Split vs. Full-Body Workout: Which is Best for Muscle Strength and Hypertrophy?

The quest to optimize muscle strength and hypertrophy has long intrigued fitness enthusiasts and researchers alike. This study, led by Alexandre Lopes Evangelista and colleagues, investigates whether a Split Workout Routine or a Full-Body Workout Routine is more effective in enhancing muscle strength and hypertrophy in untrained individuals.

Objective

The primary aim of this research was to compare the effects of different resistance training programs on muscle strength and hypertrophy. The study specifically focused on two workout routines: Split Workout Routine, where muscle groups are trained twice weekly, and Full-Body Workout Routine, where muscle groups are trained four times weekly.

Methods

Participants:
The study involved 67 untrained young men who were randomly assigned to one of two groups:

Split Workout Routine (n=35): Muscle groups trained twice weekly in an A/B split.
Full-Body Workout Routine (n=32): Muscle groups trained four times weekly.

Both groups performed eight to twelve repetition maximum per set, with 60 seconds of rest between sets. Measurements of maximal strength and muscle thickness were taken at baseline and after eight weeks of training.

Training Design

Split Workout Routine: Consisted of A (bench press, inclined bench press, etc.) and B (seated row, lat pulldown, etc.) sessions, each done twice weekly.
Full-Body Workout Routine: Included exercises such as bench press, cable triceps pushdown, and squats, performed four times weekly.

Assessment Methods

Maximal Strength: Assessed using one repetition maximum (1RM) tests for bench press and squat.

Muscle Thickness: Measured using ultrasound at the biceps brachii, triceps brachii, vastus lateralis, and rectus femoris.

Results

Both routines resulted in significant improvements in muscle strength and thickness:

Maximal Strength Gains: Bench press and squat strength increased similarly in both groups. The Split Workout Routine group saw an 18.1% and 28.2% increase in bench press and squat strength, respectively, while the Full-Body Workout Routine group experienced increases of 17.5% and 28.6%.
Muscle Thickness: Both groups showed comparable gains in muscle thickness across all measured sites (biceps brachii, triceps brachii, rectus femoris, and vastus lateralis).

Discussion

The study’s findings suggest that when weekly set volume is equalized, the frequency of resistance training (twice or four times weekly) does not significantly affect muscle strength or hypertrophy. These results are consistent with previous research indicating that training volume, rather than frequency, is a critical factor in muscle adaptation.

Conclusion

For untrained individuals, both Split Workout Routine and Full-Body Workout Routine are equally effective in increasing muscle strength and hypertrophy over an eight-week period. This suggests that fitness professionals can tailor training programs based on individual preferences and schedules without compromising effectiveness.

Practical Applications

The findings offer flexibility in designing resistance training programs, allowing for various frequencies to suit individual needs and potentially enhancing exercise adherence. Whether opting for a split routine or a full-body approach, untrained individuals can achieve significant neuromuscular adaptations with consistent training volume.

Here are a few effective workouts for different goals:

Acknowledgments

The study was supported by the Fundação de Amparo à Pesquisa e Inovação do Espírito Santo and Fundação para a Ciência e a Tecnologia. The funding bodies had no role in the decision to publish or in the preparation of the manuscript.

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