Many people believe that training specific muscle groups on separate days, like chest on Monday and legs on Wednesday, is the best way to build muscle. However, new research suggests that when the goal is fat loss, a full-body workout may be a better option.
A recent study from Brazil, published in the European Journal of Sport Science, compared the effects of full-body training versus split routines on fat loss in experienced lifters. The results challenge the traditional approach of working different muscles on different days.
The Study
The study looked at two training styles. One group followed a full-body routine, training all major muscle groups in each session. The other group used a split routine, focusing on one or two muscle groups per workout. The goal was to see which method led to greater fat loss.
The researchers also measured muscle soreness, known as delayed onset muscle soreness (DOMS). High soreness can reduce daily movement and lower the amount of calories burned outside exercise, which might limit fat loss.
How the Study Was Done
23 experienced lifters took part.
Participants were split into two groups: full-body training and split routine training.
Both groups trained five days a week for eight weeks.
Training volume was the same for both groups: 75 sets per week, with 8 to 12 repetitions at 70-80% of their one-rep max.
Fat loss was measured using DXA scans before and after the study.
Diets remained consistent, and all participants took a whey protein shake after workouts to ensure similar protein intake.
Muscle soreness was recorded at weeks 1, 4, and 8.
Key Findings
The full-body group lost significantly more fat overall. They also saw greater fat loss in specific areas such as arms, legs, hips, and thighs. There was even a trend toward reduced belly fat.
Importantly, the full-body group reported much less muscle soreness across all muscle groups—up to 7.5 times less soreness in the lower body. This suggests they were less stiff and likely more active outside the gym.
What This Means for You
If your goal is to get lean while maintaining strength and muscle, this study suggests full-body workouts may be the smarter choice. However, there are some points to keep in mind:
The study had a small number of participants, so results might not apply to everyone.
The researchers did not measure daily calorie burn outside of workouts, which is important for understanding fat loss.
The full-body group may have done slightly more total work due to extra warm-up sets.
Diet information was self-reported, which can be inaccurate.
Fat loss ultimately depends on a calorie deficit—burning more calories than you consume. This can be done by eating less, moving more, or both.
If split routines work well for you and you can maintain a calorie deficit, then sticking with what works is important.
The Bottom Line
One of the biggest takeaways is the role of muscle soreness. If you feel too sore after a heavy leg day, you might move less during the day. This reduces what is called non-exercise activity thermogenesis (NEAT)—the calories you burn through everyday movement. NEAT often accounts for more daily calorie burn than your workouts do.
A full-body workout spreads the effort more evenly, which can lead to less soreness. This may help you stay active throughout the day and support better fat loss.
