When it comes to muscle growth, choosing the right workout strategy is crucial. Among the most popular approaches are split training and full-body workouts. While both have been shown to promote muscle hypertrophy, the key question remains: which one is more effective? This article will break down the science behind both methods, highlighting their pros and cons to help you decide which is best for your goals.
Understanding the Basics: Split Training and Full-Body Workouts
Before diving into which method is superior for muscle growth, it’s essential to understand what each type of training entails.
What is Split Training?
Split training, or “bro-split,” involves dividing your workouts by muscle group. Each session focuses on a specific area of the body, such as chest, back, arms, legs, or shoulders. For example, a typical week might look like this:
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
This method allows for more volume and intensity per muscle group in a single session, with longer recovery periods between training sessions for each muscle.
What is Full-Body Training?
Full-body workouts target all major muscle groups in a single session. These routines tend to include compound movements such as squats, deadlifts, bench presses, and rows that engage multiple muscles at once. A typical schedule for full-body training might involve working out three times a week, with each session including exercises that work the entire body.
Both methods have merit, but which one is superior for muscle hypertrophy?
Muscle Hypertrophy: The Science Behind Muscle Growth
Muscle hypertrophy refers to the enlargement of muscle fibres as a result of resistance training. To optimise hypertrophy, three main factors must be considered: mechanical tension, metabolic stress, and muscle damage.
Mechanical Tension
Mechanical tension refers to the force generated by muscles during exercise. Split training can provide more mechanical tension per muscle group during each workout due to the higher volume of sets and exercises per muscle. Full-body workouts also generate significant mechanical tension, but the volume per muscle group may be lower due to the broader focus across muscle groups in a single session.
Metabolic Stress
Metabolic stress occurs when muscles are subjected to anaerobic exercise, which results in the build-up of metabolites like lactate and hydrogen ions. Studies have shown that this stress can contribute to muscle growth by stimulating the release of anabolic hormones such as growth hormone and IGF-1 (Schoenfeld, 2010). Both split and full-body workouts can induce high levels of metabolic stress, but split training allows for more specific targeting of individual muscles, potentially leading to greater stress on specific muscle groups.
Muscle Damage
Muscle damage occurs when muscle fibres are broken down through exercise and then repaired, resulting in growth. Split training often leads to more muscle damage per session due to the increased focus on specific muscle groups. However, research has shown that muscle damage isn’t always proportional to growth, and excessive damage can even hinder recovery (Damas et al., 2016).
Frequency of Training: A Key Variable
One of the most significant differences between split and full-body workouts is the frequency with which you can train each muscle group.
Split Training Frequency
With split training, each muscle group is typically trained once or twice per week, with a high volume of sets and reps during each session. The extended recovery period between sessions allows muscles to repair and grow before being trained again. However, research suggests that a higher frequency of stimulation may be beneficial for muscle growth. A study by Schoenfeld et al. (2016) found that training a muscle group twice per week resulted in greater hypertrophy than training it once per week. This suggests that while split training allows for high volume, it may not be the most effective method for maximising frequency.
Full-Body Workout Frequency
Full-body workouts allow for a higher training frequency, often targeting the same muscle groups multiple times per week. For example, a lifter might hit their chest, legs, and back three times per week in a full-body routine. Research indicates that this higher frequency can lead to greater muscle growth. A meta-analysis by Grgic et al. (2018) found that increasing training frequency led to significantly more muscle growth, particularly when total weekly volume was matched.
Total Volume: Split vs Full-Body Workouts
Total volume refers to the total amount of work performed for each muscle group over time. It’s calculated by multiplying sets, reps, and the weight used during training.
Split Training Volume
Split routines allow for a higher volume per muscle group during each session. For example, if you’re dedicating an entire workout to your chest, you can perform several exercises with multiple sets and reps. This can be advantageous for bodybuilders who aim for maximum hypertrophy in a specific area. However, because you only train each muscle group once or twice a week, the weekly volume might not be as high as you think.
Full-Body Training Volume
Full-body workouts can provide a moderate volume per muscle group in each session, but because each muscle is worked more frequently throughout the week, the total volume per week may be comparable or even higher than split training. For example, if you perform three sets of squats during each of your three full-body sessions, you’ll accumulate nine sets of squats by the end of the week, which might rival or exceed the volume of a split routine.
A study by Wernbom et al. (2007) concluded that total weekly volume is a critical factor in hypertrophy, and it appears that spreading this volume over multiple sessions (as seen in full-body training) can be as effective, if not more so, than concentrating it in a single session.
Recovery: Does One Method Promote Better Rest and Repair?
Recovery is another critical factor in muscle growth. Muscles need time to repair after being broken down during a workout. Overtraining can impede this process and lead to fatigue, injury, or muscle loss.
