Split Training vs Total Body Training

I know, it's all down to what your goals are and what level of workout programme you are capable of doing...but what is the verdict of theworkouts.com? Please bear with me during this article as this question is loaded with a minefield of answers and permutations, but read on...hopefully I cover them all for you!

To start with, this website contains both types of workouts, and I still switch between the two fundamental workout options. I am often asked the question and what I usually say is this... total body routines work really well as part of a weight loss workout routine, and split workouts allow more scope for focus on individual body parts...thus leaning more towards the weight gain and bodybuilding side of workout purposes.

Of course there are many other factors to consider, and I have used total body workouts to add muscle, contradicting my statement above, but generally speaking, most personal trainers, bodybuilders and fitness specialists will point you towards total body workouts if you are a) a beginner, or b) looking to lose weight. The same people would point you towards split routines if you are experienced in working out and want to add muscle mass. Total body routines help speed up your metabolism, lighting your fat burning furnace by using every big muscle group in each workout. Split routines chosen carefully can allow for a great blood pump and more rest per muscle group between workouts (preventing overtraining and fatigue).

One of the most frustrating things about working out, whatever your goal may be, is that it is sometimes hard to find a straight forward answer to what seems like a perfectly straight forward question. This is why I'm am trying to address this issue and lead you towards an answer that suits your own workout requirements.

Let's create a certain individual's scenario to help you understand what I am saying. Let's say a beginner told me they would like to start working out, their target is to add lean muscle mass and basically gain weight. I would initially point them towards trying a total body workout routine. Why? I would do this to help condition their muscles in preparation for growing. Weight training will be a big shock to their system as a beginner. They need to gain all round strength, allowing joints and supporting muscle groups to allow for a sustained period of injury free workouts. Once they have gained strength, made initial muscle gains and feel confident enough to perform most exercises for all the muscle groups, then it would be a good time to try out split routines. Use total body routines to build the foundation, then use spits to drive more focus towards each muscle group.

Here's more specific advice geared towards your ability and goals;

Beginner wanting to add muscle
Do total body workouts for a few months, then switch to split routines for more muscle focus.

Beginner wanting to lose weight
Do total body workouts as part of supersets or circuits, keeping the weight lifting tempo up to almost cardio level. Also do some interval cardio training at the end of each workout or between weight training workouts.

Experienced wanting to add muscle
You will already know it's good to switch workouts every 4 to 8 weeks. Switch between the best split routines such as the push, pull workout, or the upper and lower split routine. Maybe throw in a total body workout from time to time to keep your muscles guessing.

Experienced wanting to lose weight
Pretty much the same as a beginner wanting to lose weight. Do total body workouts as part of supersets or circuits, keeping the weight lifting tempo up to almost cardio level. Also do some interval cardio training at the end of each workout or inbetween weight training workouts. If you can, try doing a routine like this; Mon/Wed/Fri - total body weight training, Tues/Thurs/Sat - 30 mins interval cardio training, running/cycling/rowing machine etc.You can even have Sunday off, am I generous are what?