begin2dig.com/2010/04/hyp...day-1-and.html

    ^ Comparison of the response curve to training volume. Hypertrophic response drops off steeply after 4-6 sets.

    http://www.ncbi.nlm.nih.gov/pubmed/16287373

    ^ Meta study analyzing the best training frequencies for natural lifters from beginners to advanced lifters

    http://forum.body-fitness.nl/The-inf...hym500296.aspx

    ^ Another meta

    http://www.ncbi.nlm.nih.gov/pubmed/8563679

    ^ Hypertrophic response in reaction to training drops off in 36 hours in natural lifters

    http://www.myosynthesis.com/dispel-dogma-find-gems

    ^ Matthew Perryman weighs in on adaptations to high frequency training routines, including Bulgarian style daily training

    http://www.bodyrecomposition.com/mus...ass-gains.html

    ^ Lyle McDonald weighs in on optimal training frequency for muscle gain in naturals
    Edit: I just want to say that splits can work too, but you have to make them work so they hit each muscle 2-3 times a week. Upper / lowers, and push / pulls are a good example.
    Last edited by trexmoad123; 04-20-2012 at 01:56 PM.
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  3. #3
    Registered User Hellas7able's Avatar
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    Originally Posted by trexmoad123 View Post
    Yes. Frequency > volume.

    Before this thread gets out of hand, I'll just leave this here:
    I never understood full body workouts, how the hell can you workout your whole body in just one hour in the gym? Except if you are reffering to core muscles, like pecs,quads and latts...
    “The greater the difficulty, the more the glory in surmounting it.”
    Epicurus quotes (Greek philosopher, BC 341-270)
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  4. #4
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    Originally Posted by Hellas7able View Post
    I never understood full body workouts, how the hell can you workout your whole body in just one hour in the gym? Except if you are reffering to core muscles, like pecs,quads and latts...
    its simple you just hit the compound exercises.

    squat, bench, deadlift, row, press etc.

    you don't have to use mega volume as the study that is quoted says you only need a few sets to stimulate hypertrophy
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  5. #5
    Registered User trexmoad123's Avatar
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    Originally Posted by Hellas7able View Post
    I never understood full body workouts, how the hell can you workout your whole body in just one hour in the gym? Except if you are reffering to core muscles, like pecs,quads and latts...
    You have to reduce a ton of volume, and have one exercise per muscle group.

    A typical full body workout would look something like:

    Squats
    Bench Press
    Barbell Row
    Military Press
    Stiff Legged Dead lift
    Chin ups
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  6. #6
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    That’s right, because split workout makes you flexible but if want to gain big muscles then you have to do full body work out.
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  7. #7
    Registered User odangdude's Avatar
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    also, when you're doing 2-3 different compound exercises in 1 session, it kicks the hell out of you.
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  8. #8
    They tell me I am king avodo's Avatar
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    Originally Posted by odangdude View Post
    also, when you're doing 2-3 different compound exercises in 1 session, it kicks the hell out of you.
    Only if you haven't adapted. 3 heavy compound exercises a day is a piece of piss.
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  9. #9
    Registered User KiddMatt's Avatar
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    For the past 9-11 months I've done full body routines and had little gains! (been training for around a year) I've gone onto a split, 5 sessions a week and I'm feeling it more I must say, being able to lift heavier and focus on certain muscles more is helping, plus there's more of a mental satisfaction from knowing that you've hit your arms, chest etc as hard as you could!
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  10. #10
    Registered User HiuXen's Avatar
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    Originally Posted by KiddMatt View Post
    For the past 9-11 months I've done full body routines and had little gains! (been training for around a year) I've gone onto a split, 5 sessions a week and I'm feeling it more I must say, being able to lift heavier and focus on certain muscles more is helping, plus there's more of a mental satisfaction from knowing that you've hit your arms, chest etc as hard as you could!

    This. I wish people would stop preaching full body workouts like it is the only way to train. I'd suggest every newbie to try SS for 3 months, see their results and if they're happy; continue, if not, change to a 5 day split. Every body responds differently to volume and frequency. Personally for me, a 5 day split has given me maximum results in terms of hypertrophy.
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  11. #11
    Registered User MrB1g's Avatar
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    Originally Posted by HiuXen View Post
    This. I wish people would stop preaching full body workouts like it is the only way to train. I'd suggest every newbie to try SS for 3 months, see their results and if they're happy; continue, if not, change to a 5 day split. Every body responds differently to volume and frequency. Personally for me, a 5 day split has given me maximum results in terms of hypertrophy.
    Full body workouts aren't the only way to train - but more frequent training is simply better.

    A 5 day split is (again) simply crap.


    Mate you're not at the point where you can talk about what has given you the 'maximum results in terms of hypertrophy.'
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  12. #12
    Registered User gingersgym's Avatar
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    I feel personally 8 per body part sets to be spot on for growth...

    which puts me on upper/lower splits as apposed to full body
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  13. #13
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    I myself have never really done a full body workout, but I am planning on doing so in the next few months to see what it's like. I know a few guys from my college who do full body workouts and they don't seem to make big gains in all fairness.

    I much prefer doing more exercises and getting more flexability than doing compound movements 3 days a week
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    Originally Posted by algraham1993 View Post
    I myself have never really done a full body workout, but I am planning on doing so in the next few months to see what it's like. I know a few guys from my college who do full body workouts and they don't seem to make big gains in all fairness.

