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Full-Body Vs Body Part Split Workouts For Building Muscle
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what's more effective for building muscle body parts splits or full body workouts watch this our next caller is justin from colorado justin what's happening hey sal how's it going good good great hey guys i just want to first start off by saying like everyone does thank you so much for everything you all do i know i kind of wrote a little bit in my question but i've been listening to you guys for the last nine months haven't missed pretty much an episode um and y'all are a huge inspiration in getting me to the point where now i'm personal training myself so thank you for that cool awesome um my question today has to revolve around training and training splits um specifically a couple different questions so i'm looking to get into physique competition uh being a men's physique competitor doing a natural competition within the next probably 12 to 18 months i want to give myself a good kind of training base to go off of as well as i'm looking at potentially in the future after that i'm taking on some competi com competition clients as well um so i'm looking at uh what trading splits are for those and i'm seeing with a lot of you know the top level guys you see a lot of kind of bro splits push full legs upper lower but i don't see a lot of full body splits or full body workouts which is what you guys i know uh kind of push the most so i was wondering what your opinions were um as far as training you know natural and enhanced clients with um full body splits versus going into something like more of a push-pull legs um yeah and what what you guys had thought about that moving into um into training actual competition clients sorry i know i said that a few times i love this so this is uh i'm gonna give a little little story here because this is kind of what led to the creation of maps anabolic when you look at the the evolution of of muscle building type programs what you see before the widespread introduction of performance-enhancing drugs like testosterone or actually the first anabolic steroid really used was dianaball um everybody did a full body workout everybody trained the whole body three days a week as anabolic steroids became a bigger player in bodybuilding and physique enhancement you started to see athletes switch more to splits so the question is why would it what is it about the splits that the enhanced athletes liked versus the full body which natural athletes uh you know liked even more well there's a couple differences one when you're anabolically enhanced you have a very very enhanced uh recovery ability which means you could train with a lot more volume and a lot more intensity if you're doing a tremendous amount of volume a full body workout can just get too long right so if i'm if i'm doing 15 sets per body part and i'm training my whole body on a monday man i'm gonna be working out for three hours it's just it's just a very very long workout so that's one so they split it up so they could do a lot of volume without spending so much time in the gym at any you know given moment so that's one thing the second thing is that when you work out with weights you send a muscle building signal we can actually measure this with something called muscle protein synthesis and we see that it spikes about 24 hours post workout and then it starts to dip at about 48 to 72 hours very rapidly in which case it gets back down to baseline so you work out on monday by the time wednesday comes around that muscle building signal really starts to drop off and disappear now this doesn't necessarily happen to an enhanced athlete because they're taking a hormonal chemical muscle building signal like if you give a man testosterone high doses of testosterone and don't even have them work out he'll build muscle just from the hormonal signal in fact there was a study that compared natural lifters to men who didn't even lift weights and just took testosterone at high doses and the men who didn't lift and took testosterone built a little bit more muscle than the guys who lifted who were natural so when you have a loud hormone muscle building signal you don't have to necessarily go back and send another muscle building signal as quickly as you do when you're natural so natural people natural athletes tend to build more muscle better with more frequency of training hitting the whole body three days a week enhanced athletes can get away with one or two days a week of hitting uh the entire body and of course natural athletes can't handle the amount of the amount of intensity and volume that enhanced athletes can handle now that being said i'll make this argument as well i'll argue that enhanced athletes will also build more muscle train the whole body three days a week now this doesn't necessarily mean that they train the whole body monday wednesday and friday they could still do a split but they'll probably get better gains if they made sure to hit every body part three days a week okay now there are studies that compare this and the studies do show that more frequency tends to it trends towards more muscle and more strength now the studies will show two days a week or two times a week for per body part is seems to be the best for hypertrophy but if you actually look at those studies what you find is that the three day a week or three times a week although the hypertrophy isn't necessarily better you see strength