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What's the Better Training Method? Split Training vs Half/Full Body Workouts

Updated on July 31, 2015

Which Training Method Works Best?

Different Training Methods

The average person really does not understand that there is a science behind building and developing the body. The human body is extremely complex and has so many different daily processes it would take me all day just to begin to even list them. What makes it even more difficult is that every single person on the planet body is different. Even though you get half of your genes from each parent, your parents and even your siblings are still very different from you. If you are a twin, your bodies will still differ from each other. What works for some people may or may not necessarily work for you in the same manner. That guy in the gym with the huge arms you admire every time you see him could just be genetically blessed and might not have to work as hard six days a week the way that you do. The supplements he takes may not have the same desired effect that you are looking for. So you always have to keep that in mind when discussing the different kinds of training/fitness techniques. You will have to learn your own body, keeping track and paying attention to the way it responds/reacts to the different types of stimulus/training/fitness routines you put it through in order to determine which one is best for you.

Split Training Method

Split Training

For those of you who are into body building/fitness competitions and are attempting to turn into a mass monster will have train much heavier, with a lot more intensity, more frequently and will more than likely not see any of the benefits of half body or full body workouts as the average person that goes to the gym will. The heavier weights and fewer reps will assist in developing bigger muscles more effectively. Bodybuilders will use the half or full body workouts in the beginning for compound movements, muscle balance, and the fact that the lower training volume will prevent them from over training. Once an advanced level of muscularity and definition is acquired, it's more advantageous to a body builders/fitness pros training method to change to the split training format. But for the gym rats or regular fitness people just trying to get to their fitness goal or stay in shape, there can be multiple advantages to this kind of training regiment.

Example oF a Split Training Routine

What kind of training do you do?

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Full Body Workout

Full/Half Body Training

First off, when your working several different body parts in one workout session, this will use and produce more energy per workout session. Your metabolic rate will be elevated for a lot longer after your workout and glycogen levels will be exhausted a lot quicker. Your body will release more hormones (more testosterone production for the older guys) to repair and rebuild the muscle. Moving through the workout quickly and covering a larger amount of physical mass during each session equals rapid changes in body composition, which will alleviate the need to do cardiovascular training to control and burn more fat. Full body training will also burn more calories, as you are using fewer body parts, a lesser weight load and longer rest periods may be required in between sets.This type of training will also allow you to work each body part more frequently, stimulating the body to grow a lot faster. With split training you will be able to work each body part maybe twice a week at the most. With a half or full body routine you can hit each muscle group at least 4 times a week which will enable you to eat more because of the increased metabolic rate.

Full Body Routine

Half body training

Verdict of training methods

Going from one body part to the next and so on allows you time for recuperation in between sets, which equals bigger work loads. Half and full body workouts actually stimulate more growth hormone release than split training (training one specific or two body parts at a time). Your body will take in more nutrients and anabolism (conversion of molecules to simpler ones). Regardless of what your fitness goals may be, you can not keep doing the same type of workout or training all the time. There always has to be change. There's an old saying which happens to be a motto I live by, "you keep doing what you have always done, you will get what you've always got". Meaning any type of training technique used for too long/extended period of time will result in your body becoming acclimated to it and impeding your growth/progression potential. Stimulating a larger amount of muscle mass during a workout will raise your concentrations of anabolic hormones (hormones in the body that stimulate growth/development of muscle tissue) for faster progress.

Even for the serious body builders/athletes this type of training is often good for a change of pace to switch off with for a couple of weeks. Your joints will probably thank you for relief from all the heavyweight, intense training you have been putting on them with the consistent day to day heavy lifting. There is only one way to know whether this type of training will work for you and that's to try it out for several of weeks and record/see how your body feels/responds to it. If your friend has tried it and did not get results does not mean that you wont. Don't play follow the leader, you be the leader.


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    • Alphadogg16 profile imageAUTHOR

      Kevin W 

      6 years ago from Texas

      Dwelburn, As Ive gotten older and depending on the amount of weight used, it does take me a little longer to recover from split training as well. I actually change it up and do all three, split, half and full.

    • dwelburn profile image


      6 years ago from Birmingham, UK

      Split routines really don't work for me. I just can't recover from higher volume and multiple exercises per body part. I do much better on full body or half body workouts. Though I know split routines have their role to play for advanced trainees.

    • Debby Bruck profile image

      Debby Bruck 

      7 years ago

      Hello Kevin - Nice to meet you. There were a few excellent tips in this Hubpage. You conclusion holds true about all of life. We must change in order to grow and develop our whole self. Blessings, Debby


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