Put together the best workout split
- Body & Gym Posts
- 07 Nov, 2019
Your training split determines in which order and how often per week you train the different muscle groups in your body. The most famous splits are: the full body split, the push-pull-leg split, the upper body-lower body split, and the bro split. However, opinions are divided on which split is most effective, and this can be quite confusing when you want to determine your own workout split. The most important thing is that you listen to your own body and feel what works best for you. Take the following into account when determining your split:
The peace of your muscles
Getting enough rest for your muscles is one of the most important elements for muscle growth. While resting, your body recovers the muscle fibers that you ripped during exercise, and in this process, your muscles grow and become stronger. So make sure you have enough rest days for your different muscle groups.
Your purpose and needs
Not every person trains for the same purpose. Some people want to gain as much muscle as possible, while others see strength training as a side issue in their sport. Some people find good lung and muscle condition the most important, and others good coordination and functionality of their muscles. In short, every body is different so don't try to look at others too much.
Your points for attention
If you think that a certain muscle requires more attention than others then you should emphasize this extra in your training. You can also train certain muscles and joints more so that you are less likely to get injured in your sport. Of course this also depends on the exercises and the number of repetitions that you do, but your training split certainly influences these points.
The number of days per week that people can train varies, of course, and the correct split also depends on the number of days that you are available.
The workout splits
As we indicated earlier, the split below shows it. Of course there are many other options, but you can start well with these four. We will explain the pros and cons with each split, and then you can determine what suits you best.
With this split you train every muscle group in your body in one training day. You usually do one exercise per muscle group and only a limited number of sets. This is a good split if you are a starting athlete or if you have not trained for a long period.
- Good for beginners to master the execution of all different exercises.
- Good for athletes where strength training is secondary to their sport. You can train your entire body and still have enough time for the necessary technical training and competitions that you have.
- Good for beginners to get their body used to the effect that strength training has on your muscles, so you won't have extreme muscle pain.
- Relatively low volume of exercises so that you cannot train every part of every muscle group.
- Relatively low intensity making it not entirely suitable for muscle growth and muscle strength.
Here you do one day only push exercises (chest, shoulder, triceps), one day only pulse exercises (back, biceps), and one day only exercises for your lower body (quads, hamstrings, buttocks, calves).
You can also do this split if you have more than three training days, but make sure that you still give all muscle groups equal attention. Only give more attention to a muscle group when you find that it is underdeveloped compared to the rest of your body.
- Gives you the chance to train every muscle group in your body at a high volume, even if you only have three training days.
- You can give extra attention to a specific muscle (group) if you have more than three training days.
- You have a relatively long period of rest per muscle group.
- If you do the split twice a week (six training days) you can train each muscle group 2x a week, and this is beneficial to your goals.
- Depending on your level, you cannot usually train a muscle group at 'full power'. For example, you can train your shoulders and triceps less heavily after training your chest, because you use them in most breast exercises.
- You can only do a limited number of exercises per muscle group on a training day, which means you cannot exhaust them completely.
Upper Body-Lower Body Split
With this split you divide your body in two and train it over a period of two days, so you train your upper body for one day (back, chest, shoulders, arms) and one day for your lower body (Upper leg, calves, buttocks, abs) ). You usually do two and exercises and three sets per muscle group. Make sure that every exercise addresses a different part of the muscle group (unless a part requires extra attention).
- Good for athletes who do strength training in combination with their sport.
- You have a relatively large number of rest days so that you can recover better.
- You can easily do the split several times a week.
- You can only do a limited number of exercises per muscle group.
- You will have tired certain muscle groups before you can train them because they are used as synergists. For example, you use your biceps with most back exercises.
With the bro split you train a maximum of two muscle groups per training day. If you train two muscle groups, you usually combine a small and a large muscle group. This allows you to fully deplete a muscle group without having to take into account a possible next muscle group.
- You can train all muscle groups as intensively as possible.
- You can do many exercises per muscle group, so that you can train each part well.
- You cannot give your muscles enough rest in the event of incorrect layout of your exercises.
- You can only train all muscle groups once a week, with other splits this can be done more often.
Which split should I use?
Which split you use depends on your personal preference and objective. In our opinion, there is not necessarily a superior split because every body reacts differently to different ways of training. What works well for one person may not work as well for the other. We recommend using a certain split for a certain period (12-24 weeks) and then changing the split. This also applies to the number of repetitions and the type of exercises you do. This way you can also find out which way of training suits you best. As bodybuilding legend Arnold Schwarzenegger always says: "shock the muscle!"
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