Most if not all the previous workout videos I have posted on this blog featured training split. For those who do not know what that is, it is training specific body parts per workout on different days. Today’s video is about full body bodyweight workout for beginners.
We shall also briefly look at the advantages and disadvantages of a training split below the video.
Whilst the title says the exercises are for beginners, some of them just might be a little advanced for a complete novice. But I like it that some of them help prepare you for some advanced (and impressive) movements such as one-hand pushups. I also like the illustrations on the right that show you what muscles each exercise trains.
Full Body Training vs Splits
Full body training is just that, you train all body parts in one workout. As mentioned earlier, a split is when you target train specific body parts, which you train on different days. For example, you might train chest and triceps Monday, and then legs Tuesday, and then Back and shoulders Wednesday.
I won’t go into specific training splits, also called workout splits, as these are beyond the scope of this post. Commonly, they involve training opposing muscle groups (example, chest and back) or complimentary muscle groups (example, shoulders and triceps) in a session.
So, which one is better?
Well, each has its pros and cons as follows:
Full body workout pros:
- Can help build a balanced body since all muscle groups are trained in one session.
- Missing a workout is no big deal, you can catch up next session.
- Maximizes calorie burn: good for fat burning.
Full body workout cons:
- Can be time-consuming: A session can last a couple hours.
- It can be challenging to focus on particular muscle groups.
- You could fatigue toward the end of the workout session and begin to get sloppy.
- Easy to over-train, especially if you train back-to-back days.
Full body workouts are best for beginners and people whose schedules change frequently, those who travel a lot or those who aren’t into strength training but enjoy a good sweaty workout.
Training split pros:
- A workout split allows you to super-focus on specific body parts.
- Less time consuming: you could finish in an hour or less yet get an intense workout.
- Easy to switch up workouts and prioritize problem/lagging muscle groups.
Training split cons:
- Less overall burn than a full body workout (this can be mitigated by doing cardio at the end).
- Missing one workout can throw your training off.
- Not pragmatical for people whose schedules change frequently or whose involves travel.
A split training routine is great for advanced lifter or the professional or recreational bodybuilder whose goal is maximum growth.
Personally, I prefer to do split workouts. But even when doing full body training, I do split them between upper and lower body. I do upper body one day and then lower body the next. This way, I can hit full body in two days without spending hours per workout. And I find this to be more effective.