Gym splits have to be tailored to every individual and most of them are made to suit everyone. These are beneficial and you can choose which one is the most effective for you. Splits are based on – personal goals, en Preparing a schedule means you know how much time you need to involve yourself also you can keep perfect gaps for you to recover, these all are important to grow and improve strength while preventing injury. Working out is only effective when you eat properly, sleep for eight hours, drink enough water, take rest, and eliminate stress.
SPLIT TRAINING RULES TO BE FOLLOWED –
• Chest and Triceps: You can’t train these two on the same day and neither after one day. The triceps involves heavy pressing workouts that hit the chest. The limitation is set to protect you from injury and to reduce the loss of productivity.
• Back and Biceps: These two like the above combo cannot be worked out together. The biceps require heavy pulling which involves the back.
• Squat and Deadlift: These two combinations as the name suggests are super difficult and cannot be done together as they use the same muscle group. They both target the lower back, glutes, and hamstrings. The rest should be of a few days between these two splits.
Traps: These are attractive but no need to obsess over them. They are already worked out a lot during deadlifts, shoulder exercises, and overhead pressing. There is a stereotype that overworking will give you bigger traps which is wrong.
• Forearms: These already do a lot of workouts during other exercises along with the traps. With the grip over the barbell and the dumbbell lift, everything is enough for arm stimulation.
• Rear Delt: They are already worked on back days, shoulder days, and side delt days. If you notice carefully you will find the commonness in workouts. Some of the delt work is fine, don’t overwork.
• Front Delt: They are prominently hammered again and again for pressing workouts. One or two isolation exercises are fine but don’t start with a bunch of exercises that will overwork your front delt. They will grow and look good naturally.
• Abs: Incorporate a heavy ab workout in your routine and for a bigger benefit like a six-pack add progressive resistance to your normal routine. For example – crunches, weighted sit-ups, and leg lifts.
• Isolation movements: These are not meant to be overworked. Instead, do them only when you feel you worked out less. Also, they alone are not enough, you will need something heavy beside these individual ones.
• Dips and Pull-ups: You cannot deduct the pull-ups or the dips you do during heavy workouts. The dip is commonly known as upper body squat for whole body muscle-building. If these get easy, get yourself a weight belt.
WEEKLY TRAINING VOLUME –
Small muscle groups can be trained frequently but larger muscle can be trained only twice or thrice a week considering their recovery time. The most common mistake is trainees keep the volume high every single day which gives less recovery time.
• Twice a week: If you are following once a week routine of twelve reps and want to work twice a week then don’t do twelve reps on each day, instead of doing six reps on each day.
• Thrice a week: If you follow once a week routine for biceps and do nine sets. Try doing three sets thrice a week.
TIP FOR HARD-GAINERS – If you think yourself to be a hard gainer or ectomorph, train your muscles frequently with lower volume. This rule has given a positive response in people for muscle-building. You can train muscle groups twice or thrice a week with limited volume.
5 BEST SPLITS –
UPPER AND LOWER BODY SPLITS: This gains muscles moderately and mostly lean muscle.
PUSH, PULL, AND LEGS(PPL) SPLIT ROUTINE: You may do it thrice or six times a week. It can give you maximum muscle and strength.
POWER HYPERTROPHY UPPER LOWER(PHUL): This is a four-day program in which two days you do strength training and the other two days you do muscle building.
PHAT(POWER HYPERTROPHY ADAPTIVE TRAINING): This blends powerlifting with bodybuilding routines which allows you to sculpt and bring strength.
5-DAY SPLIT ROUTINE: This is mainly for moderate and advanced bodybuilders. This focuses on strength gain and building mass with less fatigue.
A SAMPLE ROUTINE –
Monday: Upper body power building workout which includes chest, shoulders, and triceps(push focus).
Tuesday: Lower body power building workout which includes back, biceps, abs, and forearms(squat focus).
Wednesday: Legs and shoulder workout to be followed.
Thursday: Upper body power building workout which includes chest, triceps, and shoulders(pull focus). Add back and arm hypertrophy with it.
Friday: Lower body power building workout which includes back, biceps, abs, and forearms(hamstring and glute focus). Add leg hypertrophy with it.
Saturday: Legs, chest, and arms hypertrophy to keep up your strength.
Sunday: This day is off for the body to heal and recover so that you can hit the gym with full-motion again on Monday.
Advantages of weight lifting –
https://strengthtrainings.com/2020/12/20/advantages-of-weight-lifting/
