Should you Exercise the muscle groups at once or split?
Another cornerstone of power training: full body (exercise on all muscle groups at in a day) or split (Mon-Wed-legs spin, Fri-chest)? How can it be effectively, for what purposes, to whom and under what circumstances.
We spoke again with some fitness specialists , went through scientific sources and now make the clear assumptions. Starting with full body. To begin, we need to emphasize what almost all our dear fitness experts say:
For a beginner, you must rule out full body exercise. In an interview, Sergey Strukov was telling people that the first months in the gym is going to bring about familiarity with equipment and mastering basic technology exercises.
Exercise for beginners for a full-body workout as suggested by experts, the beginner should start with strength training and this is recommended by most fitness specialists, then, warmly become adepts in exercise training gradually and not trying to live after some hardcore athletes or exercise trainees that you meet in the gym.
Back to the scientific data available on this subject, the same scientist, Brad Schonefeld with dozens of studies which we worked on, For example, there was a research involving 20 male athletes, about 23-25 years.
Athletes were divided into two groups, one of which was on the whole body exercise, 3 times a week (one exercise on muscle group), and the other, each muscle group, 1 time per week.
The study proved that the thickness of some muscles increased more from a group that has trained (exercise) all over the body for 3 times a week, but forces ( maximum bench press) in both groups were identical.
We will not make the far-reaching conclusions on this study because there are too few data: a small sample with large probability of error, and the unknown other training conditions. The exercise, the load and number of approaches that were made — all that matters.
The benefits of exercise on full body system
A coach of the United States, Joel Marin nominated 4 argument in favor of training for full body system: More frequent study of muscle group: the more you train the muscle group, the better and the faster it grows. Doing full body system, you can load a muscle 2-3 times a week.
Higher energy consumption per workout: training the entire body for training athletes consume large amounts of energy, as in these conditions are included in all muscle groups of the body.
Heavy-muscle exercise or workout that consists of heavy squats, bench press, push-ups and pull-ups on the bars demand more energy.
Thanks to greater energy consumption, athletes can gain better muscle mass due to the powerful effect of nutrition on the principle of full body workouts.
The stronger the muscle exhaustion, the stronger super compensation: after a good full-body-athlete’s body training, the ideal steps afterwards is to replenish yourself with food nutrients to cover the energy burnt.
More powerful anabolic response: the more muscles involved in the training session, the stronger and the increase in testosterone levels in the blood.
Muscle-group split in exercise
Advantages of split
Joel Marin also highlights 3 reasons for split: The less fatigue in your body muscles, the larger weight you can train: catching up on a programme of full body, exercising all the muscle groups at once will not just perform the magic in terms of fitness and you may quickly relent in your workouts but making it one muscle group after another, in full force brings good result.
The athlete will not be able to fight at full strength in the bench press, barbell above his head, when it served as a heavy bench press and thus loaded front deltoid muscle bundles.
So, training every muscle separately with big weights in different training days, you can achieve greater muscular overload, resulting in better muscle growth and strength.
Greater emphasis on individual muscle group: no need to say that, coaching two muscle group per workout instead of whole body, these two muscle groups will receive far more attention than the whole body at once.
Less chance of total body workout: Overtrain exhausts are stronger than 1-2 workout muscle groups. Catching a long full-body system without proper rest, you can quickly earn overtraining
Fullbody from-for the beginner, split-for experienced athletes?
Corollary, the sentence in the caption is not the only correct opinion. For example, exercise physiologist and fitness coach of Switzerland, Marco Toigo considers unfair, the conventional view that beginners should train their whole body in one day, and middle-tier athletes and experienced athletes should split.
In his opinion, a form of training has nothing to do with driving experience of the athlete. Coach Marco Toigo, in the growth of certain muscles, such as biceps, mechanical and metabolic stimuli occur in the biceps due to proper training.
Thus, no matter how athlete trains biceps-separately or together with the feet. It has no advantages for the growth of muscles, if you load it correctly. If the athlete trains, neither split nor a full-body workout, it will not yield any results.
Properly compiled and executed training plan based on the principle of full body can give better result more than a defective split training and vice versa.
People with outstanding genetic potential can achieve much more, training the entire body at a time, one exercise for each muscle group than people with not very good potential,
which is responsible for the split-system.
Chris Batke, trainer and owner of fitness club Elemental Fitness Lab, believes that you should not copy the training programmes of professional bodybuilders who use Pharmacology and training 1-2 muscle group once per week.
Muscles are designed to move as a single unit. Our body is a unit, so it needs to be and train accordingly. Isolating individual muscles can lead to general weakness throughout the body, despite their impressive size.
Overall athleticism may improve only under the principle of full body. Another largest study in Sweden, Gothenburg University found that, for best muscular hypertrophy workout, in which muscle group 30-60 reps 2-3 times a week.
This training can be accomplished in two ways: Exercising 2-3 times a week full body system, making 1-3 approach on muscle group.
Training split system, loading muscle group twice a week.
However, in this case, you will have to exercise 4 times a week, alternating training on your body and underparts (Monday and Thursday, trains top body. OnTuesday and Friday- bottom).
In the end, no matter what system of trainings you are using. Any training scheme would work if it complied with the above principles.
Conclusions:
Workout your entire body at once, and workout on split-system has its advantages and disadvantages. Exact method to train your muscle groups depends only on you, your personal preferences, your free time and your recovery capabilities.
Do you like to improve your overall athleticism? Do full-body. If you want to work on more prominent part of the body? Adopt split system. If you are an experienced athlete and are in serious training period, you can emphasize on the split, to be able to load more muscles and give them more time to recover.
If you are a beginner, we recommend you start with full body: you are still not at the loads limit, you can still master technique fast and will be faster in progress. Ideally, you should combine and alternate different training approaches, focusing on their strengths and weaknesses.