When it involves strength training workouts, there may be infinite permutations and mixtures when it comes to splits, exercise sequences, variety of reps & sets, rest between sets etc.
But relating to strength & hypertrophy-based training within the gym, there are primarily:
- Bro-Split workouts: this split involves training just one muscle in a workout, once per week. Each muscle is trained with much higher volume, as all the workout is devoted to that muscle. This split is especially practiced by bodybuilders.
- Full-body workouts: in a full body workout, you train all the body in a single single day. Depending on the extent of the person, it will possibly be performed for 3, 4, 5, or 6 days/week.
- Upper-/lower-body split workouts: on this split, the upper body is trained on at some point, and the lower body on the opposite. Depending on the extent of the person, it will possibly be performed as a 4 days/week or 6 days/week routine, with equal variety of days for every upper & lower body.
- Push-Pull Legs workouts: these splits are just like the Upper-Lower split. Again depending on the person training experience, it’s performed as a 3 days/week or 6 days/week schedule, with equal variety of days to Push muscles (chest, triceps & shoulders), Pull muscles (back & biceps), and Legs.
- Muscle-group split workouts: these splits involve multiple variations when it comes to body parts trained in a single session. Generally two muscles are trained together, and more will also be trained.
Bodybuilders, and usually those searching for a certain degree of hypertrophy, are inclined to use split workouts. Fitness enthusiasts, athletes and weightlifters prefer workouts which address all the body, but may use different form of split workouts too.
When it involves bro-split, it is taken into account a bit inferior as in comparison with other splits. Remember, we’re talking about 100% drug-free individuals here. Most of the hypertrophy response we see in advanced bodybuilders, practicing bro-splits is because of the effect of anabolic steroids.
A 2016 meta-analysisdetermined the results of resistance training frequency on hypertrophic outcomes. When comparing studies that investigated training muscle groups between 1 to three days per week on a volume-equated basis, the study indicated that frequencies of coaching twice every week promote superior hypertrophic outcomes to once every week. It can subsequently be inferred that the main muscle groups needs to be trained at the very least twice every week to maximise muscle growth.
Other studies have also shown similar results. Which means, that bro-split, which focusses on training one muscle group once every week, could be inferior to separate routines, when it comes to development of strength & hypertrophy.
Does that mean, more is healthier ? No.
A studycompared the results of two weekly-equalized volume and relative load interventions on body composition, strength, and power. 18 trained men were assigned to certainly one of the next experimental groups: a low volume per session with a high frequency (LV-HF) group who trained for 4 days (Mondays, Tuesdays, Thursdays, and Fridays) or a high volume per session and low frequency (HV-LF) group who trained for two days (Mondays and Thursdays).
Although each training strategies improved performance and lower body muscle mass, only the HV-LF protocol increased upper body hypertrophy and improved body composition. This means, training each muscle 2 times every week is healthier for muscle growth than training 4 times every week.
However, another excuse why Bro-splits are inferior to separate routines, is because with higher frequency, you’re capable of perform higher variety of quality sets. For e.g. in a Bro-split, when you are doing 4 exercises of a single body part, you could be fatigued after, first or second exercise itself. And the following exercises won’t be getting their due.
On the opposite hand, when you do 2 exercises on at some point, and the opposite 2 on the upcoming upper body day, you’d have the option to perform all of the exercises with equal energy.
Now when the bro-splits are ruled out, comes the twond query, i.e. out of the remaining splits, which one is superior. Answer is none as such, as there are lots of aspects to be considered, and most studies haven’t really shown any major difference when it comes to strength, hypertrophy, or change in body composition.
For e.g. relating to untrained individuals, or beginners, recommendations are mixed.
- A studyinvestigated which of the 2 ways of structuring strength training workouts was simpler at improving strength levels, full-body workouts or split workouts; in 28 male university students, with no previous strength training experience.
After the completion of an 8-week intervention period, significant improvements in body fat percentage, levels of muscular strength on the upper body and on the lower body were observed in each, full body workout group & the split-body routine group. However, no significant differences between groups were found neither within the strength tests performed, nor body composition.
2. Another studycompared the results of various resistance training programs on measures of muscle strength and hypertrophy. Sixty-seven untrained subjects were randomized to certainly one of two groups: Split Workout Routine, by which muscle groups were trained twice per week, or Full-Body Workout Routine, by which muscle groups were trained 4 times per week. Both groups performed eight to 12 repetition maximum per set, with 60 seconds of rest between sets.