Split Training and Recovery
Split training allows for longer recovery periods between sessions for each muscle group. This can be beneficial for individuals lifting very heavy loads or performing high volumes, as the extra rest allows for more complete recovery. However, some research suggests that training a muscle once a week may not provide enough stimulation to maximise growth (Schoenfeld et al., 2016).

Full-Body Workouts and Recovery
Full-body workouts, by contrast, target the same muscles more frequently, which may limit recovery time. However, because the volume per muscle group in each session is lower, this can help prevent excessive fatigue or damage. The frequent stimulation of each muscle group also keeps anabolic signals high throughout the week, potentially enhancing growth.
Hormonal Responses to Training
Both training methods can stimulate the release of anabolic hormones like testosterone and growth hormone, which are critical for muscle growth.
Split Training and Hormonal Response
Due to the high volume of work per muscle group, split training can elicit strong hormonal responses. However, the less frequent training of each muscle group means that these responses might not be as consistent throughout the week.
Full-Body Workouts and Hormonal Response
Full-body workouts tend to stimulate a more regular hormonal response due to the frequent engagement of large muscle groups. A study by Ahtiainen et al. (2003) found that full-body workouts lead to significant increases in testosterone and growth hormone compared to split training. The more consistent hormonal environment may lead to better conditions for muscle growth.
Practical Considerations: Time, Experience, and Goals
Aside from the scientific principles, personal factors play a role in choosing between split and full-body workouts.
Time Commitment
Full-body workouts are generally more time-efficient. Since you’re working all major muscle groups in one session, you can often complete your weekly workouts in three to four sessions. Split routines, on the other hand, usually require more days in the gym to hit every muscle group adequately.
Experience Level
Beginners may benefit more from full-body workouts due to the lower frequency and volume needed for progress. Studies suggest that novice lifters can experience significant gains from lower-volume training (Gentil et al., 2017). Conversely, advanced lifters who require more volume to stimulate muscle growth may prefer split routines to focus on specific muscle groups more intensely.
Training Goals
If your goal is overall strength and hypertrophy, full-body workouts may provide a more balanced approach. For individuals with specific aesthetic goals, such as developing lagging muscle groups or preparing for bodybuilding competitions, split routines can offer more focused volume and intensity.
Which Method Works Best for Muscle Growth?
Ultimately, the best training method for muscle growth depends on various factors, including your experience level, goals, and schedule.
- For Beginners: Full-body workouts are often recommended due to their simplicity, efficiency, and effectiveness in building a solid foundation of strength and muscle.
- For Intermediate to Advanced Lifters: Split training can be beneficial for increasing volume and targeting specific muscle groups, but full-body routines can still be highly effective if properly structured.
- For Time Efficiency: Full-body workouts are generally more time-efficient, allowing for significant muscle growth with fewer sessions per week.
- For Volume: Split training allows for higher volume per muscle group in each session, but full-body workouts can achieve comparable weekly volume due to higher frequency.
Both methods can be effective for muscle hypertrophy, and your choice may depend more on personal preference, lifestyle, and specific goals than on the superiority of one over the other.
Conclusion
Both split training and full-body workouts have their strengths and weaknesses when it comes to muscle growth. Split routines allow for more volume and intensity per muscle group, while full-body workouts offer more frequent stimulation and often more balanced development. The key to maximising muscle hypertrophy is to tailor your training to your specific needs, considering factors such as volume, frequency, and recovery.
Table: Key Takeaways
Key Factor | Split Training | Full-Body Workouts |
---|---|---|
Frequency | Typically trains each muscle once or twice weekly | Trains each muscle multiple times per week |
Volume | High volume per muscle group in each session | Moderate volume per session but higher weekly volume |
Recovery | Longer recovery periods for each muscle | More frequent training but lower fatigue per session |
Time Efficiency | Requires more sessions per week | Fewer sessions, often 3-4 times per week |
Hormonal Response | Strong but less frequent anabolic signals | More consistent hormonal response |
Best For | Advanced lifters, bodybuilders | Beginners, people with limited time, balanced growth |
Bibliography
Ahtiainen, J.P., Pakarinen, A., Alen, M., Kraemer, W.J. and Häkkinen, K., 2003. Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. Journal of Strength and Conditioning Research, 17(1), pp.1-10.
Damas, F., Libardi, C.A. and Ugrinowitsch, C., 2016. The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. European Journal of Applied Physiology, 116(11), pp.2333-2343.
Gentil, P., Soares, S.R. and Bottaro, M., 2017. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine, 8(3), p.e37307.
Grgic, J., Lazinica, B., Schoenfeld, B.J., Pedisic, Z. and Krieger, J.W., 2018. The effects of frequency on muscle hypertrophy: A meta-analysis. Sports Medicine, 48(3), pp.799-813.
Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
Schoenfeld, B.J., Ogborn, D. and Krieger, J.W., 2016. Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), pp.1689-1697.
Wernbom, M., Augustsson, J. and Thomeé, R., 2007. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), pp.225-264.
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