And The Best Gym Split Is...
Wondering whether to train your whole body in one session or break it down into targeted splits? It’s a long-standing debate, but science has weighed in: both can work equally well for building strength and muscle—if you follow a few key principles.
What the Research Says
A meta-analysis of 14 studies compared full-body and split routines, where exercises were divided differently but matched weekly volume. Researchers found that as long as total sets, reps, and weights were the same, results were comparablefor both methods.
The Big Exception
While total volume matters, how you train is just as critical:
If you train more often but don’t push close to failure, you won’t maximize results.
Intensity and effort—working near failure—are essential to seeing progress.
The Key Takeaway
The best workout split isn’t about following a specific formula—it’s about choosing a plan that fits your lifestyle and allows for consistency and progress.
What’s Right for You?
Short on Time: Full-body workouts, 3 times per week, are an efficient way to hit all muscle groups.
Frequent Gym-Goer: If you enjoy more frequent sessions, a split routine (e.g., upper/lower body or push/pull/legs) might be more your style.
Sustainability: The “best” split is the one you can stick to while training hard and progressing over time.
Final Thought
Whether you prefer full-body or split routines, the fundamentals—volume, consistency, and effort—are what drive results. Choose the split that aligns with your schedule and keeps you motivated to show up and push yourself.
