Do you know precisely what you are going to do when you step into a gym? Or do you just go to the first vacant station and begin pumping out reps?
You have to know what you are doing and the reason you are doing it. This is whether you aim to build muscle or burn fat, become stronger, or get more athletic. Choosing the correct exercise split is also an important part of creating a thoughtful training schedule.
A training split involves dividing your weekly workouts by body area, movement, individual body component, or lift. Bodybuilders and frequent gym visitors may use this divide-and-conquer technique to exercise to target their efforts in a manner that maximizes performance.
Another important consideration is your prior training experience. Assuming you are a complete beginner, you might want to consider light workouts to avoid overstretching the muscles. On the other hand, an accomplished lifter would most likely need more stimulation to attain their desired outcome. So they will try to find something that will keep them in the gym for extended days a week.
Read on to learn the best training split you can consider for muscle gain
Body part workout split involves exercising one to three body sections in every training session twice a week. Bodybuilders usually prefer this because it allows them to train muscles more often, resulting in faster development.
The main aim of a bodybuilder is to have a perfectly symmetrical physique with maximum muscle growth. As a result, most bodybuilders combine a larger muscle such as the chest and a small muscle such as the triceps.
It makes some sense to pair these muscles because they work together in compound workouts, including push-ups and bench press. Back and biceps, as well as legs and shoulders, are other popular pairings for body part split.
The benefits of body part workout split include;
An upper/lower split separates training into days that concentrate on the upper body and days that focus on the lower body. This split is ideal for beginners, those on a tight schedule, and those looking to improve their strength. It makes the lifter focus on the essentials and trims the fat from their routine.
When you exercise more muscles in a single workout, you have to be picky about which exercises you do. Not only the chest and triceps are worked in an upper-body activity, but also the biceps, back, and shoulders. Rather than four to five workouts for the chest, you’ll only need one or two moves in every body part to avoid injury and exhaustion.
For this reason, trainers suggest concentrating on compound movements or exercises that include several muscles. Curls, lateral raises, and chest flyes are examples of isolation or single-joint movements that should be eliminated first.
However, this does not mean that these exercises aren’t worthwhile, as they give you less bang for the buck. Bench press, military press, barbell row, and pull-ups are examples of upper-body practices. You will not have much effort left over to devote to the small muscles if you are working hard enough.
An advantage of an upper/lower split is that you can spend less time in the gym. You are effectively condensing the workload into four weekly sessions that are shorter but more targeted. Do not be concerned about the strength levels as well. With fewer training sessions, you could still be strong, if not better.
The upper/lower split is almost the same as this exercise split. The key difference is that with a PPL split, upper-body exercise is divided into two forms; pulling and pushing. The powerlifting group prefers this split because it allows them to focus on the big three lifts. This includes the bench press (push), deadlift (pull), and squat (legs).
PPL split is also very scalable when it comes to frequency. Three days a week, busy lifters will practice harder, that is, with more movements for more sets and reps. People who want to go to the gym frequently should reduce their volume in a session and do every exercise twice per week. You can also practice four days a week and include a push, pull, or legs session based on what you wish to work on.
If you choose the six-day-per-week alternative, select your training power and exercises carefully. You should focus on the big three as well as lifting heavy weights during the first three sessions since they are your strength exercise. The last three sessions should be high-volume days to improve the small muscles such as the biceps, triceps, and shoulders. This refers to hypertrophy workouts.
Six consecutive days of working out are too much, so don’t push yourself too hard. Assume you are a strong competitor or a powerlifter. In such a case, sessions three throughout six can be used to concentrate on exercises other than the big three. They include the box squat, floor press, and deficit deadlift.
Various studies find push/pull/legs to be a viable alternative for muscle development and strength gains. You are only working each muscle twice a week, with plenty of time between sessions for the muscles to recover and get ready for the next one.
Nobody will ever give you a routine that will turn you into a Greek god(ess) overnight in bodybuilding. To reach your ideal physique, it could take years of hard work, including a lot of trial and error.
Your endless hours in the gym will be in vain if you don’t have a strategy. Coming up with a split helps you to isolate a group of muscles and work them to exhaustion. After that, you give them plenty of time to rest and plan for the next training.