Split- and Full-Body Training: Implementation Guide

This article from MASS Research Review explores the implementation of split-body and full-body training programs for strength and muscle growth. It highlights that while overall gains are similar when volume and load are equated, specific scenarios favour one approach over the other. Exercise order is crucial for maximising specific strength, suggesting prioritising target lifts early in a session, more easily managed in split routines. For hypertrophy, exercise order is less critical, offering flexibility in program design for both split and full-body methods. The guide also discusses how to adapt programs for limited training days or to increase training volume using higher frequency full-body routines, providing practical examples and emphasizing conceptual understanding for individualised adjustments.