trend a little bit better and my argument is the skill aspect of resistance training if i can do you know if i'm doing 30 sets of squats and i'm doing it two days a week so 15 sets twice a week versus 10 sets three days a week the total volume is the same but i'm practicing squats three times during that week and i'm practicing the skill of squats and and that is a very important component to success with resistance strength so when we're talking to most people most people we tell them full body workouts are best now we do have advanced bodybuilder style routines like maps split where you're doing more of a split type routine um or even if you go extreme like maps ped which is a split a double split type routine but yeah for most people especially natural hit the whole body three days a week and you'll get the best results i mean everything we know about the cns is about frequency and about like teaching your body these movements you get better at them so from overall from a quality perspective and in terms of performance and i know you know within the bodybuilder world or aesthetic world you know this is sort of one of those things that doesn't seem to be considered enough um but the more effective you are in the gym uh in terms of building strength it actually promotes more muscle and to be able to disperse more of that volume throughout the week so you can really focus in on some of these major lifts and have that kind of um you know focus and attention specifically on the ones that that move the needle the most uh you know for me it just it's an advantage that you have versus doing legs all in one day and like having poor quality towards the end of your workout justin i'm sure you've if you've been listening to the show long enough you've probably heard me say my goal is always to do as little as possible to elicit the most amount of change one of the biggest mistakes i see people that are interested in getting into competitive bodybuilding men's physique bikini any of those is they look to the athletes that are doing that or already been doing that for years and they look at how they train and then they go right into that and i just think that's a terrible strategy um well getting ready for competing i spent about a year training before i actually started prepping for the show so and a lot of that was building my physique building my metabolism slowly scaling volume and what it looked like was maps anabolic maps performance maps aesthetic map split and then maps ped it's like that's a year and a quarter year and a half of training right there in itself and the idea was that there's why would i jump all the way to ped just because my body can tolerate it or handle it i'm not going to get the most results that way i'm going to get the most results by doing as little as possible to elicit the most amount of change and slowly building volume over time so my generic answer without knowing a ton of information about you would be that's how i would build my routine it would be running a program like anabolic right now and i'm going to try and max out all the benefits from you know a program that's only a three day a week type of training routine and then i'm going to slowly scale that up and that's how we kind of wrote the programs i believe too i don't know if i'm sure maybe doug can look this up or maybe sally remember you remember when you wrote down um all the different pathways you would recommend based off of your goals did you do like a aesthetic bodybuilding one do you remember i don't remember yeah i mean it would be what i just said yeah but i you know sal put together this on the the mind pump media ig uh for choking a couple years ago i think for people when they ask questions like hey this is my specific goal how would you follow your programs and i know we have a bunch of them in there i believe we did one for that if not it's what i just said that's what you would follow is that type of yeah you know justin it's interesting because of all of the uh strength training or resistance training based sports the only one that sometimes goes in this direction of each body part once a week is bodybuilding you look at powerlifting olympic lifting kettlebell track any other strength sport it's about frequency now you ask yourself why because they're much more focused on skill than hypertrophy so what does this mean for you who wants to be a bodybuilder well borrow from them i think it's it's dumb to ignore that and really this trend of training less frequency uh of body parts didn't really happen until the 90s even in the 80s and 70s they were doing body parts splits and they were hitting the whole body two or three days a week they were just doing so much volume it didn't make sense to do the whole body in one day they were in there six days a week you know i uh which is what ped looks like yeah pd was written that way it's our highest volume program and we split it up like that it is and again uh you know being enhanced with hormones allows your body to react respond and adapt differently than when you're natural when you're natural you over train your testosterone goes in the floor when you're enhanced you over train your testosterone's still high right you've got a muscle building signal that's on all the time when you're natural it's on or off and the goal is to keep it on more than off in order to build muscle so those are the big things to consider so if you're natural i'd go full body three days a week uh maths anabolic style i think would