a post of mine from long ago on another board:
[b]here’s something i don’t really understand: guys who divide their splits by muscle groups. i.e. chest and back day, arm day, leg day, and shoulder day.
how does this make sense when the best exercises are compound and hit many muscles at once? how can chest and back day really be chest and back day when doing chins, flat bench, rows, and dips? you’re getting total arm involvement, hamstring and lower back tension, delt strain, etc…
doesn’t make any sense.
that’s why i look at my split in terms of movements or planes of motion. for example, i have 3 upper body days and 2 lower body days. on the upper body days i rotate my exercises every workout. one workout: horizontal plane of motion - upper body press <i.e. flat bench>, and upper body pull <i.e. rows>, the next workout: vertical plane of motion - upper body press <i.e. dips, military press> and upper body pull <i.e. chins>
and i also do one lower body press and one lower body pull on my lower body days. i.e. deadlifts and front squats. and i’ll hit calves every lower body workout as well.
i mean this is just the basic framework, there’s a lot more to it, but i think the idea is clear.[/b][/quote]
This has been beaten to death, so I’ll keep it as brief as possible:
You can still do all the compound movements within a bodypart split.
Anybody with 1/4 of a brain knows that you’re not just working “quads” when you do squats, or excusively working “pecs” when you do bench press.
A bodypart split works exceptionally well for hypertrophy purposes, assuming you keep in mind the secondary muscles that are being worked, hence me advising something like not doing shoulders after a day of working chest because of the huge crossover.
If you’re not looking for large gains in musculature, don’t worry about bodypart training. However, last I checked, the athletes almost exclusively interested in hypertropy, i.e. bodybuilders, use bodypart splits with much success.
Please, don’t turn this into another bodypart vs. total body vs. planes of motion debate, it’s all been said. To each their own, whatever works for you.