What’s better: Full body or split workouts?
Working each muscle group once a week is standard for bodybuilders.
If you ask them, the key to hypertrophy (building muscle) is splitting your workouts into muscle groups.
That might mean glutes and hamstrings one day, quads another day, core the next day, shoulders after that… you get the idea.
In fact, a survey of bodybuilders found that all 127 surveyed used these split-style workouts.1
Meanwhile, CrossFit athletes, powerlifters, bootcamp aficionados, and lots of other gym-goers lean towards doing full body routines.
If your goal is to get strong and build muscle, which approach is better?
That’s exactly what a new review and meta-analysis in the Journal of Strength and Conditioning Research looked into.2
How the study worked
Across all the studies included in the review, the researchers used two measures to gauge strength gain: Bench press one rep max and lower-limb one-rep max (like a squat, for example).
For muscle growth, they looked at changes in:
Elbow extensors (triceps)
Elbow flexors (biceps)
Vastus lateralis (one of the quad muscles)
Lean body mass
The studies used various methods of measuring body fat and lean mass, including ultrasound, DEXA scans, and caliper measurements. In all cases, the researchers deemed the methods used to be relatively accurate.
What the study found
For a complex study that involved a lot of analysis, the findings were pretty simple:
There was no difference in muscle growth or muscle strength between the groups.
When training volume is equal, both kinds of workout routines have similar effects.
Takeaways
1. There’s no “perfect” workout routine.
The closing line of the study is literally: “...individuals are free to confidently select a resistance training routine based on their personal preferences.”
In other words, whether full body or split, people should do what works for them.
If someone finds they get really sore after workouts and would like as much recovery time as possible before hitting the same muscle group again, split workouts might be better.
On the other hand, if they find full body workouts more exciting, those might be a better pick.
It’s all about what you can do consistently, and what helps you keep up your training volume, frequency, and intensity.
2. Studies can’t tell us everything.
No matter how great the review and meta-analysis of these studies was, there are some things this publication can’t tell us.
For example, few participants in these studies were women, so it’s possible that the results might be different if more women were included.
Plus, there’s individual variation. Some people just respond better to a certain workout routine than others (due to genetics, diet, sleep habits, or other factors).
That doesn't mean the research isn’t valuable. It just means, ultimately, you have to experiment to see what works best for you.
Closing Thoughts
When it comes to building muscle and gaining strength, the best workout routine is the one you can stick with. This study reinforces an empowering message: you have the freedom to choose a resistance training style—whether split or full-body—that aligns with your preferences and lifestyle. Consistency, training volume, and intensity ultimately outweigh any specific workout structure.
The findings also highlight that while research can guide us, it can’t capture every individual’s unique needs or circumstances. Factors like gender, genetics, and personal recovery patterns can influence results. So, don’t be afraid to experiment and adapt until you find what works best for you.
Remember, the journey toward fitness is as much about enjoyment and sustainability as it is about results. By focusing on what keeps you motivated, you’re setting yourself up for long-term success.
Michael Beiter
Personal Trainer
Nutrition, Sleep, Stress Management, and Recovery Coach
References
Hackett DA, Johnson NA, Chow CM. Training Practices and Ergogenic Aids Used by Male Bodybuilders. Journal of Strength and Conditioning Research. 2013 Jun;27(6):1609–17.
Ramos-Campo DJ, Benito-Peinado PJ, Andreu-Caravaca L, Rojo-Tirado MA, Rubio-Arias JÁ. Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. The Journal of Strength & Conditioning Research [Internet]. 2022 May 9.
