Is It Good to Work Out Before Bed?

That might not be a good idea. The American College of Sports Medicine (ACSM) recommends resistance training only two to three times a week in case of a beginner and four to five times a week for advanced training.

However, doing a full-body workout every day or split training purely depends on the weight goals a person wants to achieve. There are benefits and drawbacks to each one. The right choice depends on a person’s preferences and stamina.

Advantages of full-body workouts

• Increases overall strength and power.
• Improves nervous system activation.
• Increases conditioning and endurance.
• Improves movement patterns, coordination, and balance.
• The more hormonal stimulus for growth.
• It Burns more calories.
• Improves metabolism.
• More efficient and requires fewer exercises for one muscle group.
• Only requires three to four workouts per week, at most.

Disadvantages of full-body workouts

• Can be fatiguing because so many muscle groups are targeted during each workout.
• Workouts are harder to recover from, especially when the volume and intensity are increased.
• Harder to target and grow specific muscles.

Advantages of split training

• Better for increasing muscle size.
• Allows targeting specific muscle areas for more physique control.
• Better post-workout “pump.”
• Can reduce muscle and strength imbalances if used correctly.
• Less stressful on the nervous and muscular system because only one or two areas of the body are targeted with each workout.
• More rest days and longer recovery for each muscle group between workouts.

Disadvantages of split training

• Usually requires more workouts per week.
• Less efficient and requires more exercises to target one muscle group.
• Can lead to muscle and strength imbalances if used incorrectly.
• Less overall calorie burning.
• Less emphasis on movement patterns and quality.

The best protocol for building muscle varies with people. Some people might find total-body workouts the most efficient way to do it. Others might see better results with split training. Everybody is different. Sometimes the best program for a person might be a mix of both training styles. Motivation-wise, it helps keep people interested in what they are doing. So, think about the hours needed for exercising, fitness goals, and motivational factors. Then, pick out a fitness plan.