FULL BODY VS. SPLIT WORKOUTS FOR STRENGTH TRAINING

Author, Ryan J. Shields

A full-body workout incorporates both upper and lower body exercises into one workout as opposed to a split workout which would be working just one or two specific body parts per session.

Depending on how it is structured, a full-body workout style can be beneficial for beginner, intermediate and even advanced levels while a split-style workout is usually most beneficial for people who are at intermediate an advanced fitness levels.  If someone likes variety, a full body workout may make exercising more interesting by regularly working multiple areas of the body during each session.

For most people doing a moderate or aggressive exercise routine, I recommend a workout schedule performed a minimum of 3 days per week and a maximum of 5 days per week.  It is vital to have days off which will allow for optimal rest and recovery.  Depending on a person’s goals and schedule, most workout sessions last anywhere from 45 minutes to 1.5 hours.

The 3-day per week training schedule is beneficial for many people’s lifestyle and goals.  Working out 4 or 5 days per week is more advanced and is not necessary to achieve great results.  However, for those people who really want to, when combined with the right strategy, it does have the potential to be very beneficial.

As an example 3-day training schedule, a person could workout on Tuesday morning, Thursday morning and Saturday morning.  The process would start over again on the following Tuesday.  Mondays, Wednesdays & Fridays would be another option.

On average, it takes approximately 48 hours for our body and the muscles that were worked to fully recover from an intense workout.  Therefore, by allowing basically 2 days in between workouts, your body and mind will be energized and ready to work out again.  Combined with a proper diet, this strategy will produce excellent results.

Working out consecutive days is fine and will be necessary if training 4 or 5 days per week.  However, I would suggest performing different exercises each day and preferably working only 1 or 2 muscle areas of the body each day for optimal results.  This strategy begins to resemble a traditional split routine.

As long as person is following a proper diet and is somewhat active on non-workout days, then a 3-5 day per week protocol is all you will really need, as far as resistance training goes, in order to make noticeable progress.

Your workouts will be relatively brief but should also be intense. My personal opinion is that if a person feels physically and mentally like they can workout more than 5 days per week, then they are not pushing themselves hard enough in the workouts that they are already doing. Feel free to decide what works best for your schedule, goals and preferences.


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