The gym can be a confusing place. Have you ever wondered if you should focus on doing full body workouts or body part splits? With so many opinions and fitness advice circulating around the Internet, it can be difficult to know what’s right for you. In this article, we’ll explore exactly how each type of workout can benefit you and help you determine which one is better for you and your fitness goals.
1. Unlocking the Power of a Full Body Workout
Experience a huge range of benefits
When it comes to improving physical performance, a full body workout can be the secret weapon that helps you take your fitness level to the next level. Unlike many other types of training, a full body workout offers a wide variety of benefits no matter what the goal. The combination of free weights, machine weights or bodyweight exercises paired with HIIT cardio can help you:
- Crank up your metabolism, encouraging extra calories burned throughout the day
- Stay functionally fit, allowing you to move and maintain proper form better in everyday tasks
- Train your nervous system, allowing you to lift, move and react more quickly
- Increase functional strength so you can better handle heavy loads in real-life situations
- Enhance muscular coordination, improving timing in muscle groups fired
When it comes to getting the most from your hard time in the gym, a full body workout can be the perfect way to challenge your entire body and see remarkable results in a shorter amount of time. And for those who don’t have a ton of time in their schedule, a full-body workout is an excellent choice that delivers constant and reliable results that can be seen in your physique and overall athleticism.
2. What Are the Benefits of a Body Part Split?
A Body Part Split Offers Flexibility
A body part split is a type of workout that is designed to target specific muscle groups throughout a week. It is particularly useful for those who cannot dedicate themselves to a full-body workout every day. This split helps you to control the frequency, intensity and volume of your training while building strength and enhancing muscle definition.
Free Up Time
A body part split is a more efficient way of training, as you can hit different muscle groups in one session. This will leave more free time for recovery, both physically and mentally. Isolation exercises can be used to target specific muscles, while compound movements can be used to hit multiple muscles at once. You can also select exercises that target smaller muscles, such as those in your arms and rotator cuff, for increased gains.
- More intense training sessions
- Increased muscle definition
- More time for other activities
Moreover, since you are solely targeting certain muscles, your training sessions can be more intense and focused. This type of workout allows you to improve strength and muscle size in shorter periods of time, which means you can have more time for other things in your life.
3. Achieving Optimal Results with Both Types of Workouts
Wisely Incorporating Different Types of Exercise
Variety is an important aspect to exercise and should be combined in a holistic approach to ensure maximum benefit. Different varieties of exercise use different muscles and produce different results. For maximum fitness benefits, incorporating both anaerobic and aerobic exercises is essential.
Anaerobic exercise is short and usually done in bursts of exertion. This kind of exercise uses oxygen stored in muscles and helps develop speed, power, and strength. On the other hand, aerobic exercise involves repetitive low intensity movements. It helps build respiratory capacity and endurance. When these two types of exercise are combined, they work to optimize muscle gains, fitness routines, and overall health.
- Mix it up by doing both aerobic and anaerobic activities in shorter intervals
- Balance your routine – alternate high-intensity and low-intensity exercises
- Push each other – use a partner to motivate you to rep those last few minutes
- Put in the time – finding time to dedicate to your fitness routine will see big results
In order to get the best results from these two types of exercises, aim to mix it up and keep your routine challenging, find a friend to motivate you when you hit a wall and most importantly, make sure to put aside time to focus on your fitness routine. If done right, you will not only achieve better results but a healthier you!
4. The Final Verdict on Which Training Protocol to Follow
After careful consideration, the best training protocol for your specific goals is a combination of both traditional periodization and reverse linear periodization. Based on the research, traditional periodization works best for hypertrophy, while reverse linear periodization works best for strength and power. The following are the advantages of using this combined approach:
- Increases your training intensity over time
- Allows your body to efficiently adapt to changes
- Brings more significant progress in less time
This combined approach also comes with the advantage of being able to adjust the plan depending on your progress, as well as the risk of burnout. Both traditional and reverse linear periodization protocols have their drawbacks, but the combined version combines the best of both worlds.
When it comes to deciding which is the better option for you, full body workouts or body part splits, there is no one-size-fits-all answer. Each option has its own unique set of benefits and drawbacks. So experiment and find the best approach that gets you results. And always remember to listen to your body – it will never steer you wrong.