Which Training Schedule is Best: Whole Body, Split-Routine or Single-Body-Part?


Base your training on the right foundation.

The right answer to your question will probably depend on how long you’ve been training and what stage of development you’re at.

In the early stages of your development (anywhere from 0–3 years training experience) it’s a good strategy to incorporate large, multi-joint exercises to stimulate overall growth and build a foundation for future refinement and detail.

With increased experience and fitness comes an uptick in your ability to generate and handle intense training and the self-knowledge required to estimate the recovery time and procedures required to ensure maximum growth with less risk of overtraining and injury.

When you’ve built your base foundation, gained experience, confidence & competence, sharpened your neuromuscular conditioning, endurance, stamina and power is the time to focus on the mindset and proper technical aspects needed to maximise the potential gains offered by singling out body parts for the intense training dynamic required to get the most out of isolation training.

  • Beginner Trainer (0-1 years): Whole Body
  • Intermediate Trainer (1-3 years): Split-Routine
  • Advanced Trainer (4+ years): Isolation/Single-Body-Part


2 Comments on “Which Training Schedule is Best: Whole Body, Split-Routine or Single-Body-Part?

    • After over 40 years of training (more than 30 of those pretty much non-stop) with only a few breaks (a short stint in the Army and recovery from various surgeries), doggedly doing hi-volume training that often ended-up as 2 hr. double-split sessions, I’ve come to the conclusion that less-is-more.

      The demands of a busy schedule sometimes enables you to build the discipline to get much more in less time.

      You do what works for you.

      So, if I were to do it over, I’d train more core, more intensely, for a shorter duration and take longer rest intervals between sessions. I would also change the way that I dieted, but that is for another blog.

      You do what works and cut out the noise.

      It’s how progress is made.

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