Before starting workout splits you have to try and check which one fits you and works for you. Workout routines are planned on what works for you most of the time so that you get the best results. Workout splits are based on :
- Goal of individuals
- level of energy
- one’s capability
- Schedule
You should always consider all the above points while choosing your splits. This is just to make sure you get all the benefits and don’t seem unreal about what you can achieve. Always start with fixing your goal and be clear about it as much as possible, then build up your workout split just as you want.
First of all, check out how much time you have in your hand to create your plan and to recover. This is very important for your growth, improving strength, defined parts, and also to prevent injuries and accidents mainly.
Your body is a combination of many systems. You must look after your everyday stress, quality of your sleep, nervous system of your body, and nutrition intake.
● THE BODY PART SPLIT:-
Body part split is very common among people. Most people attack different muscle groups on different days throughout five days of training a week.
PROS:-
Greater exercise variations are used to target each muscle through these body part splits. These splits shock the body into growth, the grown volume, and stress of the metabolism create greater hypertrophy than others.
CONS:-
It is not possible to workout continuously without nutrition, sleep, and rest. These workouts are very engaging and time taking, so, missing one session would throw you out of the flow. Splits are performance-based so it is not recommended for athletes.
● UPPER AND LOWER TRAINING SPLIT:-
These are progressive splits and for those who do body part splits. They help in recovering more and increase the training volume. These occupy four days a week.
PROS:-
They are great for gaining size and strength. It gives a great range of frequency to learn. It provides moderate training frequency and moderates to high for hypertrophy.
CONS:-
The training times are sometimes unmanageable as the upper body takes a longer time than the lower body. This gives a shorter time to recover as compared to body part splits. The lower body has to be done twice a week.
● TOTAL BODY TRAINING SPLIT:-
It trains the body altogether and not in parts.
PROS:-
This is for those who want to stimulate their whole body. This is the best for athletes as it has higher stimulation and moderate training for losing fat, strength gaining, and hypertrophy.
CONS:-
This has low intra-workout which may affect hypertrophy. It will severely harm strong lifters who train thrice a week.
● PUSH AND PULL TRAINING SPLIT:-
This breaks the training pattern as the back part of the body is responsible for pulling and the front part for pushing actions. Legs are trained on pull workout days.
PROS:-
This is highly suitable for moderate to advanced training people. People with moderate frequency can acquire more skills in training.
CONS:-
This is not athlete-friendly as they segregate workout by muscles that work together. This is also not for beginners.
● INTENSIVE OR EXTENSIVE TRAINING SPLIT:-
Heavy workout days often have longer workout sessions. It has to be followed for three to four days a week.
PROS:-
It is especially for athletes who want to learn further and it can be done with resistance training.
CONS:-
They are super difficult to create. They are not meant for hypertrophy as they include movement training. Workout sessions are very long.
● MOVER AND SUPERSETS:-
These are most commonly known as non-competing supersets as they work opposite each other. For example, a bench press and a chest supported row.
PROS:-
These are perfect for growing muscles and working on both sides – front and back. The increased blood flow helps your performance and hypertrophy. These are flexible workouts and can be done three to six days based on your age.
CONS:-
They cannot be incorporated with others and therefore, are not recommended for athletes. This is also advanced for beginners.
● MOVER AND SYNERGIST:-
These workouts are known to incorporate major moves with secondary moves. For example, back and biceps.
PROS:-
Very flexible to work on as they are time-efficient. These have to be done thrice to six days a week. Heavy days give greater results of intra-workout.
CONS:-
Too much for beginners and difficult for older ones. Not for young lifters as these have much variety.
● SPECIAL HYPERTROPHY PROGRAM:-
This works on bringing up the unworked body part into action. A workout of three to four days a week is a must.
PROS:-
These are known to start up the stopped gains of the body. Heavy days with higher frequency gives amazing hypertrophy and are great for advanced lifters.
CONS:-
These do not focus on other body parts which may decline your performance. Specialized programs make it difficult to maintain other parts.
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