    I much prefer doing more exercises and getting more flexability than doing compound movements 3 days a week
    What do you mean by this?
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  15. #15
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    Originally Posted by HiuXen View Post
    Every body responds differently to volume and frequency. Personally for me, a 5 day split has given me maximum results in terms of hypertrophy.
    Everyone is pretty much the same on a physiological level. You think a 5 day split gives you bigger gains because you 'feel' like you grow more after hammering a muscle with 20 sets. Either that or you put little to no effort into high frequency training.
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  16. #16
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    best way to close that thread - try full body, try splits, choose what you like better
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    Originally Posted by Adir544 View Post
    best way to close that thread - try full body, try splits, choose what you like better
    The problem with that is people pretty much unanimously feel like a split is a better way to train, even though it's not. It's a logical fallacy where you don't understand diminishing returns, so you feel like are getting more by destroying the muscle.
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  18. #18
    Strong just got Stronger 7399martyn's Avatar
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    Originally Posted by Adir544 View Post
    best way to close that thread - try full body, try splits, choose what you like better
    no.
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  19. #19
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    This was my full body. All 3x 12,10,8

    Squat
    Bench
    Seated Row
    Weighted Dips
    Lat Pulldown
    Pec Dec
    Military Press
    Bicep Curl
    If I helped, shoot me a rep.

    When you are born, your a small and weak. When you are old, you are small and weak. How you look in between is up to you.
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    Originally Posted by MrB1g View Post
    What do you mean by this?
    I mean I've never done a full body workout routine for a couple of months, but I know of people who have and don't see good results.
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    At the end of the day its the diet that determines your results.

    However a higher frequency routine with a good diet will always give better results than a split with a good diet
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    Originally Posted by algraham1993 View Post
    I mean I've never done a full body workout routine for a couple of months, but I know of people who have and don't see good results.
    Then there's probably something wrong with their diet.

    Higher frequency routines are better than High volume / Low frequency routines. You can't really argue against that.
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    thats good form gtslmfao's Avatar
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    I was a huge believer in splits (at one point i was doing everything once every 8 days) and wondered why after months of training I had a 155x5 squat.

    You don't have to do full body or splits. Just hit everything 2-3x a week however your heart desires
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    Originally Posted by trexmoad123 View Post
    Then there's probably something wrong with their diet.

    Higher frequency routines are better than High volume / Low frequency routines. You can't really argue against that.
    please elaborate
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    Originally Posted by algraham1993 View Post
    please elaborate
    Basically when you work out you stimulate a higher rate of protein synthesis in the muscles trained.

    The elevation of protein synthesis only lasts for around 36 hours. Muscles will be recovered in around the same amount of time. It then makes sense to train again after 3 days seeing as you are recovered and so you can elevate protein synthesis levels. The higher the rate of protein synthesis the greater the amount of growth

    you also only need around 6-8 sets per muscle to stimulate optimum hypertrophy.

    Hence why frequency>volume
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    Full body workouts always seem like far too many exercizes in one session to me.

    I do:

    squats
    bench press
    bicep curls
    deadlifts
    bent over rows
    shoulder press
    dips
    calf raises
    pushups to failure at the end (just to compliment the bench press and make sure i work my chest as hard as possible)

    I do 3-4 sets of each exercise for 8-10 reps. If i did a full body exercise my workout time would be well over an hour. Wouldnt it be better to just split my workout into 2 days such as:

    day1: workout A
    day2: rest
    day3: workout B
    say 4: rest

    repeat


    Opinions?
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    Originally Posted by dekske View Post
    Full body workouts always seem like far too many exercizes in one session to me.

    I do:

    squats
    bench press
    bicep curls
    deadlifts
    bent over rows
    shoulder press
    dips
    calf raises
    pushups to failure at the end (just to compliment the bench press and make sure i work my chest as hard as possible)

    I do 3-4 sets of each exercise for 8-10 reps. If i did a full body exercise my workout time would be well over an hour. Wouldnt it be better to just split my workout into 2 days such as:

    day1: workout A
    day2: rest
    day3: workout B
    say 4: rest

    repeat


    Opinions?
    I'd drop the push ups and bicep curls
    then i would alternate dips and calf raises each workout.

    Generally on full body you use lower rep ranges about 5-8. Do it every other day and your all good
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    great way to start a **** storm, post this topic.
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    Originally Posted by spiderman997 View Post
    The problem with that is people pretty much unanimously feel like a split is a better way to train, even though it's not. It's a logical fallacy where you don't understand diminishing returns, so you feel like are getting more by destroying the muscle.
    aren't there a lot of reported benefits of high volume training if you can handle the recovery without issues?
    "on the bech press i usually start off with 205 doing it 5 times then once i ad my usual extra 5 pounds on i can barely do it twice. How can i increase my chest cardio? so i can rep heavy weight easier" -dc1992hp

    come by and check out my log. I'm racing to a 275x5 bench and 185x3 strict press with comps.
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    Originally Posted by racketteer View Post
    aren't there a lot of reported benefits of high volume training if you can handle the recovery without issues?
    Uhhh... joint integrity / Wolff's law maybe?
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