Wondering which one to choose??
Both of the method above have some very good muscle building effects.
FULL BODY WORKOUT
Basically you will hit each major muscle group of the body when doing a full body routine.
BENEFITS
1. Controlled Stress
The three times weekly, one major/compound exercise per
bodypart workout is one that tends to keep the possibilities
of overtraining down. Yes, while it's possible to overtrain
on it, more easily for some trainees than others, it does not
offer the more obvious pitfalls of excessive volume (less
common in today's workouts, admittedly, than in the decades
of the sixties, seventies, and eighties) but also it does
not overload the trainee with, well, excessive overload.
There are no single reps (1 RM), forced reps, partials, burns,
power rack work, negatives, etc., and if the beginner is
wisely trained by someone, training to failure is not allowed
or encouraged at that stage. So one reason the beginner
grows and progresses is because he isn't overtrained. And
that's usually the main reason more advanced bodybuilders
don't gain.
2. Productive Exercise Selection
Look what's included: Benches, squats, rows-basic, compound,
productive stuff. It's true there are some beginners who are
so weak that they need remedial work and that even the
compound exercises are too much for them, but this is rare,
usually confined to ultra-hard gainers or people with injuries
or medical or other disabilities. For them, remedial or
rehabilitation training would be necessary first. But the
beauty of the basic exercises is that they can, obviously,
be adjusted to the strength level of the beginner, yet the
trainee can learn good form and technique with repeated
application, as opposed to trying to master the intricacies of
some of the more complicated stuff we see and do in the gym.
And trying to improve form or technique while using maximum
weight/reps is not easy, nor recommended. The exercise
selection is also good for what it is not: it is not the
peripheral stuff, or more accurately, exercises that will only
or perhaps later have value after some of the basics are
learned, even mastered.
3. A Productive Rep Range
There are all kinds of rep schemes in bodybuilding, and
almost all of them have some value, depending on their
application. Yet eight to twelve reps for muscle hypertrophy
(i.e., increasing the mass or size of the muscle), would
almost have to be considered a time-tested standard. This
rep range can be used to practice form and technique,
while using moderate weights (not excessively heavy, which
can cause injuries not only with beginners but with all of us),
yet the trainee, though he is not killing himself /herself with
effort, usually gains, sometimes substantially. And it's not
just because he or she is a neophyte. Look at the technique
and the gradual progression (lately a wrongly scorned
approach) of some recent beginner who's making gains,
and you may want to apply some of what they're doing
to your own supposedly super-advanced training.
4. Moderate Poundages
The above rep range with a couple of sets lends itself to the
use of moderate poundages. The trainee grows and doesn't
expend excessive effort doing so. Now it's true after a
time progress in exercise poundages will become more
difficult, but why work your body with excessive effort if it's
gaining as much or more with less effort? This workout can
teach us, or remind us, of that principle of efficient effort.
Once a beginner is progressing, they are, in effect, making
maximum progress without wasting any effort. What most
of us end up doing is expending more and more effort and
energy for less and less in the way of results. This whole
body classic, on the other hand, is an efficient workout.
5. A Thorough Frequency
There are many frequencies, or times per week (or weeks)
in which to work a lift or a muscle group, and many of these
are productive, some being more productive at times than
others, again depending on the specific need and individual
abilities. Three-times-a-week used to be standard for
working the muscles, back in the age-old drug-free (or low
dosage) days of the forties, fifties, and even the early sixties.
While it is usually too often for more advanced trainees
(though there are ways to make it work even then), and less
and less frequent working of the muscle groups/lifts has
been a decades-long trend (you can get good results or no
results with very infrequent training), there is still a lot of
value in training a muscle group three times a week. There
are specific ways to do it successfully, and this workout
contains them. Return to the first point about controlled
stress. There is a synergy at play here. All these factors,
not just one, make it work. If you were to add forced
reps, or try to do max doubles or triples (which can work
in other select bodybuilding, not just strength,
workouts)-every workout, most bodybuilders would end up
quickly overtrained, probably injured, and not too happy.
6. Surprising Versatility
Two things have given this workout a kind of bad name. One,
it is seen as kind of a bland, plain vanilla, nothing workout,
especially by advanced trainees. We hope you're re-thinking
that. Two-and this has more merit-it's too rigid, doesn't give
you enough options and alternatives. There's some truth in
that. For example, when most of us felt we were outgrowing
this workout, we started adding sets and reps, sometimes a
lot, until we could no longer work our whole body in one
workout. Then we had to split the workout just to get through
it and get out of the gym. So we did. But before you do that,
you can-carefully-intensify it instead. This doesn't mean
adding every intensity technique you can think of, but you
can, for example, include a lower rep, heavier set in squats,
benches, rows, especially, or you can pick one of the three
days and train heavy on one of the lifts while keeping your
other work moderate. These small changes can add a lot
and continue to coax gains when they otherwise would stall.
