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The Pros And Cons Of Total Body Training Vs. Upper-Lower Splits

Written by: Kosta Telegadas, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

 

Resistance training is a type of physical exercise that involves using resistance, such as weights to strengthen and build muscles. There are two main approaches to resistance training: upper-lower split and total body training. In upper-lower split training, a person trains either the upper or lower body on one day, then the other half on another day, while in total body training, a person trains the entire body in one session. Both approaches have their pros and cons, and it is important to understand these before deciding which approach to use.

Upper-Lower Splits:


Upper-lower split training has several pros. Firstly, it allows for more focus on each muscle group. By training either the upper or lower body separately, a person can focus more on the specific muscles they want to target, leading to more effective and efficient training. Secondly, it allows for more recovery time between workouts. Because the muscles are trained on different days, they have more time to recover and grow between workouts, which can lead to better results.


However, upper-lower split training also has some cons. One disadvantage is that it requires more time. Because the workout is split into two separate sessions, it takes longer to complete the entire body workout, which can be a problem for those with limited time. Another disadvantage is that it can lead to imbalanced muscle development. If a person focuses too much on one muscle group and not enough on the other, it can lead to imbalanced muscle development, which can lead to injury. Thus, if this style of programming is utilized, it is important to incorporate unilateral training and change up the accessory movements to develop the muscles within different planes of motion.


Total Body:


Total body training, on the other hand, has several pros. Firstly, it is time-efficient. By training the entire body in one session, a person can get a full-body workout in a shorter amount of time. Secondly, it can lead to more balanced muscle development. By training the entire body in one session, a person can ensure that all muscle groups are getting an equal workout, leading to more balanced muscle development.


However, total body training also has some cons. One disadvantage is that it can be more strenuous on the body. By training the entire body in one session, a person is putting more stress on their body, which can lead to fatigue and decreased performance. Another disadvantage is that it may not allow for enough focus on each muscle group. Due to the entire body being trained in one session, it can be difficult to give each muscle group the attention it needs, leading to less effective training. However, if training time and frequency are limited: the total body training approach might be more efficient than that upper-lower split-based training programs.


Conclusion:


In summary, both upper-lower split and total body training have their pros and cons. Upper-lower split training allows for more focus on each muscle group and more recovery time between workouts, but it requires more time and can lead to imbalanced muscle development. Total body training is time-efficient and can lead to more balanced muscle development, but it can be more strenuous on the body and may not allow for enough focus on each muscle group. Ultimately, the best approach to resistance training will depend on the individual's goals, preferences, and available time. It is important to consider all of the pros and cons before deciding which approach to use.


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Kosta Telegadas, Executive Contributor Brainz Magazine

Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!


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