You want to make the most of the workout, so “it’s hard to be mentally OK with backing off or doing fewer reps on days when you really need to.”īut if you know you’re going to train shoulders, for example, two more times that week, it’s easier to be responsible and train within your limits. “You know you have one day to set a PR, or at least top your last performance,” says Jason Ferruggia, a strength coach, author, and host of the Renegade Radio podcast (), so you’re liable to go to failure or go heavier than you may be feeling up to. When you only work a muscle group or train a lift once a week, there’s a lot of inherent pressure to go as hard as you can. There are several aspects of training your whole body three or more days per week that can make full-body workouts an even wiser choice. For instance, you could base your first upper-body day around bench presses and rows, do squats on your lower-body day, and then do shoulder work and chinups in your second upper-body session followed by deadlifts in your second leg day. They give you a chance to train the same muscles at least twice a week. Full-body workouts won’t leave you nearly as tender and stiff the next day.Ī good middle-ground between body-part training and full-body training is upper-lower splits. This is preferable if you play sports or do other activities that you want to be energized for. While you may be able to lift more weight, at the same time, you won’t get as sore doing total-body workouts as you would if you wailed on one body part or muscle area for a whole workout.
Average rest time between sets full#
Heavy squatting won’t do much to impair your pressing, so you can give each muscle group a full stimulus. But in a total-body workout, you’re relatively fresh for each exercise.
You’re more likely to coast with lighter weights. On a leg day, after you’re done squatting, you may have little left in the tank to do Romanian deadlifts or lunges with intensity. And so what? You will have just worked chest two days earlier and you already know you’re going to hit it again the next session.įull-body training also tends to allow you to train heavier. Whereas if you do a little training for your chest Monday, Wednesday, and Friday, for example, missing a day only costs you a few sets off your total volume for the week. If you’re on a body-part split and you miss a day, you could end up going a week or more without training a muscle group, and that can cost you progress. Total-body training is especially useful if you have a tough schedule that forces you to miss workouts from time to time.
If you train your whole body each workout, you don’t need multiple workouts to make sure you cover everything at least once in a week. If doing three sets, three times per week yields the same gains as bombing a body part one time per week, doesn’t it make more sense to use the minimum effective dose? It’s that you don’t need to crush a muscle with a long, grueling workout to make it grow. After eight weeks, the muscle and strength gains the two groups made were roughly equivalent.īut the big take-home here isn’t that your training split doesn’t matter. The body-part guys did nine sets per muscle group once per week while the full-body team trained each area three times per week with three sets each-so the total training volume was the same. A 2016 study in the International Journal of Exercise Science compared subjects doing a body-part split (chest, shoulders, and triceps one day, back and biceps the next, then legs) to a group that followed full-body workouts. The majority of research has found that the total amount of work you do for a muscle over the course of a training week matters more than how you do the work. Still, for most genetically-average, drug-free lifters, there’s no clear advantage to it over full-body training. There’s nothing blatantly wrong with this approach, and it’s always been the preferred schedule among bodybuilders. Chest on Monday, back on Tuesday, legs Wednesday, etc. Most people weight train according to some kind of body-part split routine.
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