Announcement

Collapse
No announcement yet.

Full body vs split

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Full body vs split

    Is there an advantage to training full body over an upper/lower split? I traditionally have done 3 full body sessions a week (LP,TM,HLM) but lately have had more success splitting it up and doing squats and pulls together 2x/week and doing a bench/press session separate for another 2x/week. I find it's easier from a psychological standpoint knowing I only have to do two movements that day instead of three.

    But I notice all your templated are full body, so am I doing myself wrong by adding an extra day and splitting it up ?

  • #2
    Like most of the answers to programming questions- it depends. Here's a brief pro/con list:

    Full Body
    Pros:
    More training frequency given same number of days training per week
    Hit more muscle groups more often
    More sport specific for barbell sports

    Cons:
    May take more time
    May induce more training stress (which can also be good)
    Less able to focus on one lift at a time, possibly

    Split
    Pros:
    Can focus on one lift at a time
    Less training stress potentially (can also be bad)
    Usually shorter sessions

    Cons:
    Volume and frequency are limited
    Less frequent training of muscle groups compromises hypertrophy
    Less specific for barbell sports

    If the volume/fq/average intensity is the same over the week, but you're just splitting a day up into squats and pulls- that's probably fine, though I'd be curious what you mean by "more success". More weight on the bar during a training session isn't always better.

    If, for instance, you normally do pulls after squats then you'd always be doing pulls in a fatigued state, which may result in more stress than doing pulls fresh- even if they're heavier.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Periā„¢ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

    Comment

    Working...
    X