Training Splits
Have You Recovered?⠀
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How recovered you are should determine when you should train. Different muscles recover at different rates than others, and any time you train two or more days in a row, you may be “resting” certain muscles while you train others but you are taxing your entire system, putting a drain on total recovery.⠀
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• Push/Pull/Legs⠀
Your push day is chest, shoulders and triceps. The pull day is back, biceps and traps, and the last day is everything lower body.⠀
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This training split works very well for those who don’t have a lot of time to spend at the gym and want to minimize the days they spend training, while still hitting all of the major muscle groups each week. You can spend only three days in the gym and still see fantastic results. ⠀
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• Upper/Lower⠀
With an upper/lower split, each muscle group gets trained twice per week, as you do two upper body sessions and two lower body sessions. The workouts don’t have to be the same; you can do a heavy and a light upper body day in a given week or cycle the exercises.⠀
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• Back & Biceps;Chest & triceps;shoulder & legs⠀
Major muscle activation group to be your 1st split then minor muscle activation group should be in your second.⠀
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• Total Body Split⠀
If you’re brand new to the gym, an all-out leg day could leave you limping around in pain for a week, which would interfere with the rest of your workouts. With a full-body split, you can only do one or two lower body exercises, which allows for a much quicker recovery time. With fewer exercises, you can train the muscle group two to three times per week.⠀
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• Power and Hypertrophy Split⠀
The first two sessions are upper and lower body days. You set this up powerlifting style — heavy sets of 3-5 reps focusing on big, compound movements and longer rest periods. You can also use explosive Olympic movements like the hang clean. ⠀
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Your next two or three sessions are bodybuilding style: Shorter rest periods, 8-20 reps and more isolation movements to really focus on specific muscle groups. You can either have another upper and lower body day in this style or even do a push/pull/legs split for the second half of the week, for a total of five training days.⠀
