Full Body Workouts vs Splits

This is one of the most common questions I get in one form or another: what split is right for me?

Well that depends on a few things. If you're brand new to training and don't feel very strong, having a whole day dedicated to quads would be a bit much. But if you are doing 5-6 days a week of training, full body workouts wouldn't give your body the recoverability factor it needs.

Ideally we are hitting each body part 2-3x a week in our training. So if we are doing 3 workouts a week and/or are a beginner, I would highly recommend full body workouts. You are hitting each group (a push, pull, squat, hinge, and rotation is a great foundation to build upon) multiple times per week.

Now, if you are training 4-5x a week, I love shifting into upper and lower body. That was each body part is being worked 2-3x per week vs a bro split (each muscle) getting hit 1, maybe 2x per week. Another popular split is push, pull, lower and then cycle through. I personally do this one less often but it can wield results as well as long as you are hitting everything, you got it, 2-3x a week. The greatest reason for this is you can get the most out of your workout if you are splitting it. You can push your time under tension greater, your lifts more efficiently, and have higher quality training.

I won't really go into 6x a week or more as that is pretty specialized and I have a few different ways I love to approach this.

So, to sum off: if you are a beginner or doing around 3x a week, start will full body. Then as you get strong enough to split, split for 4-5 days either upper and lower or push, pull, legs (I like to alternate these in my programs by the way). For the general population this is absolutely enough to reach your goals.

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