In this week's episode, I discussed the difference. It's between training full body workouts and upper/lower splits.

Tune in! 

Here’s a breakdown of the two approaches:

Total Body Workouts

Structure: 

- Involves working out all major muscle groups in each session.

- Typically performed 2-3 times per week to allow for adequate recovery.

Advantages:

1. Efficiency: Ideal for those with limited time, as it hits all muscle groups in one session.

2. Frequency: Muscles are worked multiple times per week, which can be beneficial for muscle growth and strength.

3. Caloric Burn: Can lead to higher caloric expenditure due to the involvement of multiple muscle groups.

Disadvantages:

1. Recovery: Can be demanding on the body, requiring more attention to recovery and rest.

2. Fatigue: By the end of the workout, fatigue might set in, potentially reducing the effectiveness of exercises targeting smaller muscle groups.

Upper/Lower Splits

Structure:

- Divides workouts into upper body and lower body sessions.

- Typically performed 4 times per week, with two upper body sessions and two lower body sessions.

Advantages:

1. Focus: Allows for more focused and intense training of each muscle group.

2. Recovery: Muscles have more time to recover between sessions, as each group is worked twice a week.

3. Variety: Offers more exercise variety and volume for each muscle group within a single workout.

Disadvantages:

1. Time Commitment: Requires more days in the gym each week, which might not be feasible for everyone.

2. Complexity: More planning and organization are needed to balance the workload and ensure all muscle groups are adequately targeted.

3. Imbalance Risk: If not properly balanced, there can be a risk of developing muscle imbalances.

Choosing Between Total Body and Upper/Lower Splits

- Beginner Athletes: Total body workouts are often recommended for beginners due to their simplicity and comprehensive nature. This style is ideal for busy middle school and high school athletes that can only get 1-2 workouts per week. 

- Intermediate to Advanced Athletes: Upper/lower splits can be more effective for those with specific strength and hypertrophy goals, allowing for more focused and intense sessions. These training sessions are more ideal for college and professional athletes. 

- Schedule Considerations: Those with limited time might prefer total body workouts, while those who can commit to more frequent gym visits might benefit from upper/lower splits.

The best approach depends on individual goals, experience level, and schedule. Both training methods can be effective when executed.

Listen now! 

Mark

P.S. 

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