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Split-Body vs. Whole-Body Workouts: Which is Superior for Hypertrophy & Strength?

A recent meta-analysis reviewed 14 studies to determine whether there was a difference in hypertrophy or strength between these two programming styles.

Efficacy of Split Versus full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. Ramos-Campo et al. (2024)

Overview

Whether to perform a whole-body routine or split your routine into various muscle groups in each workout has been a topic of much debate in the weight room. Proponents of split routines argue that dividing your training allows for higher focus and effort on different muscle groups than would be possible when training the entire body in one day. On the other hand, proponents of full-body routines claim that the increased frequency of working each muscle provides more benefit than targeting a muscle only 1 or 2 days per week. So who’s right?

Researchers conducted a meta-analysis to determine whether there are differences in muscle hypertrophy and strength between split- and full-body training programs. The analysis included 14 studies and found no significant differences in hypertrophy or strength between the programming styles. Most studies were equated for volume, load, and proximity to failure, with only the frequency differing between groups.

Takeaways

In most situations, choosing between split- and full-body programs comes down to preference. However, sometimes lifters can only train two or three days per week, which makes full-body programs attractive to ensure that sufficient volume can be performed.

Ultimately, volume has a major impact on muscle growth, and load is the primary driver of strength gains; thus, as long as an individual lifts heavy enough with sufficient volume, they will make progress using a split- or full-body program. However, when aiming to increase strength on a certain exercise as a primary goal, that exercise should be prioritized in the order of both split- and full-body programs.

References

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. J Strength Cond Res. 2024 Jul 1;38(7):1330-1340. doi: 10.1519/JSC.0000000000004774. Epub 2024 Apr 9. PMID: 38595233.