Split or full-body workout routine: which is best to increase muscle strength and hypertrophy?

Abstract

Objective: To compare the effects of different resistance training programs on measures of muscle strength and hypertrophy. Methods: Sixty-seven untrained subjects were randomized to one of two groups: Split Workout Routine (n=35), in which muscle groups were trained twice per week in an A/B split consisting of eight sets per session, or Full-Body Workout Routine (n=32), in which muscle groups were trained four times per week with four and eight sets per session. Both groups performed eight to 12 repetition maximum per set, with 60 seconds of rest between sets. Maximal strength and muscle thickness were assessed at baseline and after eight weeks of training. Results: A significant main effect of time (pre versus post) was observed for maximal strength in the bench press and squat exercises and thickness of the elbow extensor, elbow flexor and quadriceps femoris muscles. Selected variables did not differ significantly between groups. Conclusion: Resistance training twice or four times per week has similar effects on neuromuscular adaptation, provided weekly set volume is equal.

Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis

“…Although all studies included in this meta-analysis used valid and reliable methods for quantifying muscle mass, different authors employed methods with varying levels of precision. Ultrasound was the most widely used method, employed by up to 5 studies (2,9,22,34,35,39) followed by dual-energy X-ray absorptiometry (DXA), which was used by 3 studies (5,10,12), anthropometry, used in 2 studies (7,13), and bioelectrical impedance, used only by Pedersen et al (25).…”

“…Split routines are typical of bodybuilding-style training and serve to increase muscle metabolic stress by increasing volume loading within a muscle group (20), which in turn can enhance the hypertrophic response to the exercise bout (28). In this way, it is suggested that the split routine is believed to improve the ability to perform a greater volume of training per muscle group while maintaining intensity, generating greater muscle strain in a specific training session (9). In addition, this type of routine facilitates recovery because alternating between muscle groups allows a certain muscle to have more recovery time between training sessions (9).…”

“…In this way, it is suggested that the split routine is believed to improve the ability to perform a greater volume of training per muscle group while maintaining intensity, generating greater muscle strain in a specific training session (9). In addition, this type of routine facilitates recovery because alternating between muscle groups allows a certain muscle to have more recovery time between training sessions (9). Therefore, implementing a split routine may be an effective strategy to improve hypertrophic gains by facilitating the use of higher volumes over time.…”

“…Frequency is often described as the number of training sessions performed each week. However, a more common definition of frequency relates to the number of times a specific muscle group is trained in a week (9). Thus, there is strong evidence that resistance training frequency does not significantly affect muscle hypertrophy when volume is equated (29).…”