What training split should I follow?

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TEST January 20, 2026
BCAA’s Vs EAA’s – which one is right for you? November 11, 2022
Should men and women train the same? October 27, 2022
Fibre – What? Why? Where? September 8, 2022
Is all protein powder created equally? May 9, 2022

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There must be hundreds of different workouts online all claiming to get you the biggest and strongest you have ever been, in the shortest amount of time.  I feel sorry for anyone looking to get into training and typing into google ‘best workout program’, only to be bombarded with workout after workout all claiming to be the ultimate plan.  A newbie could start with any plan and make some pretty decent gains for the first 6 months of training, and if I’m being totally honest, you can make progress on any training plan for years if you are applying the proper training principles. 

A few things you should consider before deciding what training split you want to follow are:

1. Your lifestyle. Everything from your age, goals, schedule, how long you have been training, diet and recovery ability should be considered when deciding on a plan. For example, if you know you don’t respond well to high volume training, don’t do it just because you saw a pro bodybuilder promote it. Which brings me to my next point. 

2. Do not follow a program just because your mate, family member or hero has good gains off it. It's unlikely you live the exact same lifestyle as them, so it's unlikely you will have identical results.

3. Full body workouts are great for beginners, but also athletes. 

4. You can be flexible with upper, lower and push, pull legs.
 

In my opinion, beginners all the way through to advanced can make great progress on full body, upper, lower and push pull legs. Plus, they are all relatively easy to fit into a week. The elite athletes, like bodybuilders are generally more suited to body part splits. They can use huge amounts of volume in isolation to really target and grow muscles. If regular gym goers like you and me were to use the same amount of volume and intensity, we simply would not have the recovery capabilities.

Let's have a look at some of the pros and cons of those three splits.



So which split should you choose? 

Well, if you are just starting out and you want to build some muscle, I recommend full body 3 or 4 times a week. Focus on your form, include lots of compounds and eat well. Likewise, if you are an athlete, this is a great split for increasing athleticism. 

If you have been training for a while and want to increase muscular size and strength, give either upper lower or push pull legs a try. Your choice will mainly depend on lifestyle factors. 

Remember not to jump from split to split. You want to be consistent with the one you choose. As long as you are increasing your performance session on session with good recovery, you’re doing things right. 

 


  March 8, 2021 | View: 2 |   Categories: Porady |   By: Admin

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