While many of the so called fitness experts and celebrities often push split routines (in which you work a different portion of your body on separate days of the week), I am recommending that you engage in total body workouts.
This means you’ll be training all, or the majority, of your muscles each and every time you workout.
This type of strength training has been documented to be very successful for decades, but even more so if performed with the appropriate volume, frequency, and intensity as recommended in this book.
Split routines can be effective for sure, but what usually happens over time is that they allow you to spend too much time and too many exercises on one particular muscle group when working at a high intensity level.
This can lead to overtraining your individual muscles and your overall body fairly quickly, unless the workouts are spaced with several days of rest between them.
When this happens, you stand to lose much of the fat burning and cardiovascular benefits of training the whole body together, so you’d then have to add separate aerobic sessions into the mix.
Interestingly enough, split routines also became increasingly popular around the same time steroids and other performance enhancing drugs showed up in gyms across the country.
When on substances like these, split routines, or any routine will produce worthwhile results due to steroids’ ability to assist your body’s recovery ability.
Your body is a combination of several parts and systems, and it rests as a whole. It only stands to reason that you should train it as a whole.
And when you subject your entire body to high intensity strength training at the same time, you burn more calories and, most importantly, generate a larger release of fat burning and muscle building hormones than you would have if you had just trained a section of your body.
This is a very powerful and important point.
In addition, studies have shown it takes, on average, approximately 2-3 days for your muscles to recover from intense weight training exercise.
Why wait a week or more to train that muscle again when it is ready a couple days later?
Full body workouts performed 2 or 3 times per week are perfect for this recovery timeline as you’re working those muscles 2-3 times per week.
Full body workouts also promote balance and symmetry throughout your body…on a split routine, it can be very tempting to skip a workout if it’s one of your least favorite body parts.
Believe me, I’ve skipped many a leg workout in the past when on a split routine because of their grueling nature. I’ve found slipping isn’t so easy with full body routines.
And on a personal note, We tried split routines of all kinds over the years, as well as various full body schedules.
I can tell you that I’ve never experienced the fat-burning, muscle and strength building, and cardiovascular conditioning of full body training with any other method, including split routines.