Bodybuilding legend Arnold Schwarzenegger has tried just about every training split there is, and with that comes wisdom. On August 12, 2025, in his Arnold’s Pump Club newsletter, Schwarzenegger opened up on why full-body training splits are the most effective for fat loss.
Schwarzenegger built a timeless legacy by maximizing muscle growth and fat loss. In his prime, he won the Mr. Olympia title seven times, proving himself against stars of the golden era, including Sergio Oliva and Franco Columbu.
Diet and training have changed alongside Schwarzenegger’s physique goals in retirement. At 78 years old, he constantly seeks new and innovative techniques inside the gym, whether he aims to build his biceps or take a few pounds off his torso.
Arnold Schwarzenegger Compares Training Splits, Says Full-Body The Most Effective for Fat Loss
In the newsletter, Schwarzenegger highlighted that full-body workouts led to the most fat loss compared to other training splits.
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“How Your Training Split Influences Fat Loss
Most people assume that as long as you’re lifting weights consistently, the way you organize your training doesn’t make much difference for burning fat. But new research suggests the frequency of how you train your muscles might matter more than you think.”“Performing full-body workouts led to greater fat loss compared to training each muscle group once per week.”
Two groups performed the same weekly volume, but the only difference noted was frequency. Researchers used DEXA scans to measure fat changes over eight weeks.
“Researchers recruited well-trained participants and randomly assigned them to one of two 8-week programs. The full-body group trained every muscle group 5 days per week, while the split-body group trained each muscle group just once per week (think classic “chest day,” “leg day” approach).”
“Here’s what made this study particularly strong: Both groups performed exactly the same total weekly volume—75 sets per week at 70 to 80 percent of their one-rep max for 8-12 repetitions. The only difference was frequency. Using DEXA scans (the gold standard for body composition), researchers measured whole-body and regional fat changes before and after the 8-week intervention.”
The group that performed full-body training lost an average of 1.7 pounds of fat mass while the split body group gained .7 pounds.
“The full-body group lost an average of 1.7 pounds (0.78 kg) of fat mass, while the split-body group actually gained .7 pounds (0.32 kg). This pattern held across different body regions—arms, legs, and trunk areas all showed greater fat loss with full-body higher training frequency.”
What was behind this fat loss? Scientists aren’t exactly sure, but they believe increased daily expenditure, protein synthesis, improved insulin sensitivity, and frequent muscle stimulation played a significant role.
“The researchers believe higher training frequency may boost fat loss through several mechanisms: increased daily energy expenditure, elevated protein synthesis (which burns calories), and improved insulin sensitivity from more frequent muscle stimulation.”
“If fat loss is your primary goal, consider working multiple muscle groups, doing a full-body split, or increasing training frequency, while decreasing the total number of sets you perform. This doesn’t mean longer workouts—just redistribute your weekly volume.”
For anyone interested in full-body training, Schwarzenegger said you can start by adding three full-body sessions a week.
“Instead of doing 4 sets of squats on “leg day,” do 1-2 sets of squats on multiple days. Start with 3 full-body sessions if you’re new to higher frequency training, and remember: consistency with a simpler approach often beats perfection with a complex one.”
Whether it’s a particular supplement for recovery or the power of ‘superfoods,’ Schwarzenegger is dedicated to providing fans with useful health advice. He has long advocated for full-body workouts and has shared plenty of blueprints to help you get started.
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