probably uh be best okay shoot that out oh sorry um one other um small thing for you because i know you always say that kind of like whatever you're not doing now is usually going to be what's best for you moving forward does that include with doing uh or differing up like your body part splits versus a full body wood going into like i've been uh running anabolic for the last three months i just finished phase three a couple weeks ago so what turning into something more like a push full legs or like a mass aesthetic work no no no map's aesthetic will be just fine um okay so uh we'll send maps aesthetic to you since you have maps anabolic there's a lot of variables you can modify before you modify the split okay okay so there's a lot of things we can look at before we go into you know a push pull split or uh you know even bigger split and i i mean look splits are fine there's nothing wrong with splits but here's the thing here's what i want you to remember uh train the whole body uh whether you do it you know monday wednesday friday or five days a week or whatever two to three days a week that's that's that seems best for most people once a week is not enough for most people and don't don't be afraid to run i mean we have time right i think you told me well over a year that you're you're you're planning to do this right so this isn't like in a couple months right so yeah don't be afraid to run map's performance either because it is so different especially somebody who has like a bodybuilding mentality it'll be so unique to how you you train right now that you're going to get great benefits for that you're going to get tremendous benefits from it and it'll be good to go away from a very traditional body part split type of a bodybuilder routine and i use that that's how i use performance on my way of getting ready to compete was i interrupted the the bodybuilding mentality that i had in training and i followed performance and saw great benefits from it so don't be afraid to run that program either i think maps aesthetic is fine and perfect i think that's okay for us to go away but it's okay for you to throw in performance for you know a phase or for a a cycle and then move back into like the bodybuilding focus okay all right awesome cool thanks for calling in justin yeah of course thank you guys no problem yeah we haven't visited this in a while we did it really early on because when we you know first started with maps anabolic we knew this would be a big question although i do see this becoming less of a controversial topic i think when we first started seven years ago saying this people oh full body it's all about you're seeing more people now get this right it's interesting because even in the sports world so i i had to kind of come in and and explain uh you know to the high school kids like to to stop doing the body part splits and they were doing that for performance reasons and so it still persists you know in terms of like what people think is the first type of program they should do is body parts split hey if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe [Music]
#FullBody #Body #Part #Split #Workouts #Building #Muscle
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Very useful information and many thanks 🙏🙏🙏.
So if the muscle building signal goes down after 48 hours, then Mentzer doing spilts for natural training isn't optimal. If you subscribe to hit, and this is accurate about the muscle buildimg signal, then it sounds like you should do full body, one set to absolute failure, every 72 hours, for every muscle group. Idk. This sh* is maddening how every day you here some contradicting ideology.
I am a fan of an Upper/Lower/FullBody routine
FB 3 x a week with decemt compound lifts, no fluf, 4 sets per body part. Had the best gains ever.
I travel for work and work long hours.. I just don’t have the time or motivation to push myself to the gym 5 times a week for a proper split routine right now.
A full body workout 3 times each week is perfect for me and I still feel like I’m getting a good volume in for each muscle group.
tried full body super low volume could not recover from it, tried upper lower rest repeat still didnt recover properly now i do upper rest lower rest repeat so hitting everything every 4th day and i feel the best imo it doesnt matter that much studies show hitting a muscle 2 vs 3 times a week there isnt much difference so iam hitting everything twice in 8 days iam fine with that… iam the strongest ive ever been this way and iam only doing like 8-12 sets per bodypart per 8 days but making that sets count.
What I took: Push (heavy workout), full body (light weight more reps, pull, full body (light weight more reps), legs, full body (Leigh weight more reps). With this you would be giving you body 48 hours before lifting heavy again, and on your “active rest days” you are doing a full body but not heavy and keeping protein synthesis elevated and the muscles activate
Anybody has or can share 3-Day-a-week full body workout schedule? (A proper one or too much)
Splits just made me weaker so I guess I respond better to full body
I don't like full body workouts. Say you start off with bench press and then later in your workout you do overhead press. Well, your bench press just tired out some of the muscles you use for OHP, so those are going to be harder. Doing them on separate days means you hit each fresh after a rest and can perform better. I always end up plateauing on certain lifts very quickly when doing full body workouts.
