When it comes to designing an effective workout routine, one common debate among fitness enthusiasts is whether to follow a split or full body workout regimen. Each approach has its merits and aligns with different goals and preferences. In this blog, we will explore the differences between split and full body workouts, their benefits and considerations, and help you decide which training approach suits you best.
Split Workouts:
Split workouts involve dividing your training sessions to focus on specific muscle groups or movement patterns on different days. Common split routines include training different muscle groups on separate days, such as chest and triceps, back and biceps, and legs and shoulders. Here's what you need to know:
- Targeted Focus: Split workouts allow for more targeted focus on specific muscle groups, enabling greater volume and intensity for each muscle. This can be advantageous for those seeking hypertrophy (muscle growth) or bodybuilding goals.
- Recovery and Intensity: By training specific muscle groups on different days, split workouts provide ample recovery time for each muscle group before training them again. This allows for higher intensity during workouts and potentially faster progress in strength and muscle gains.
- Time Commitment: Split workouts often require more time commitment as each muscle group is trained separately on different days. This may be a consideration for individuals with limited time availability or those looking for shorter, more time-efficient training sessions.
Full Body Workouts:
As the name suggests, full body workouts involve training the entire body in a single session. In a full body workout, exercises targeting various muscle groups are combined to create a comprehensive training session. Consider the following aspects:
- Efficiency and Frequency: Full body workouts are highly efficient, as they target multiple muscle groups in a single session. This approach can be beneficial for individuals with limited time, as it allows for a higher training frequency, with potential for increased calorie burn and improved cardiovascular fitness.
- Balanced Development: With full body workouts, you ensure that each muscle group receives attention during every session, promoting balanced development across the entire body. This can be advantageous for overall strength and functional fitness.
- Recovery Considerations: Since full body workouts involve training the entire body in a single session, it is essential to manage recovery appropriately. Sufficient rest and recovery days between sessions are necessary to allow muscles to repair and adapt.
- Workout Intensity: While full body workouts can be intense due to the comprehensive nature of the training, they may not provide the same volume and intensity per muscle group as split workouts. This may be a consideration for individuals looking for maximum hypertrophy or muscle specialization.
Choosing the Right Approach:
The choice between split and full body workouts depends on several factors, including individual goals, time availability, training experience, and personal preferences. Consider the following questions:
- What are your specific fitness goals? Are you primarily focused on muscle hypertrophy, strength gains, or overall fitness?
- How much time can you allocate to your workouts? Do you prefer shorter, more frequent sessions or longer, less frequent ones?
- How does your body respond to training? Are you able to recover adequately between workouts?
- What type of training do you enjoy the most? Do you prefer targeting specific muscle groups or engaging in comprehensive full body sessions?
In the split vs. full body workouts debate, there is no one-size-fits-all answer. Both training approaches have their advantages and can be effective depending on individual goals, preferences, and lifestyle factors. Consider your specific needs, experiment with different approaches, and listen to your body to determine the training regimen that works best for you.
I usually prefer the full body workouts as they hit all the muscles and can be done intermittently, unlike split workouts.
My routine consists of a 40-45 minute workout twice a week with 15 kg dumbbell pair. The exercises I do are as follows:
warm up => pushups => bench press => close grip press => lat raises => shoulder press =>bicep curls => hammer curls => tricep extensions => rows (single and double hand) => ab crunches => deadlifts=> dual squats => lunges
As far as nutrition is concerned I avoid processed foods and fried foods upto a large extent..I use protein shakes twice a day with multivitamin , curcumin and an ayurvedic supplement for testosterone that consists of ashwagandha shilajit and safed musli.
This is how I look now , I hope to get better at it in future 😊
