Full-Body vs. Splits: The Muscle-Building Debate (Settled by Science)

This question comes up weekly: Should I be doing full-body, upper/lower, or a bro split to build muscle?

Here’s the short answer: If total weekly volume and intensity are equal, your split doesn’t matter nearly as much as you think.

A 2024 meta-analysis by Ramos-Campo et al. analyzed 14 studies with 392 participants comparing full-body to split routines. 

The result? No significant difference in muscle growth or strength between the two when volume, load, and proximity to failure was equated.

👉 Bench press gains? Equal.

👉 Lower body strength? Equal.

👉 Muscle size (biceps, triceps, quads, lean body mass)? Also equal.

What matters more is:

• Your total weekly volume

• Effort and intent per set

• Consistency

• Progressive overload

• Recovery

But here’s where it gets practical:

➡️ Training 2–3 days per week?

Full-body training will help you hit all major lifts multiple times, keep volume sufficient, and improve efficiency. Just be smart about how you structure it. Rotate which lift comes first to avoid always squatting tired after benching.

➡️ Training 4–6 days per week?

Split routines give you more flexibility and control. You can emphasize specific lifts (like squat or bench) earlier in the session and recover better between efforts. And just because it’s a “split” doesn’t mean once a week. Hitting each lift or muscle group twice weekly still reigns supreme.

Bottom line:

Your split is a delivery system. The stimulus still depends on your effort, progression, and recovery. Choose the plan that fits your schedule and lets you train hard. That’s the real secret.

Ramos-Campo DJ, Benito-Peinado PJ, Andreu-Caravaca L, Rojo-Tirado MA, Rubio-Arias JÁ. Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. J Strength Cond Res. 2024 Jul 1;38(7):1330-1340. doi: 10.1519/JSC.0000000000004774. Epub 2024 Apr 9. PMID: 38595233.

Mike & Kelly Swann