This is the opposite to the Mike Mentzer approach.. I do think different people react differently to intensity and volume. I get better gains if I train each body part twice a week. Anymore and I end up crashing..
What about doing a full body 3x/wk (Monday/Wednesday/Friday) and splitting it up AM/PM for each workout.
I like the idea of going down to the basement….doing a quick 3 set (chest/shoulder/back) and then I don’t have to spend so much time away from family in the evening by doing just a (hamstring/quad) workout in the evening.
Where the f are these people getting all these peds?
Colorado ❤
I am almost 62, and do HIT and I could never make it through a full body workout. I wish I could.
After 45 minutes or so, I am SPENT. I have about a 20 minute walk home and I am sure I look like a slow moving zombie.
Doing the Dorian Yates 4 day routine.
Great wisdom here. I recommend training 45 min full body twice a week. Twice a week full body led me to a few bodybuilding contest victories and to have competed in the 2008 Natural Olympia. Do the basics no more than 45 min. Mon & Thur lots of recovery
I switch every between FBW 3x a week and splits 5-6x a week.. every 2-3 months based on work/family/life checks and balances…
I just came out of a FBW routine and now going into splits because the kids sports season is done so i have more time.
Basically, do whats best for your current season of lifestyle. The more your routine is in rhythm with your work/family lifestyle, the more rewarding and fun it will be to do consistently. Some seasons thats FBW, sometimes its splits.
Thanks for the content gentlemen. Follow you, and i appreciate the dialogue you have on a variety of topics..
Keep it up
I wonder if his reasoning would apply to people on HRT. Meaning would he consider those people in the same category as people taking gear? I would think not because it’s meant to optimize your levels not make them super high.
Full body 3 times a week kept me more motivated and I didn’t feel like it was a drag. If you’re busy 4 days just feels like too much. I feel it’s close results. I’m 46 woman so not sure if that makes a difference
Full body you can use maximum intensity.
I like to fully recover so I can go hard on each full body workout
FBW with 2 light cardio days in between and 1mobility day
Would training full body 3 days a week still be good for 50+ age person as I would worry about over training?
Na i dont fancy bench, dips, ohp, pull ups, deadlift and squats all in one workout, 3x per week. Leaving no time or energy for arms and calves.
00:01 Full body splits vs push-pull legs for building muscle
01:52 Evolution from full-body to split workouts due to enhanced recovery and volume
03:36 Enhanced athletes may build muscle more efficiently with less frequency of training compared to natural athletes
05:27 Full-body workouts are generally more effective for building strength and muscle.
07:14 Progress gradually and maximize results with minimal training.
08:51 Body part split workouts focus on less frequency for each body part.
10:25 To build muscle naturally, keep the anabolic signal on more than off.
12:05 Transitioning from traditional body part split to full-body workouts can yield great benefits for bodybuilders.
Crafted by Merlin AI.
As long as you’re hitting the right amount of volume, whether it’s low volume or high volume. How you split that volume is all about personal preference and or availability
I do fbw Mon wed Fri. Every day is 3×5 squats,then add 10 lbs a month.
Monday is bench focused, 3×5 superset with BB row 3×5 same weight as the bench. Pulldown and ohp some variation 3×10 superset.
Wednesday is ohp focused. Same thing, after squats 3×5 ohp with weighted pullups 3×5. Then bench and row variation 3×10 superset.
Friday is all around hypertrophy. 3×12-15 on all exercises except squat, supersetting push with pull.
Each day I finish with two body parts I want to focus on, like shoulders and biceps. Knock out 2×10 side raise and curls, supersetted.
I finish these workouts in 45 minutes.
Tuesday and thursday i do ruck marching and running. 40 minutes of cardio