Full-Body Training vs. Split Routines for Fat Loss

If you think training chest on Mondays and legs on Wednesdays is the ultimate path to gains, you may want to reconsider.

When it comes to fat loss, a full-body training approach could be the smarter option.

A recent study from Brazil, published in the European Journal of Sport Science, challenges the conventional split-body method and highlights potential benefits of full-body routines.

Read Also: 5 Sustainable Habits for Weight Loss

The Study

Researchers aimed to compare full-body and split-body resistance training programs to determine which was more effective for reducing fat mass in seasoned lifters.

Full-body training involves working all muscle groups in each session, while split-body routines isolate specific muscle groups on different days.

Another goal was to assess the impact of delayed onset muscle soreness (DOMS) from each style, as higher soreness levels can reduce daily movement and hinder fat loss due to decreased non-exercise activity thermogenesis (NEAT).

The Methods

The study examined 23 experienced lifters divided into two groups:

• Full-Body Group: Trained all major muscle groups in every session.
  
  
• Split-Body Group: Focused on isolating one or two muscle groups per day.
  
  

Both groups worked out 5 days a week over 8 weeks, with an equal training volume of 75 sets weekly.

Each set comprised 8-12 reps at 70-80% of the participants’ 1-rep maximum (1RM).

Fat mass measurements were taken via DXA scans both before and after the study.

Participants were instructed to maintain consistent diets and consumed a post-workout whey protein shake to ensure consistent protein intake. DOMS was tracked in weeks 1, 4, and 8.

Read Also: Tips for Managing Your Diet While Eating Out

The Results

The findings? The full-body group experienced significantly greater reductions in overall body fat. This included fat loss in localized regions such as arms, legs, and hip/thigh areas.

Additionally, abdominal fat reductions showed a near-significant improvement in the full-body group.

Notably, participants in the full-body group reported less muscle soreness across all muscle groups compared to the split-body group.

Lower-body soreness, for instance, was up to 7.5 times lower. This suggests that full-body routines may allow for better daily activity levels outside of training sessions.

Insights for Lifters

For anyone balancing fat loss with maintaining strength and muscle, the research strongly hints at the superiority of full-body programs. But, as with any study, there are a few limitations to keep in mind:

• Small Sample Size: Results may not apply universally.
  
  
• No Direct Daily Energy Expenditure Measure: Assessing how DOMS influenced movement and caloric burn would have been ideal.
  
  
• Higher Training Volume in Full-Body Group: Due to extra warm-up sets for multiple muscle groups.
  
  
• Self-Reported Diet Data: Participants’ dietary tracking may have included inaccuracies.
  
  

Ultimately, fat loss relies on a calorie deficit, achieved by reducing food intake, increasing energy expenditure, or combining both strategies.

If split-body routines work for you and you can effectively manage a calorie deficit, adherence to your program matters most.

Key Takeaways

One standout finding of this study is the link between muscle soreness and its effect on NEAT.

If you've dreaded climbing stairs after a heavy leg day, you’ll know soreness can push you toward a more sedentary day, reducing overall energy expenditure.

NEAT, which includes activities like walking or cleaning, contributes significantly more to daily caloric burn than gym workouts for most people.

With a full-body program, soreness is distributed more evenly across the body, enabling you to stay more active throughout the day.

This makes full-body routines particularly effective for meeting fat loss goals.

The Bottom Line

A full-body resistance training program could be the smarter choice for reducing fat mass while staying active, thanks to less severe muscle soreness and potentially greater NEAT benefits.

However, as with any fitness regimen, the most important factor is sticking to what works best for you.

Whether you’re committed to full-body sessions or prefer split-body routines, consistency combined with a well-maintained calorie deficit is the key to success.

Source: menshealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.