Training & movement
B · Reasonable confidenceSplit or full-body training: difference in strength and muscle growth?
Subject: Split versus full-body training for strength and muscle growth
What this means
No significant difference in strength (bench press MD 1.19, p=0.34; lower body MD 2.47, p=0.29) or hypertrophy (elbow extensors MD 0.30, p=0.84; elbow flexors MD 0.17, p=0.91; vastus lateralis MD -0.08, p=0.93; LBM MD -0.07, p=0.92) between split and full-body at matched volume. 14 studies, 392 participants.
Ramos-Campo DJ, Benito-Peinado PJ, Andreu-Caravaca L, Rojo-Tirado MA, Rubio-Arias JA · 2024 · Journal of Strength and Conditioning Research 38(7):1330-1340
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
A comparison between programmes that divide the body across sessions and programmes that train the whole body each session.
Who this applies to
Healthy adults, both untrained and trained.
Size of the research
14 studies, 392 participants.
What to keep in mind
Other training variables (e.g., frequency) not matched between groups; most studies 4-12 weeks.
Practical conclusion for REZA
The split is chosen based on the number of available days, not gym habit.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1519/JSC.0000000000004774 · PMID: 38595233
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.