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Should I train full body or do an upper lower split?

TRAINER, OLIVER WHITE

Full body workouts: you are exercising your full body, with all muscle groups being used in a single session. For example, you combine exercises that use the upper body and lower body. Body part split: you separate your muscle groups or movement patterns into workouts on different days. For example, you might train chest and back one day, legs and core the next day, shoulders and arms the following day. Why do a full body workout? Firstly the benefits of a full body workout are huge. Full body workouts normally tend to incorporate compound strength exercises, which are a super efficient way of training for strength as well as improving cardiovascular health. Usually, compound exercises increase the heart rate more than isolated exercises because the body needs to use more muscles at one time, meaning the heart has to pump more blood around the body. To do that, the heart rate has to rise. Compound exercises = exercises that use more than one muscle group at a time i.e. squats and deadlifts Isolated exercises = exercises that only use one muscle group i.e. bicep curls or triceps push downs Who could train this way? Anyone. Full body workouts are a fantastic option for beginners because they allow for repeated learning of new skills compared to a traditional bodybuilding workout where you would only do a specific exercise once a week. Full body workouts also help create a great base strength in all areas of the body and by helping to teach correct technique and movement patterns. Others who can benefit from full body workouts: If you're busy throughout the week you get to tick off all muscle groups in one or two sessions. If you're looking for weight loss, full body workouts will maximize calorie burn. If you're looking for a balanced body, full body workouts don’t focus on just one area, so all muscle groups will benefit. If you love a cardio blast as well as strength training, full body workouts can tick both boxes. Single body part split workouts Body part split workouts can be great for a number of reasons. They allow you to focus on weaker body parts and put a concentrated effort into strengthening a specific area. Body part splits usually include isolated exercises (as well as compound exercises), honing in on and really working one muscle group at a time. Also you don’t have to stick to traditional leg day, chest and back day, arms day. You can switch up a training split whenever you like – train legs and arms together, back and shoulders together, chest and core together if you like. Alternatively, you can split your training into pulling movements and pushing movements to add more variety. Who could train this way? Body part splits are great for intermediate and advanced level exercisers who are looking to build muscle. These workouts are not suitable for beginners as that tend to cause a grater muscle soreness than full body workouts as the training is spread over the body Who can benefit from body split workouts: if you’ve got a particular muscle group you’d like to strengthen, split workouts can help you build up an individual area If you are injured and limited to training certain muscle groups, split workouts can be a great choice for you - just pick the ones you can do.


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