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Should I train in full body or split to gain more muscle?

Should I train full body or split to gain more muscle?

When aiming to gain muscle, the effectiveness of your workout routine is crucial. Two popular approaches are often debated: whole-body training and interval training. Each has distinct benefits, but which one is best for maximizing your muscle gains? To answer this question, let’s look at the features and benefits of each method.

Whole Body Workout

Full-body training involves targeting all major muscle groups in a single workout. This traditional approach offers several advantages:

1. High frequency

By targeting all muscle groups in each session, you can train each muscle several times per week. This promotes consistent muscle growth and rapid recovery.

2. Stimulation globale

Full-body training provides overall stimulation of the body, which can lead to increased production of anabolic hormones such as testosterone and growth hormone.

3. Time efficiency

For people with busy schedules, full-body training may be more practical because it requires fewer sessions per week to cover all muscle groups.

However, there are potential drawbacks to this method:

  • Accumulated Fatigue: By working all the muscles each session, fatigue can build up, which could compromise performance during subsequent exercises.
  • Volume limitation: It can be difficult to provide enough volume to each muscle group in a single session, which can limit potential gains.

Interval training

Interval training, also called a split routine, involves dividing your workout routine into different sessions targeting specific muscle groups on different days. Here are some advantages of this approach:

1. Increased volume per muscle group

By focusing on a specific muscle group during each session, you can increase the training volume for that group, promoting maximum muscle growth.

2. Increased recovery

By allowing certain muscle groups to rest while you train other groups, interval training can promote better recovery and prevent overuse injuries.

3. Personalization

Breaking up your routine allows you to customize your program based on your specific goals and any weak areas you want to target.


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However, there are also disadvantages to consider:

  • Reduced frequency per muscle group: Since each muscle group is trained less frequently, it may be more difficult to maintain consistent muscle growth.
  • Higher time demands: Interval training requires more sessions per week to cover all muscle groups, which can be difficult for those with busy schedules.


So what is the best approach to gaining more muscle? The answer largely depends on your personal preferences, schedule, and specific goals. For some, full-body training provides time efficiency and overall stimulation, while others may prefer interval training for its ability to provide increased volume per muscle group and optimized recovery. The key is to choose a method that suits you and stay consistent in your training program to achieve the best possible results.

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