Is it better to train full body or split routines for muscle growth?

Both full body and split routines can effectively support muscle growth, but full body training is optimal for beginners, while split routines offer greater customisation for intermediate and advanced lifters aiming to target specific muscles.

Effectiveness of Full Body Workouts

Full body workouts involve training all major muscle groups in a single session, typically completed three times per week. This approach provides frequent muscle stimulation, particularly beneficial for those new to resistance training. High training frequency helps reinforce correct technique, promotes balanced development, and optimises protein synthesis, which is key for muscle growth.

For individuals with limited time, full body routines are efficient, allowing for comprehensive sessions without the need to visit the gym daily. Many leading fitness trackers, such as the Garmin Venu 3, support full body workout planning and recovery monitoring, increasing effectiveness through structured tracking.

Advantages of Split Routines

Split routines break down sessions to focus on specific muscle groups or movement types on different days (e.g., push/pull/legs or chest/back/arms). This allows for higher training volume per muscle group and more exercise variety, making it suitable for intermediate and advanced audiences.

Customisation is a key advantage of split routines, enabling precise attention to weaker body parts or more advanced hypertrophy strategies. As recovery demands increase with experience, split routines help manage fatigue by distributing workload across the week.

Choosing the Right Approach

For beginners or those limited to fewer weekly sessions, full body workouts are recommended for balanced progression and simplicity. Intermediate and advanced trainers seeking greater muscle growth and specialisation benefit from split routines that adjust to individual goals and recovery needs.

Ultimately, muscle growth depends on consistent progressive overload, sufficient recovery, and nutrition. Both full body and split routines provide effective pathways when programmed according to the lifter's experience and schedule.