The Best Training Splits
 | Gold coast personal training - A workout split is basically what you train or what type of training you do on virtually any day of the week. For instance if you train your legs on Monday, back on Wednesday and chest on Friday, that could be an example of a training split. In the never-ending mission to enhance our training results, athletes, fitness enthusiasts and bodybuilders have tried a number of different training splits - the right, others terrible. Here are some of the most popular splits I use for athletic training, fat reduction and rehabilitation that you are a lot more than welcome to take or adapt for your own personel purposes.
Before I go further, there a few elementary rules I have that you should know before designing an exercise split. The first is that simple things work most effectively so don’t make it anymore complicated than required. The second (and this one relates especially to athletes) is you should always train speed before strength and strength before endurance in the week. The third is that the torso can usually handle more load compared to the legs because the muscle groups aren’t as large and can recover quicker. This means you can train them more often in your training split. The fourth rule is the fact that I do not to regularly pair two big compound movements a single session e.g. a the flat bench press with a pull up. By avoiding this, it allows the trainee to concentrate more on the dominant exercise inside the session. NB: Check out Bodybuiliding Split #1 to see how I have done this. The fifth is that you want to train antagonistic muscles in your sessions 60-80% of the time e.g. in the event you train the biceps, you also train the triceps or maybe if you train the quads, additionally you train the hamstrings in the same session. By achieving this, you get more overall work done in the session and you will get stronger much faster due to a neat nervous system function called reciprocal inhibition. However you can’t make this happen all the time especially if you start using the Olympic lifts and you may see how I have slightly modified the splits in Bodybuilder Split #2 and Fat reduction #3 to reflect this. Gold coast personal training The sixth is that you simply should design your split around a 7 day cycle since this is what most people will naturally have the ability to fit their schedule into the easiest. I am not a fan of shorter training splits (e.g. Five days) because most people (even elite athletes that don't have to work) are simply preprogrammed to get working on 7 day cycles. Unlike training the splits, training splits help you organize your training Check out these possible training splits for different scenarios that again you're more than welcome to take and adapt to your own training: Football (AFL, League, Union, Soccer) Off Season #1 (Can train twice daily) Monday AM: Speed Monday PM: Lower Body Weights Tuesday AM: Chest Weights Tuesday PM: Interval Training/Strongman Training Wednesday: Off Thursday AM: Speed Thursday PM: Lower Body Weights Friday AM: Chest Weights Friday PM: Interval Training/Strongman Training Saturday: Aerobic Training Sunday: Off Football (AFL, League, Union, Soccer) Off Season #2 (Can only train once daily) Monday: Speed Tuesday: Chest & Biceps Wednesday: Legs Thursday: Interval Training Friday: Back &Triceps Saturday: Aerobic Training Sunday: Off Bodybuilding #1 Monday: Chest & Biceps Tuesday: Quadriceps & Knee Flexors (e.g. hamstring curl) Wednesday: Shoulders & Calves Thursday: Back & Triceps Friday: Hip Extensors (e.g. deadlift) & Abs Saturday: Disadvantages (e.g. the body part the trainee feels lets them done the most) Sunday: Off Bodybuilding #2 Monday: Chest & Shoulders Tuesday: Quads Wednesday: Back & Calves Thursday: Hamstrings & Abs Friday: Arms Saturday: Weak spots (e.g. the body part the trainee feels lets them done the most) Sunday: Off Bodybuilding #3 (Can only train 4x week) Monday: Chest & Hamstrings Tuesday: Off Wednesday: Back & Shoulders Thursday: Quads & Calves Friday: Off Saturday: Arms, Forearms & Abs Sunday: Off Fat reduction #1 Monday: Upper Tuesday: Lower Wednesday: Off Thursday: Upper Friday: Lower Saturday: Interval/Aerobic Training Sunday: Off Fat reduction #2 (Can only train 3x week) Week 1 Monday: Torso Tuesday: Off Wednesday: Lower body Thursday: Off Friday: Torso Saturday: Off Sunday: Off Week 2 Monday: Lower body Tuesday: Off Wednesday: Chest muscles Thursday: Off Friday: Lower body Saturday: Off Sunday: Off Weight loss #3 Monday: Quads, Back & Biceps Tuesday: Hamstrings, Chest & Triceps Wednesday: Off Thursday: Quads, Back & Biceps Friday: Hamstrings, Chest & Triceps Saturday: Interval/Aerobic Training Sunday: Off Robina personal training |
