{"id":15248,"date":"2023-03-03T18:00:31","date_gmt":"2023-03-03T18:00:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15248"},"modified":"2023-03-03T18:00:42","modified_gmt":"2023-03-03T18:00:42","slug":"what-is-split-training-and-is-it-better-than-full-body-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/what-is-split-training-and-is-it-better-than-full-body-training\/","title":{"rendered":"What Is Split Training (and Is It Better Than Full-Body Training?)"},"content":{"rendered":"\n

If you\u2019ve ever been in the gym and watched someone Instagram themselves on the squat rack, they\u2019re most likely using #legday. And while you might roll your eyes (especially if they\u2019re hogging the rack<\/em>), this type of training\u2014mega-popular in body-building\u2014has a name: split training.<\/p>\n\n\n\n

No, we\u2019re not talking about the work you have to do to achieve a Simone Biles-style split. \u201cSplit training<\/strong>\u00a0is a strength training methodology that harkens back to Arnold Schwarzenegger\u2019s hay day,\u201d says Grayson Wickham, DPT, CSCS, and founder of\u00a0Movement Vault<\/strong>. \u201cIt\u2019s when your workouts throughout the week are broken up by muscle groups or body part.\u201d<\/p>\n\n\n\n

The purported benefits of honing in on individual muscle groups include anything from\u00a0increased muscle mass<\/a>\u00a0<\/strong>to\u00a0amped-up calorie burn<\/strong><\/a>. But what\u2019s so special about this type of training? And is it better than full-body training? We asked the experts to find out.<\/p>\n\n\n\n

How does split training work?<\/h3>\n\n\n\n
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Split body training looks at your workout from a weeklong or month-long viewpoint. Each day of exercise is usually broken up into a \u201cprimary focus\u201d (like legs, back, shoulders, chest) and \u201csecondary focus\u201d (like abs, triceps, and biceps).<\/p>\n\n\n\n

\u201cTo maximize training, you need to systematically break up what areas of the body you want to focus on each day to avoid over-training or injury,\u201d Wickham says. If you don\u2019t give your muscles enough of a break (about 48<\/a> to 72 hours<\/a> to repair and grow back stronger), you aren\u2019t giving them enough time to properly recover. \u201cSplit training\u2014when done right\u2014does just that,\u201d Wickham says.<\/p>\n\n\n\n

Should you be doing this?<\/h3>\n\n\n\n

Asphalt Green<\/a> master trainer Art Koharian, CSCS, says it\u2019s best for athletes who have time to work out five to six times a week because it takes time to execute and plan. \u201cI wouldn\u2019t recommend it for beginners or even intermediate or recreational exercisers because they will simply not be able to put in the work to reap the benefits of split body training,\u201d Koharian says.<\/p>\n\n\n\n

If you categorize yourself as an \u201cavid exerciser,\u201d \u201cathlete,\u201d or \u201cbodybuilder,\u201d this type of training program might be for you. Regardless of whether you\u2019re a gym newbie or a longtime lifter, a certified trainer can help you create a program with your needs and goals in mind.<\/p>\n\n\n\n

Uh, so what would that actually look like?<\/h3>\n\n\n\n

Tone House<\/a> training manager Zack Daley, CPT, shares his split training schedule with us below:<\/p>\n\n\n\n

Day 1: Chest and Triceps <\/strong>Examples:chest press, incline chest press, chest flies, triceps extensions, triceps pull-downs.<\/p>\n\n\n\n

Day 2: Back and Biceps<\/strong> Examples: pull-ups, rows, bent-over rows, rear delt flies, biceps curls.<\/p>\n\n\n\n

Day 3: Legs and Abs<\/strong> Examples: squats, lunges, deadlifts, hanging leg raises, cable crunches.<\/p>\n\n\n\n

Day 4: Shoulders and Triceps<\/strong> Examples: Shoulder press, lateral and front delt raises, skull crushers.<\/p>\n\n\n\n

Day 5: Biceps and Triceps<\/strong> Examples: biceps curls, hammer curls, triceps dips, triceps kickbacks.<\/p>\n\n\n\n

As you can see, Daley\u2019s program prioritizes upper body, but depending on your goals, yours might prioritize legs. That\u2019s why\u2014beginner or advanced\u2014 if you\u2019re going to train this way, your program should be in alignment with your fitness goals, says Katherine (KG) Gundling, CF-L1 trainer at\u00a0\u202aICE NYC<\/a>.\u202c \u201cSplit training requires a lot of smart planning and programming by an expert.<\/p>\n\n\n\n

Can\u2019t we just do it all?<\/h3>\n\n\n\n

\u201cFull-body training is when you train the whole body\u2014legs, arm, chest, core\u2014at some point during the same workout,\u201d Koharian says. Usually, boot camps and HIIT classes are full-body. If you taste-test all of the gym-machines during your workout, that\u2019s also<\/em> considered full-body. There is no single, universally agreed upon full-body workout, which is great for people seeking variety and customization in their routines.<\/p>\n\n\n\n

Founding\u00a0Mirror\u00a0trainer Gerren Liles, CPT, likes to think of full-body training as \u201cfunctional training.\u201d That\u2019s because most full-body routines incorporate a strength, endurance, mobility, and agility component, which work together to create a well-rounded athlete. \u201cFull-body training is more transferable to real-life experiences than split training for most people,\u201d Liles says.<\/p>\n\n\n\n

The catch? If you\u2019re able to actually walk (as opposed to, ya know, crawl<\/em>) into the gym for a full-body workout seven days a week (or even five or six days), you\u2019re likely doing it wrong.<\/p>\n\n\n\n

\u201cFull-body training hits on all the muscles in your body and adequately stresses and works them to promote cardio-gains and muscle growth,\u201d Koharian says. Translation: If you do a full-body workout two days in a row, you\u2019re probably working out the exact same muscle groups as the day before. And the blunt truth is, you\u2019re not recovering properly.<\/p>\n\n\n\n

So what\u2019s better? It\u2019s a debate that\u2019s been going on for years.<\/h3>\n\n\n\n

While there are some people who will defend one side over the other with an almost-feverish devotion, most trainers recognize that both training styles can be part of a well-rounded, healthy workout routine.<\/p>\n\n\n\n

That\u2019s why the real question isn\u2019t which is better overall, but which works best for you right now<\/em> given your time, goals, and current fitness level. The following four guidelines can help you decide which training method is better for you:<\/p>\n\n\n\n

If You\u2019re New to Exercising: Full-Body<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

\u201cTypically a full-body is routine the best way to start to develop overall balance, body awareness, and fitness, while split training is a way to build on that foundation,\u201d Gundling says.<\/p>\n\n\n\n

For #Gains: Split<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

\u201cIf your goal is to gain muscle, choose split training. It is an effective way to target and shape muscles to build a specific physique,\u201d Liles says. However, if your goal is simply to improve your overall health markers or you\u2019re just transitioning to strength-training work, full-body train instead.<\/p>\n\n\n\n

If You\u2019re Short on Time: Full-Body<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

If you don\u2019t have a ton of time, full-body wins. \u201cSplit training is a great option for anyone who\u00a0knows<\/em>\u00a0they can consistently work out for a decent bit of time five days a week. If you can only work out two or three days a week or are limited by time, full-body is a better use of your time,\u201d says certified professional athlete strength and conditioning coach. All you have to do is commit to a quick HIIT workout , without worrying about reps or rest between sets.<\/p>\n\n\n\n

If You\u2019re Injured: Split<\/h3>\n\n\n\n
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Yes, you could work around an injury in a full-body class with the help of an instructor, but it may take a little finagling. If you\u2019re coming back from injury or have what Sumner calls a \u201clagging body part,\u201d split train. \u201cA split training program can help you train around an injury or train one particularly weak muscle group,\u201d he says.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019ve ever been in the gym and watched someone Instagram themselves on the squat rack, they\u2019re most likely using 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