Full-body training vs. 3-piece split: Why full-body training three times a week is more effective #81
A new customer of mine inspired me to write this blog post. He has been training for years and was looking for new impulses for his training. When I told him that a full-body workout three times a week was more effective than a 3-split workout, he was very surprised. He thought that full-body training was only for beginners. But nowadays, even bodybuilders no longer train brosplits (a different muscle group every day). So let's take a closer look at this topic.
What is full-body training and what is a 3-way split?
Before we dive into the details, let's briefly clarify what is meant by these two training approaches.
Full body workout:
With this method, you train all the major muscle groups of the body in each training session. This means that exercises for the legs, back, chest, shoulders, arms and often also the core are combined in a single session.
3-piece split:
Here the training is split over three different days, with different muscle groups being trained on each day.
Advantages of full-body training Higher training frequency per muscle group
In full-body training, all muscle groups are stimulated three times a week. This results in a higher overall training frequency per muscle compared to the 3-way split, where each muscle group is only trained once a week. Studies have shown that a higher training frequency can lead to better muscle building and strength gains, especially for beginners and advanced athletes.
More efficient use of training time
As all muscle groups are trained in one session, full-body training is particularly time-efficient. For people with limited time or an irregular schedule, it allows them to train all major muscle groups on a regular basis without having to go to the gym every day.
Better regeneration
distributing the training load over the whole body prevents individual muscle groups from being overstressed. This can lead to better regeneration, as each muscle has at least 48 hours of rest after a training session before it is stressed again.
Optimal hormonal response
Full-body training can lead to an increased release of anabolic hormones such as testosterone and growth hormones. This is due to the fact that training large muscle groups in one session uses more muscle mass, which has a positive effect on hormone levels.
Flexibility and adaptability
If you miss a training session, this is less critical with full-body training, as you will train all muscle groups again in the next session. With a 3-part split, missing a session would mean that certain muscle groups would not be trained for a whole week.
Suitable for all training levels
Full-body training is particularly suitable for beginners as it allows them to learn the basic movement patterns and build a solid foundation. However, advanced users can also benefit from this training method by increasing the intensity and integrating advanced techniques.
Lower training frequency per muscle group.
Lower training frequency per muscle group
As already mentioned, each muscle group in the 3-way split is only trained directly once a week. This can lead to slower progress, especially for those striving for maximum muscle gain.
Increased risk of imbalances
If a training day is missed, this can lead to certain muscle groups remaining under-trained. Muscular imbalances can develop over time.
Longer training sessions
As several exercises are performed per day for the same muscle groups, the training sessions can take longer. This can be a disadvantage for people with limited time.
Practical realisation of a full-body workout
An effective full-body workout should include basic exercises that target several muscle groups at the same time.
Here is an example of a full-body programme three times a week:
THE ULTIMATE CONCLUSION
While both full-body training and the 3-piece split have their place in strength training, full-body training offers numerous advantages when performed three times a week. The higher training frequency per muscle group, efficient use of time and better recovery are just some of the reasons why it can be more effective than a 3-split. For many people, especially beginners and those with limited time, full body training is a great way to build muscle mass, increase strength and get fitter overall. It allows for balanced development of all muscle groups and can be customised to suit individual needs and goals.
Ultimately, the choice of training plan depends on personal preferences, goals and life circumstances. However, it is worth considering full-body training as an effective alternative to the 3-piece split.
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