Expert: Adam Kessler - 8/28/2006

Question
I would like to know your opinion of one of the most debated issues in weight training "which is better, full body routines or split routines, for building muscle?  It seems to me like nowadays you turn to any bodybuilding magazine, and you will never, ever, see any mention of full-body routines.  Everything is about split routines.  It almost makes me think, that if you want to look as big and muscular as you can, like many of the bodybuilders in these magazines, then you have to weight train on a split routine.  You even read of powerlifters and sports players being on these split routines.  It almost tells me that full-body routines just don't work as good.  I know that many people out there say that many of these bodybuilders take steroids nowadays to look really muscular, but what about the ones that don't?  Also, it's very confusing as to which split routine is best for building muscle, since there are so many of those routines out there (what's your opinion?).  There is only 1 article that I have run across a few months back in Men's Health Magazine that is actually based on science and research that may put an end to people doing split routines, and instead, doing full-body routines if they want to gain the most muscle.  This may also change weight training science as a whole.  Please read this article (which I included as a link at the end of this message) and then tell me if it may change the way everybody may look at training to gain muscle, and also after reading the article, how your opinion stands on the whole full-body routine vs. split routines?  Thanks so much for your expert assistance.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&categor...

Answer
I don't think it will change the way everyone looks at gaining muscle just for the simple notion that old-schoolers and meatheads like pumping the iron in the gym.  They dig the continual work everyday and it is a cult for them.

That being said I liked the article.  Alwynn Cosgrove is someone I really respect.  I'm going to try it out for myself and apply it to my clients.  It is tough for me to get my workouts and even though with some of my clients I do total body routines, I never applied it to myself.

I like to do total body workouts if the schedule allows.  Sometimes I have clients that have to work out on back to back days, so I will do a split routine.  I think an effective split routine has to cover 4 or 5 days at least, but some of the splits I have to do with my clients cover 2 or 3 days.

I think it boils down to what you have time for and where you are in your point of life.  If I was in my 20's I would probably be bullheaded and say to hell with total body.  I just want to lift hard and long.  Now that I'm in my 30's I'm wanting to stay healthy, but I also need to get a lot of quality out of my workouts.  I am going to try this workout when I can and see what happens.

Thanks for bringing it to my attention and I hope I answered some of your questions.

Adam Kessler
http://fitnessplanning.com