Do full-body workouts burn more fat?

Compound movements engage multiple large muscle groups simultaneously, which creates greater metabolic stress and post-exercise oxygen consumption. This elevated metabolism can persist for hours after training, contributing to increased total daily energy expenditure ( 17 ). However, fat loss ultimately depends on creating a caloric deficit through combined diet and exercise approaches rather than workout style alone ( 18 ).

Can I train full-body two days in a row?

Training full-body workouts on consecutive days is generally not recommended, particularly for beginners. Muscle recovery and protein synthesis require 48-72 hours to complete optimally ( 14 ). Back-to-back full-body sessions can impair recovery, reduce training quality, and increase injury risk. If you must train consecutive days, consider alternating between upper- and lower-body focus or significantly reducing intensity on the second day. Another option is to train primary lower body exercises with accessory upper body exercises and vice versa. For example: Session 1: Squat (3 x 6), deadlift (3 x 6), lat pulldown (3 x 8-12), push-up (3 x 8-12) Session 2: Bench press (3 x 6), Bent-over row (3 x 6), bodyweight walking lunges (3 x 8-12), leg press (2 x 15-20) Prioritize sleep, nutrition, and stress management when your recovery time is limited ( 19 ).

When should I switch from full-body to split routines?

Consider transitioning from full-body to split routines in the following situations: When your training sessions consistently exceed 90 minutes for sufficient volume When you can dedicate 5+ hours weekly to training When your progress has stalled or become stagnant Advanced trainees who require 16+ weekly sets per muscle group often benefit from distributing this volume across specialized sessions. Other indicators that it’s time for a new program include plateaued progress despite consistent effort, desire for greater training variety, or specific goals requiring focused muscle group emphasis.

Is a full-body split better than push-pull-legs?

There isn’t a simple answer to this question as both full-body and push-pull-legs (PPL) routines can be effective for muscle growth and strength gains. It ultimately depends on your individual goals, preferences, and training experience. Full-body workouts involve training all major muscle groups in one session, typically 3 days a week. This type of routine is great for beginners or individuals with limited time, as it allows for adequate rest between sessions while still providing enough frequency to stimulate muscle growth. On the other hand, PPL splits typically have dedicated days for: Pushing movements (chest, shoulders, triceps) Pulling movements (back, biceps) Leg exercises This allows for more volume per muscle group and can be beneficial for advanced lifters who require more stimulus to continue making progress. Considering your unique goals and schedule, it may be beneficial to try both styles of training and see which works best for you. Remember to listen to your body and make adjustments as needed.