For those that are new to the weight training world, there has been a raging debate for quite some time and it doesn’t look like it will be going away any time soon.  For those that aren’t new to the fitness world, you may already know what I’m referring to. 

The Great Workout Debate:  Total Body vs. Body Part Split

So, let’s examine what the routines are, the arguments for, and the arguments against, shall we? 

Total Body Training

Total Body Training is a routine in which all major muscle groups are targeted in every workout.  These workouts are generally done 3 times per week to allow for partial muscle recovery.  These programs are designed to maximize fat burn, stimulate balanced muscle growth, and maximize strength gains.

Arguments for:  Your muscles don’t work independently…they work in conjunction.  So why would you train them independently?  Trying to target individual muscles is inefficient and can cause muscle imbalance.  Also, science has proven long ago that the bigger the muscle, the more calories you burn during the day.  Since Total Body workouts target large muscle groups with an average 48 hours rest between workouts, this is the most effective way to build strength and burn fat. 

Arguments against: Lack of isolation may leave some muscle groups under worked, the recovery time is too short, its just not the way Arnold did it (ok, I added that one)

Body Part Split

Body Part Splits come in many, many variations.  Basically, it is a workout routine that focuses on a specific muscle group during each workout session.  Some splits target just one muscle group (like arms, chest, legs, etc) while others may target multiple muscle groups (like chest/tris, back/bis, etc).  Another popular split is an upper/lower split which is considered almost a hybrid between total body and body part split.  In this type of routine, you work all of your upper body one day while working all of your lower body the next.

Arguments for:  If you really want muscle growth and definition then you need to concentrate your efforts on targeting each muscle with specific exercises that stimulate their growth.  The volume of work for each muscle in a body part split routine cannot be matched in a total body routine.

Arguments against:  Your muscles don’t work independently of each other so trying to isolate muscle groups is inefficient and can cause muscle imbalances.  Splits do not burn near the number of calories as a total body routine since total muscle recruitment is lower.    Also, splits allow too much time between muscle group stimulation to be optimally effective.

So, inevitably, you may be wondering where I sit on this subject.  Here is my philosophy:

Beginners:  If you are just starting to weight train, go with a good, pre-made, professional full body routine.  Whether your goals are to burn fat, gain muscle, or both, I’m a firm believer that you will see the biggest gains with this method.  There are some very good, free workout routines out there.  A great place, in my opinion, to start looking for one is at the Men’s Health training forum.  Just a word of warning:  if you create a routine yourself and post it there for review, be prepared for brutally honest feedback.

Intermediate:  If you’ve been at weight training a while (a couple of years), I would still recommend a good total body routine or a well designed upper/lower split.  What I mean by a well designed upper/lower split is a routine that effectively compelments all planes of movement (a vertical push for every vertical pull, a horizontal push for every horizontal pull, etc).  Again, finding a professionally designed routine is, in my opinion, the best route to take.

Advanced:  For the advanced readers, I’m going to leave the choice up to you since you know what has worked for you in the past.  It wouldn’t make sense for me to make a recommendation, would it?

So, there you have it…the great workout debate.  Will it ever be settled once and for all?  I really, really doubt it.  What do you think?  Feel free to leave your comments below!