Recent Study Shows Full-Body Splits Are Superior For Fat Loss
I love it when a new study comes out that supports my bias!
My Love of Full-Body Training Splits
I've long been an advocate of full-body training, and most of my clients follow this approach for good reason. The existing evidence consistently suggests that full-body training splits yield at least similar, and in many cases, SUPERIOR results compared to body-part splits in strength development, body recomposition, and recovery, all while being more time-effective and less fatiguing.
Recent Study on Full-Body Splits
A recent study by Carneiro et al. adds further weight to its superiority, particularly when it comes to fat loss and body recomposition. This study examined 23 well-trained men who performed an 8-week strength training programme using either a full-body or body-part split. Both groups completed the same weekly volume – 75 sets per week – but the full-body group trained each muscle five times per week, whereas the body-part group trained each muscle only once per week.
Study Results
At the end of the study, the full-body group lost significantly more body fat (around 1 kg) compared to the body-part split group. Although differences in lean body mass, squat, and bench press 1-rep max gains were not STATISTICALLY significant, the full-body group showed greater improvements across all measures in absolute terms.
Why Full-Body Split Showed Greater Fat Loss
The better results observed in the full-body group were likely due to the improved quality and consistency of effort per session. By spreading muscle group volume evenly across the week, participants were less fatigued each session, enabling them to maintain better performance and intensity. This higher-quality effort likely increased energy expenditure and stimulated greater fat loss. On top of that, there will also have been more frequent spikes in muscle protein synthesis, as each muscle group was stimulated five times per week, rather than once.
Likely Real World Outcomes
Additionally, despite studies like this rightly aiming to match for volume, to ensure the studies are fair, in the real world people who do full-body splits, tend to hit more volume, because, for example, when you spread your leg volume out over five sessions, rather than having to cram it all in one session, you are able to complete more sets in full, and bang out more reps, and generally lift more, thus achieving greater total volumes (weight x reps x sets) with often better quality reps, as you’re not hindered by extream fatigue. With intelligent programming, you’re looking to minimise fatigue to facilitate more volume – more volume equals more gains!
It’s science, yo!