One of the longest-running debates in the training world is whether splits or full-body workouts produce the best results. There doesn't appear to be a definitive answer when it comes to intermediate and advanced trainees, as the best approach depends on genetics, goals, and a host of other factors; but it does seem that for beginners, full-body training may be the best option.
Frequency
One of the main differences between splits and full-body workouts is frequency. In a full-body workout, your training frequency is high, as you tend to train each muscle group three or four times per week. Most split workouts have you training each muscle group once every five to 10 days. According to trainer Lyle McDonald, more frequent full-body training allows beginners to develop movement patterns and correct technique more quickly, which should lead to better long-term gains.
Volume
Full-body workouts typically consist of one exercise for each of the four largest muscle groups -- quadriceps, hamstrings, chest and back, with a few isolation exercises for the biceps, triceps, calves and deltoids occasionally added. This means each body part receives quite a low volume of work per session. Split routines, in contrast, focus on one or two body parts per session, meaning you perform three or four exercises per muscle group, so the volume is a lot higher. Natural bodybuilder and coach Tom Venuto states in his Q&A that the volume in a body part split is great for intermediate and advanced trainees as it allows more exercises and offers a higher-intensity workout, but beginners do simply not need that much volume and can get great results on a full-body program.
Schedule
Another factor to consider when deciding which type of training to do is your schedule. A full-body routine typically requires only two or three sessions per week, each lasting around 45 minutes to an hour. A split workout takes about the same amount of time but usually necessitates going to the gym four or five times per week. If you're pushed for time or have a hectic work and social schedule, a full-body routine is much more time efficient.
Recovery
As a beginner, your muscles often feel quite sore in the days following a training session. This is known as delayed onset muscle soreness, or DOMS, and is caused when muscle tissue breaks down during the downward phase of an exercise. While DOMS is unavoidable if you're starting training, you may find it is worse after a split routine. The increased volume can cause even more breakdown of the muscle tissue, leaving you feeling more sore for days on end. With full-body workouts, you will still experience DOMS but should recover more quickly.
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