Split training vs. full-body training. Which works better?
Split training is a strength training system in which workouts are divided by body region.
With split training, the whole body is not trained in one workout; instead, the different body regions are trained on different days. The most common are 2-way splits divided by the push-pull method or upper and lower body, whereby a rest period of at least 48-72 hours should be observed for the trained muscles.
There are also 3-way and 4-way splits, but these are not discussed in more detail here.
Advantages of split training
Compared to full-body training (especially of the large muscle groups), split training makes it possible to focus better on individual or possibly neglected muscle groups. Mental or physical pre-fatigue can also be better avoided, for example when the chest muscles can be trained from the start rather than only after the legs, core and back. So with split training you can make your training more specific and train several functions for the same muscle.
Disadvantages of split training
The time required increases with the number of splits. Depending on how intensively you design your workouts, each muscle group should be trained at least twice a week. With a 2-way split, this means four workouts per week. The hormonal and metabolic response to training is smaller because not only large muscle groups are trained. However, the latter plays no role regarding the muscle hypertrophy effect.
Muscle hypertrophy is a local process that occurs independently of the release of so-called "anabolic hormones" after training, provided hormone concentrations are in the permissive range. Whether you train your biceps alone or together with your legs makes no decisive difference to biceps muscle growth.
Possible division of 2-way splits:
Division by push-pull method
Split 1: Legs, back, elbow flexors
Split 2: Core, chest, shoulders, elbow extensors
Division by upper and lower body
Split 1: Core, upper body
Split 2: Legs