You can also change the exercises somewhat; you can try
exercise variations, for example include inclines, still a
mass exercise yet one which will give more shape where
usually needed, instead of benches, one or all of the
workouts; you can change your squat style, doing parallels
one day, Olympic high-bar squats another, front squats or
leg presses or whatever other productive compound leg
exercise you can think of in still another. Not enough
bodybuilders (and lifters) exploit the potential of this
style of variety in their workouts. And although fewer
still powerlifters and strength specialists seldom use the
whole-body, three-day-a-week workout, some did in the
past-Olympic lifters and even some early powerlifters.
It's worth experimenting with, don't overlook it.
7. It's A Complete Workout
With the combination of things you are doing, sets, reps,
form, poundages, different (or the same exercises),
you can keep within the framework of this
three-times-a-week, whole body basic workout and
extract great gains. You can learn to get a pump
(something almost forgotten, neglected, also scorned
with today's heavy/intensity only mentality), you can
gain strength and muscle and gradually progress to
heavier weights with a minimal risk of injury, learn which
exercises work best for you, improve your form and
technique, (something also very lacking with many of
today's bodybuilders, which holds back drug-free trainers'
gains), and incorporate advanced techniques in a more
measured, restrained way, which will also help you
evaluate what works for you and what doesn't.
SPLIT ROUTINE
Instead of hitting all the muscle groups in one bodybuilding session(full body workout), you divide the body into sections.
1) Greater Frequency Per Muscle Group
The more frequently you stimulate a muscle to grow, the more it'll grow (provided you're training fresh and are hitting the muscle with a variety of stimuli through varying rep ranges, etc.).
With full body workouts, you can expect to hit each major muscle group 3-4 times weekly. That's a tremendous amount of stimulation! Try doing this with a split-based setup and you'll likely be conducting, at minimum, 3-4 weight training sessions daily. Not only would this be impractical, improbable, implausible, and every other word beginning with "im," but at that point, it's no longer a split routine!
2) Greater Energy Expenditure Per Workout
Full body workouts will yield a greater energy expenditure per workout when compared to split routines because of the large amount of muscle mass being taxed in each session.
That said, full body workouts will allow you to either:
A) Eat more without gaining additional fat.
B) Skip that 15 minutes of boring cardio after your weight training session.
C) Gain mass with little to no fat gain or even slight fat loss.
3) Greater Depletion Leading to Greater Supercompensation
A full body workout basically leaves your body saying "WTF?" A ton of microtrauma, protein degradation, and glycogen depletion has just occurred, leaving the body in an extremely primed state for nutrient uptake and anabolism to take place. Provided you give the body what it's asking for nutritionally, a superior supercompensatory effect will result.
4)Greater Anabolic Hormone Stimulation
Taxing a large amount of muscle mass in a given session results in a greater acute increase in plasma anabolic hormone concentrations. Because this increase is so short lived, it's been debated as to whether or not it has any real impact on the muscle growth process. Having said that, I'd guess that even a brief increase in anabolic hormones is of value since the increase is occurring at such a sensitive time (when the body is primed for anabolism and massive amounts of nutrients are being consumed).
The best way to get all the benefits from both workout is to swap things around.U might want to do two weeks full body routine and two week split routine.Is all up to you.
Full Body Workout Example:
a)Bench Press 1-3 sets, 8-12 reps
Behind the Neck Press 1-3 sets, 8-12 rep
Bentover Rows 1-3 sets, 8-12 reps
Curls 1-3 sets, 8-12 reps
Lying Tricep Extensions 1-3 sets, 8-12 reps
Squats 1-3 sets, 8-12 reps
Calf Raise 1-3 sets, 15-20 reps
Crunches 1-3 sets, 8-12 reps
HIIT Cardio 25 minutes(including 5 mints warm up
and 5 mints coldown)
b)Dead Lift 1-3 sets, 8-12 reps
Incline Press 1-3 sets, 8-12 reps
Shoulder Press 1-3 sets, 8-12 reps
Hammer 1-3 sets, 8-12 reps
Pull Up 1-3 sets, 8-12 reps
Dips 1-3 sets, 8-12 reps
Leg Press 1-3 sets, 8-12 reps
Cable Crunches 3-5 sets, 8-12 reps
HIIT Cardio 25 minutes(including 5 mints warm up
and 5 mints coldown)
Split Workout Example:Workout 1
Day 1: Legs and arms
Day 2: Chest, Back, and shoulders
Day 3: Rest
Day 4: Repeat Day 1
Day 5: Repeat Day 2
Day 6: Rest
Day 7: Rest
Workout 2
Day 1: Chest, Back, Biceps
Day 2: Legs, Shoulders, Triceps
Day 3: Rest
Day 4: Repeat Day 1
Day 5: Repeat Day 2
Day 6: Rest
Day 7: Rest
Workout 3
Day 1: Legs
Day 2: Rest
Day 3: Chest and Back
Day 4: Rest
Day 5: Shoulders and Arms
Day 6: Rest
Day 7: Rest
Workout 4
Day 1: Legs
Day 2: Rest
Day 3: Chest and Triceps
Day 4: Rest
Day 5: Back and Biceps
Day 6: Rest
Day 7: Shoulders
Day 8: Rest
Source From:
1)http://www.tmuscle.com/free_online_article/sports_body_training_performance/full_body_vs_split_training
2)http://www.trulyhuge.com/news/tips63ii.htm
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