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Expert: Rick Karboviak Date: 8/28/2006 Subject: Split Routines vs. Full Body
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.
Answer Dave,
I'll give you my honest opinion on training magazines. Most of them are recycled hogwash & full of more myths & hype, than they are about actual facts. I don't trust Men's Health, Mens Fitness, Muscle & Fitness, and all the other garbage rags. They are merely catalogs for supplement ads with occasional articles and generic, fakely-endorsed routines. These pro athletes they showcase in there don't even do the workouts, they are merely signing their name to a stupid workout routine that anyone could whip up, and they just say they do it so they can get the $$$ and free publicity. You think Terrell Owens really does the workouts they say he does? He's a publicity hound and loves to get his name into anything. This is a hidden secret in the magazine industry that I discovered, and since then, I haven't subscribed or purchased a single issue.
That being said, to your question, I believe that full body routines work best for better, long term health gains. I got sick of the bodybuilding misinformation cycle of how to do, or when to do splits, and realized that full body workouts get it done better. Why? Because most of them can fit into people's lifestyles. Split routines fail because no one has the absolute time to devote to them. Full body routines do better in the long term, mainly because they can fit into a person's schedule better, and end up sticking to them in the long run of things. I have also felt personally that a full body workout, mainly done with bodyweight & kettlebell training, has done more for me in creating a solid, better functioning body in my athletic & daily performances.
I did read the article and I agree a lot with what Alwyn Cosgrove says. I have read a lot of his work and take his common sense approach to my clients, too. You can certainly get a lot done in less time with a full body workout routine. My feelings are that you have to train the body as a machine to work as a machine. You don't do seperate body part contractions to complete a total body functional lift, you must use the body in sync throughout actions in real life.
