When it comes to training for hypertrophy (ie. making your muscles grow), there is generally two typical ways in which we program for this — full body verse split routines. Although both methods can achieve desired results, it's important to note the differences in each approach.

A split routine applies the principle of overload maximally. This basically means that the more stress that is placed on a muscle, the more it is stimulated to change. Split routines allow for multiple exercises for specific body parts, therefore resulting in maximal exhaustion/stimulation of all muscle fibres worked. The high set numbers ensure exhaustion and can elevate anabolic hormones. Seven days of rest ensures full recovery.

A full body three times a week routine is based on the idea that training is the stimulus for change. Theoretically, the more frequently the muscle is stimulated, the more likely it is to change. This is also based on studies that consecutive days training does NOT enhance markers of muscle damage (assuming that after 48 hours, the muscle cells are ready to be stimulated once again). A full body routine also allows every workout to include large muscle group exercises for maximal anabolic hormone release.

You might be thinking wow, a full body routine provides three times more opportunity to change yourself since you're training those muscle groups three times a week. However, a split routine allows more overload, more angles, and more sets to ensure exhaustion. The bottom line is split routines are high volume / low frequency and full body routines are low volume / high frequency. The good news is both work! Using a combination of both in a wise fashion can really help you beat those awful plateaus. So don't be afraid to experiment, talk to any of our fitness consultants, and find out what suits your individual goals!