How to decide on a the right workout split
When you workout there is a pretty good chance that you already know what you’re doing and have your different days planned for different workouts. Well, this is a workout split and is should be a part of your fitness vocabulary. There are many different workouts splits you can do, and each offer their own benefits. If you aren’t sure of what your split should be then read on, as we are going to be sharing the things you need to look out for when looking for the best workout split.
What are splits?
A workout split is a way of dividing your training sessions into different muscles, movement, and training types. An example of a split is push, pull and legs which is common with those who go to gyms. Having a split means your workouts are somewhat organised and you do not just go to the gym and decide to train anything. This is the most basic way of organising your workouts and is used by pretty much everyone. Even if you go to the gym twice a week and one of them is a weightlifting session and one cardio, this is still a workout split but maybe not a very good one.
There comes many benefits with workout splits and each one has its own positives and negatives. One benefits of just doing workout splits in general is that your more consistent with workouts and less likely not to train. This is due to the workout tomorrow depending on the one today and missing a workout will throw everything off balance. Your also able to concentrate on certain muscle groups more meaning that you strengthen all your muscles and none of them go neglected. This helps with overall strength as well as symmetry.
Have your goals in mind
If you work out, then you are likely trying to achieve some personal goals you have set for yourself. If you have not, then it’s a good idea to set some as this is one of the things you need to consider when finding the best workout split for you. As different splits offer different benefits, to make sure you’re getting the most from your training, changing the split you correspond with your goals will help. At the end of the day if you’re working out and its not helping you in some way reach your goals then there is no point in doing it.
Whatever your goals its likely your workout split is going to differ from everyone else’s. Examples of workout splits that can help you reach your goals is the bro split. This has been used by bodybuilders for years and involves training one muscle group each day. This ensures your training each muscle group evenly and also leaves enough rest time between training, so your muscles have tie to recover before they are next hit. This is just one example of the many different splits that can help you but as this is one of the most common, we though that it should get a mention.
Another big thing that will dictate what your workout split it like is the days you are available to train. For example, if you only train twice a week then doing a bro split would make no sense as it would take you nearly 3 weeks to complete all your muscle groups and start again. By taking this into consideration you can make sure all your muscle groups are being trained which helps you look better and feel stronger. One thing to remember is that you can train multiple muscle groups in one day as this can make things more convenient and can increase the amount of muscle mass you can put on and an example is the push, pull and legs routine.
Another thing to remember is that your workout split is based on your previous day you have trained, so if you’re in a position where you have to constantly miss workouts then this can have a detrimental effect on your training. For this reason, you need to find a split that suits you and fits in with your available days. Failing to do so can result in you missing key workouts that is going to have a big effect on your fitness and physique. If you’re struggling to find a split that suits your lifestyle then try writing your own personal on as this will cater for all of your personal needs.
Rest and recovery
If your trying to make gains or get fitter then it may come to shock to some of you that rest is one of the most important factors and can dictate how much progress you make and how fast. Hen you rest your body has a chance to repair the damage done during exercise and when it repairs it becomes stronger, which is the basic concept behind muscle growth. You also give your body a chance to replenish glycogen stores, which is the fuel that gives your muscles their energy during workouts. Being excessive with your workouts can make you feel tired as your always ow on energy which can also affect your mood and overall quality of life.
When you’re choosing the right workout split for you, taking rest into consideration is important. You need to make sure your body is getting the rest it needs to reduce the chances of overtraining. The amount of rest you require may differ for many people but the usual required rest time for muscles is around 24 hours for a muscle group. If you’re training at a very high intensity or higher weight, then you may be required to rest for longer as the workouts would have taken a bigger toll on your muscles.
Splits can be used for all workouts
Workout split is not just meant for one type of training for example, bodybuilding. Whatever your training type you will be able to apply some sort of split to your workouts to break them up and give your days some structure. Whether its powerlifting or a cardio regime, you should be able to apply some sort of workout split as long as you train more than one day a week. When it comes to training splits there are three main types that are the most popular:
Body parts – This involves training each muscle group or body part at one time to focus on each muscle group individually.
Upper/lower – This training split involves training the upper and lower parts of your body separately.
Push/pull – This is when you split your workouts depending on what movement you do. In this case one day you will do push movements then pull and then train legs separately.
Don’t just stick to one split
We all love to stick with what works for us as this is comfortable and proven as we have tried it before. Although this is comfortable when it comes to workouts after a while our bodies adapt to this and the workouts become less effective. For this reason, after a while, it’s a good idea to change your workout split as this can be a reason for the sudden wall in your race to your goals. By changing your workout splits once in a while, you give your body a chance to try a new way of exercising as well as hit muscles that you may not have focused on during your previous split.
As well as giving other muscles a chance to be trained, by alternating your workout splits you give yourself a chance to experience a different style of working out that you may like. This allows you to build up your personal experience of working out and can find the best workout schedule for you. When changing you may feel more tired and sore and this is due to different muscles being trained that are not as strong, so they are more effected by the workout.
Overall, when you’re looking to improve your workout split or start one then there is a lot of things to consider. This is definitely something that you want to think through before doing as it can dictate how much progress you make and how quickly, so you want to be getting it right. The best thing you can do is take all your needs into consideration and have a look at a few popular splits that suit you and have a look at other peoples account of them and how they worked out for them.