An argument with a gym partner: which is better? A 4-day full body plan per week (1 day max-effort, 1 day dynamic, 2 days repetition, etc.); or, a split workout (day 1 legs + core, day 2 chest + back, day 3 rest, day 4 arms + shoulders, day 5 legs, etc.)?
I’ve been wrestling back and forth with two programs like these for the last 3 months, and am wondering what do y’all consider the better approach?
Let the debates begin.[/quote]
You’re comparing apples to oranges here. Full-body vs. Splits is rather academic, i.e. they both work. However, the full-body program you list here has weekly periodization, i.e. max-effort day, dynamic day, etc. That’ll probably have greater strength gains than a non-periodized full-body or split program. Given that, I’d go with the full-body program.
Some of the research I’ve read about basically says that muscles respond well when stimulated 2-3 times per week, thus a 3/4-days a week full-body routine is probably better than a once-per-week body-part split. Most lifters on this site tend towards non-body-part splits, i.e. a push-pull split, or a lower-body/upper-body split, and will do each split 2 times a week.
Keep in mind, the very best program would be to alternate between full-body and spits every 12-18 weeks or so. That will keep you body from plateauing.