Adherence
For non-resistance trained women, distributing resistance training volume across four weekly split-body sessions yields equivalent maximal strength, muscle mass, and explosive power gains compared to two weekly full-body sessions, provided total weekly volume is equated.
If you are new to resistance training, you do not need to commit to four gym days a week to get strong or build muscle. You can achieve the same results with just two full-body sessions per week, as long as you perform the same total amount of work (sets and reps). Choose the schedule that fits your life best, as forcing four sessions may lead to dropping out.
This study did not show any benefits for split-body resistance-training program compared to full-body resistance training program on measures of maximal- and explosive muscle strength, and muscle mass.
Why this rating
Randomized controlled trial with adequate sample size for the population, though limited to untrained women.
Source
A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women
Helene Pedersen et al. · BMC Sports Science Medicine and Rehabilitation · 2022
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