Changes in 1RM – Bench Press (18.1% and 17.5% for Split Workout Routine and Full-Body Workout Routine Group, respectively) and 1RM – Squat (28.2% and 28.6% for Split Workout Routine and Full-Body Workout Routine Group, respectively) were almost similar. Effect sizes for 1RM – Bench Press and 1RM – Squat, were also very similar between groups.
Individuals within the Split Workout Routine and the Full-Body Workout Routine Groups experienced similar maximal strength gains from baseline to postintervention. Thus, resistance training twice or 4 times per week has similar effects on neuromuscular adaptation, provided weekly set volume is equal.
3. A studyassessed the efficacy of a 12-week upper/lower split- versus a full-body resistance training program on maximal strength, muscle mass and explosive characteristics.
Fifty resistance untrained women were matched in response to baseline strength and randomized to either a full-body (FB) routine that trained all of the main muscle groups in a single session twice per week, or a split-body program (SPLIT) that performed 4 weekly sessions (2 upper body and a couple of lower body). Both groups performed the identical exercises and weekly variety of sets and repetitions. Each exercise was performed with three sets and eight–12 repetition maximum (RM) loading.
This study didn’t show any advantages for split-body resistance-training program in comparison with full-body resistance training program on measures of maximal- and explosive muscle strength, and muscle mass.
4. However, one other studyinvestigated the effect of volume-matched strength training programs with different frequency, during a period of 11 weeks, in untrained subjects. They performed, knee-extension exercise at 67% of their estimated one-repetition maximum either one session per week or three sessions per week.
After 11 weeks of coaching, the study found that, training each muscle 3 times/week as you do in a full body split, is just not only simpler at improving strength in untrained individuals when put next to lower training frequencies.
Therefore, relating to beginners, each full body & split routines are useful for them, where each muscle group needs to be trained 2-3 times.
When it involves intermediate/advanced lifters, there isn’t a one single suggestion, as many aspects come into play.
- A studycompare the results of total body (TB) versus split routine (SR) resistance training workouts on maximal strength and muscle hypertrophy in 21 trained men. Both groups performed a 10-week resistance training program, with same training volume.
This study demonstrated that each total-body and Split-routine 10-week training programs can significantly increase maximal strength and muscle mass gains in experienced, resistance-trained men.
However, a Total-body approach could also be optimal to stimulate maximal strength adaptations in highly trained men. The use of an Split-routine training program, nonetheless, could also be more conducive in stimulating muscle growth by concentrating the training volume for every muscle group in a single workout.
“”, said the researchers.
2. Another studycompare the results of equal-volume resistance training (RT) performed with different training frequencies on muscle size and strength. Sixteen men with at the very least one 12 months of resistance training experience were divided into two groups, that trained each muscle group once and twice every week, respectively, for 10 weeks.
The study suggested that there have been no differences in the outcomes promoted by equal-volume resistance training performed a couple of times every week on upper body muscle strength in trained men. With either a couple of times every week training, adaptations appear largely minimal in previously trained males.
3. A studyexamined the results of resistance training frequency performed 3 times per week vs. resistance training performed 6 times per week, under volume-equated conditions in resistance-trained men.
Researchers found that, when training volume is equated, plainly Resistance training performed either 3 or 6 times per week can lead to similar strength gains, hypertrophy gains, and increase in muscle endurance, over a 6-week training period.
4. A studycompared changes in muscle strength and hypertrophy between volume-equated resistance training (RT) performed 2 versus 3 times per week in trained men. Thirty-six resistance-trained men were assigned to certainly one of the 2 groups: a split-body training routine (SPLIT) with muscle groups trained twice per week over 4 weekly sessions, or a total-body routine (TOTAL), with muscle groups being trained 3 times per week over three weekly sessions; for a complete of 10 weeks.
The study concluded that, a training frequency of two versus 3 days per week produces similar increases in muscular adaptations in trained men over a 10-week training period. Nonetheless, effect size differences favoured SPLIT for all hypertrophy measures, indicating a possible profit for training two versus three days every week when the goal is to maximise gains in muscle mass.
5. Another meta-analysis studycompared muscular strength outcomes with different RT frequencies. The study, suggested a major effect of RT frequency as higher training frequencies are translated into greater muscular strength gains. However, these effects appear to be primarily driven by training volume because when the quantity is equated, there was no significant effect of RT frequency on muscular strength gains.
Thus, from a practical standpoint, greater training frequencies may be used for extra RT volume, which is then prone to lead to greater muscular strength gains. However, it stays unclear whether RT frequency by itself has significant effects on strength gain. It seems that higher RT frequencies lead to greater gains in muscular strength on multi-joint exercises within the upper body and in women, and, finally, in contrast to older adults, young individuals seem to reply more positively to greater RT frequencies.
