Mixed
For untrained individuals, training muscle groups four times per week (Full-Body) yields equivalent strength and hypertrophy gains as training them twice per week (Split), provided total weekly set volume is equal.
If you are new to lifting, you do not need to follow a complex split routine to maximize gains. You can train your entire body 4 times a week with fewer sets per session, or split your body into 2 groups and train each twice a week with more sets per session. As long as you do the same total number of sets per week and push close to failure, your results will be the same. Choose the schedule that fits your life best.
Resistance training twice or four times per week has similar effects on neuromuscular adaptation, provided weekly set volume is equal.
Why this rating
Randomized controlled trial with adequate sample size (n=67) and clear randomization, but limited to untrained males and short duration (8 weeks).
Source
Split or full-body workout routine: which is best to increase muscle strength and hypertrophy?
Alexandre Lopes Evangelista et al. · Einstein (São Paulo) · 2021
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