It's crazy to think, but I love reading health and fitness research.

Now, before you call me a boring bas*ard, here me out 😂

I say crazy because I did 6 years of uni, and I had to drag myself to the lecture hall.

Studying? Yeah, that was done a couple of days before exams began.

Nowadays, though, I find myself reading journals, papers, and research reviews like they're going out of fashion.​

I've even got a monthly subscription for industry-related research papers, ha.

I can confidently say that, where possible, the emails I write and the content I create is based on current, peer-reviewed research.​

So, rather than spout you a load of BS that may or may not be true, you only get straight facts from me.​

Which makes this next piece of research very interesting.

In today’s newsletter, with the help of a randomised trial that was published in 2024, I dive into a very intriguing topic...

I’m always keeping an eye on new research that could give my clients, myself, and you an edge with health.

There’s been a long-standing debate — both in gyms and online — about which is better for building muscle: full-body training or the classic ‘bro split.’
​
As someone who did the bro split for years, but has seen the light in recent years with full-body training, this topic really interests me.​

The vast majority of research and debates on the topic are based on muscle, but what about fat burning?

Well, a study published in 2024 tried to answer just that, and the results were interesting.​

The title of the randomised controlled trial is 'Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males: A randomized trial' (Carneiro, Marcelo A. S., et al, 2024)​

It looked at well-trained men doing full-body workouts vs. classic split routines (think chest one day, legs the next).​

Both groups performed a weekly set volume-matched condition (75 sets/week, 8-12 repetition maximum at 70%-80 % of 1RM) for 8 weeks, 5 days per week, with differences only in the routine.​

Whole-body and regional fat were assessed using a DEXA scan at the beginning and at the end of the study.​

And the results showed that...

"Full-body resistance training elicited greater losses compared to split-body in whole-body fat mass."​

Yep, that’s right.​

This research seems to show that more fat loss occurred with full-body training than with a split routine, even with the same overall workload.

Now, to be clear, this wasn’t a beginner study.​

These were experienced lifters, which makes the results even more relevant if you’ve been training for a while.

It tells us one thing loud and clear:

When you’re past the newbie stage, structure matters.​

How can this fat loss be explained?​

To me, it's pretty simple.

The full-body guys likely saw:
​

✅ A higher energy output per session

✅ Better overall muscle engagement across the week

✅ Less fatigue during sessions and therefore more quality work being produced
​

The trial didn't test any of this, but I'd bet my bottom dollar that this was the case.

I’m not saying split routines are bad — they’ve got their place.

Mostly if you're a juiced up bodybuilder.

But if fat loss is your main goal right now and things have plateaued, it might be time to shake things up.

​I was against full-body programs for a very long time, even though I have always programmed them for clients.

​That mentality has flipped on its head in recent years, and now I only do full-body workouts.

​My strength is climbing, I feel energetic, and I'm pretty lean.

​Not to mention, I really enjoy my workouts!
​So if you’ve been on the fence about giving full-body resistance training a go, this might just be your sign to start.

​I would aim for three great sessions per week, adding in a 4th if your recovery will allow it.

​Remember to keep the intensity high, your form tight, and your rest periods on point.
​
Oh, and just to be clear — this doesn’t mean full-body workouts are some magical fat-burning machines.

​If your nutrition is shit and your sleep is an afterthought, all the full-body workouts in the world won't help your fat loss efforts.

​But if you pair them with solid nutrition and proper recovery, you’ve got a recipe that actually works.

​I don’t know about you, but reading this research has only made me even more of a fan of full-body training.

​If you have any questions on full-body training or if you want help structuring this kind of programme, shoot me a message.

​This is exactly the kind of data-led programming I build into my clients’ plans — so they get leaner, stronger, and more energised without spending their life in the gym.

Quote for the day