Full-Body Vs Body Part Split Workouts For Building Muscle

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[TAL]

Being a firefighter and on a 4 on 4 off shift pattern a full body 3x a week is by far the easiest and most convenient thing for me. I did try the bro split but found I would actually end up missing out days and I just didn't care to be in the gym 5 days a week. Monday, Wednesday and Friday is enough for me, but I sometimes do a Saturday or Sunday if I'm feeling up for it.

[wakawaka]

Had been doing 3 day a week full body for like 8 months and it felt great. Switched to upper lower upper lower arms so 5 workouts a week in January. It seems to be going pretty good as well.

[michaelross]

Adjusted my workout based on you guys covering this in the past.. just makes more sense to do 3 day full body vs 5 day split. You get to hit all muscle groups 3 times in addition to cardio if needed ... and u get enough days to properly recover.

[deannajsilva]

I thoroughly enjoy doing splits. My ADHD goes into overload when I even think about trying to do full body. After months of watching you guys i think i need to get the splits program because I would like to do it in the most effective way. My coach has me on a crazy program right now so I’ll see that through and consider MAPS Split next. I appreciate that you built a split program for those of us who simply enjoy that way of training. Great info!

[passionarmwrestling]

Monday: Chest/Back
Tuesday: Legs
Wednesday: Shoulders/Arms
Thursday: OFF
Friday: Chest/Back
Saturday: Legs
Sunday: Shoulders/Arms

[klw]

Best routine is the one you will actually do and enjoy doing...I prefer an upper lower split and that is enough for me

[whereeaglesdare]

Have been doing minimalist full body workout for 90 days and already have amazing results.

3 days a week Zone 2 Cardio for an hour which really compliments it nicely.

Overhead/Row/Bench/Squat/Dead

Monday 3X12 Light - Smith Machine
Wednesday 4×8 Medium- Dumbells
Friday 5X4 Heavy - Barbell

5 Min Before and After Cardio
10 Pullups
10 Dips
100 Captains Chairs
4 Sets of 60 Bicycles as some accessory work

[zeroman]

I love full body workouts 3 days a week. The late/great Leroy Colbert advised everyone to do it. May he rest in peace. I can't see myself doing anything else.

[Meta_Meech]

As long as you’re hitting the right amount of volume, whether it’s low volume or high volume. How you split that volume is all about personal preference and or availability

[mjrkidsvids]

I recently switched to Full Body 3 tines a week.. I also do 16/8$ intermittent fasting.... and Workout while fasting. I see progress...

[adriana]

Full body 3 times a week kept me more motivated and I didn’t feel like it was a drag. If you’re busy 4 days just feels like too much. I feel it’s close results. I’m 46 woman so not sure if that makes a difference

[beirutbastard]

Honestly full-body is what my body reacts to the most, and it just makes more sense for me. If you are doing 1 muscle a day, what happens if you have to skip that day? Waiting for the next week means 14 days not doing that muscle. Plus tbh the full body pump is just amazing.

[nmcoyotes]

I do fbw Mon wed Fri. Every day is 3x5 squats, then add 10 lbs a month.
Monday is bench focused, 3x5 superset with BB row 3x5 same weight as the bench. Pulldown and ohp some variation 3x10 superset.
Wednesday is ohp focused. Same thing, after squats 3x5 ohp with weighted pullups 3x5. Then bench and row variation 3x10 superset.
Friday is all around hypertrophy. 3x12-15 on all exercises except squat, supersetting push with pull.

Each day I finish with two body parts I want to focus on, like shoulders and biceps. Knock out 2x10 side raise and curls, supersetted.

I finish these workouts in 45 minutes.

Tuesday and thursday i do ruck marching and running. 40 minutes of cardio

[ericthiede]

Renaissance Periodization would be another helpful resource.

[toofast]

I know for me mentally I hate full body training. I think the best split is the one that you most enjoy doing and will keep you the most consistent going to the gym. I think that was not really mentioned here. There are days when motivation is lacking and knowing you have to train the entire body, at least for me is hard to overcome. So when I go to the gym feeling that way I almost always will skip a couple body parts on those days to get through the workout. On push, pull, legs or upper/lower, those days just make it easier to get through the workout.

[danielfitzgerald]

1:51 I heard "maps and a bollock" and my brain took a second to work out what he actually said

[basemgerges]

Day 1: Push with focus on chest
Day 2: Pull with focus on width
Day 3: Legs with focus on quads
Day 4: REST
Day 5: Push with focus on shoulders
Day 6: Pull with focus on depth
Day 7: Legs with focus on hams
Day 8: REST

WRITE EVERYTHING DOWN

Thank me later

[jamesingebretsen]

Great wisdom here. I recommend training 45 min full body twice a week. Twice a week full body led me to a few bodybuilding contest victories and to have competed in the 2008 Natural Olympia. Do the basics no more than 45 min. Mon & Thur lots of recovery

[FirinMahLazer]

3x a week full body has been great as a beginner for a number of reasons. Biggest one being time commitment. I'm a husband and a father. I work a full 40 with a commute and rotating on call days. I can't commit to the gym 6 days a week. They gym is now apart of my life and not my whole life.

It's easy. There's plenty of full body programs for free and starting out it's all the big compounds and 2-3 accessory exercises.

I have a feeling eventually I will stagnate and need to switch to a PPL or upper/lower but maybe just stay doing a simple full body with moderate weight if I'm happy with my physique.

[Ivan.p]

FBW with 2 light cardio days in between and 1mobility day