When it comes to workout splits, which one is best?
It comes down to your specific goals.
What are your weak points? What do you want to work on?
I personally want lower body hypertrophy, so that takes a priority on my list. I also want to only workout 4 days a week, so this also needs to be calculated into my ‘formula.’ What If I only have 1 hour to workout? Add that to the list, too!
Check out what one article says about training frequency1:
“2 sets of 12 repetitions (at 67% 1RM), performed three times a week were less strenuous and equally or more effective for gaining muscle size and strength in untrained subjects than were 6 sets of 12 repetitions performed once a week”
Or what this meta-analysis says about frequency and volume2
“for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference”
Another thing to consider is:
How many times can I get to the gym to workout per week?
How long can my sessions be?
Am I able to commit week by week and month by month?
Am I willing to do this same split for weeks on end to get stronger in each lift to reach my goals?
Am I willing to sacrifice and potentially be bored for the long term goal of attaining my dream body?
Answer these questions before dedicating yourself to a specific workout split. If you don’t, you may be setting yourself up for failure.
What types of splits are there?
Hundreds, maybe. The beauty of it is that you just need to pick something and stick with it in order to see results. Our previous post deals with nutrition, and that comes into play along with your split on if you make results or not.
Training is a variable, energy balance is a necessary.
What we need to focus on with your training split is time, frequency, and ability to progress. What do I mean by this?
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