14 studies were included for this Systematic Review and Meta-Analysis for a total of 392 subjects.
The main objective of this study was to see which of the two (Split vs Full-Body Routines) was superior for muscle strength, and muscle hypertrophy, when volume is equated.
The results showed similar results for both groups, both for Strength and Hypertrophy.
“This study provides solid evidence that the use of Split or Full-Body routines within a resistance training program does not significantly impact either strength gains or muscle hypertrophy, when Volume is equated.”
But what if the volume isn’t equated?
1) Strength
If we focus not on the load, but on frequency, a higher frequency is shown to produce better results than a lower frequency (PMID: 29470825), therefore, a routine that allows a higher frequency for the specific movement that we want to perform, will also result in better improvements.
So, if your main goal is to improve your Strength as much as possible in a movement, make sure your frequency for it is as high as your MRV on that specific movement allows.
And since working close to your 1RM (>80% of 1RM) is specially important to optimize Strength Training (PMID: 28834797 & 37414459), a higher Frequency most likely means a higher Volume.
2) Hypertrophy
The results show no difference because, when Volume is equated, frequency doesn’t seem to matter at all (PMID: 30558493)!
But when Volume isn’t equated, a higher frequency also allows slightly better results (PMID: 30558493).
However, since working close-to-failure, with moderate to high loads, and with a Full ROM, with special emphasys on the portion with a higher muscle stretch is necessary to optimize Muscle Hypertrophy Training (PMID: 36334240, 37414459 & 36662126), staying between 12-20 Sets per week seems to be the perfect spot to Maximize Muscle Hypertrophy, while giving the body enough time to recover from the Training (PMID: 35291645).
This is because if you’re training adequately, 12-20 Sets per week for Muscle Hypertrophy is very hard.
But this is also just a reference.
Everybody is different, and each muscle group has a different MRV, so although one muscle group may only be able to bear 10 Sets per week, a different one may be able to bear 24.
Both are out of the recommended zone, but both are being trained optimally.
Main Reference:
