Training Splits?

When you enter the gym do you use every machine hoping you're getting the most effective workout possible? If this sounds like you please give this a read. This blog was written to give you a general idea of what training split may be right for you.

Here's what you need to know

1.What are your goals?

  • What are you trying to accomplish? Whether you are trying to lose body fat, gain muscle, decrease your time on a 5km run, or compete in a powerlifting meet, you need to write down what exactly you are trying to accomplish.

2.How much experience do you have?

  • Beginners (less than 1 year)
  • Intermediates (1-7 years)
  • Advanced (8+ years of training)

3.How much recovery do you need?

  • Your recovery needs will depend on quite a few factors. Depending on your job and lifestyle you may need more recovery time than other people. 

4.What are your weaknesses?

  • Do you have certain pains or imbalances in your body? You should see a professional for a thorough assessment to help identify what your weaknesses are to help you pick a proper training split.

4 common training splits

1. Full body split

  • Training every major muscle group in a single workout.
Primary goal: Strength training
Number of days/week: 1+ (2-3 recommended)
Experience needed: Beginner-Advanced

2. Upper and lower body split

  • This is where you will cover the entire body over two days, splitting them into an upper body and lower body split.
Primary goal: Strength training
Number of days/week: 2+ (4 recommended)
Experience needed: Beginner-Advanced

3. Push/Pull/Legs split

  • This split is done over three days, you will group all your major push muscles (chest, shoulders, triceps), pull muscles (back, biceps), legs, and train them all on separate days.
Primary goal: Strength training, muscle building
Number of days/week: 3+ (3 recommended)
Experience needed: Beginner-Advanced

4.Bodypart Split

  • You will concentrate on training each major body part on separate days.
Primary goal: Muscle Building
Number of days/week: 4+ (4-6 recommended)
Experience needed: Intermediate-Advanced

There are many other factors you need to consider when building a training program for yourself, but this short blog should give you a general idea of what your training split should look like. Please reach out if you need help putting a training program together! Thanks for reading everyone!