Training SpLiTs 🏋️♀️ -
I had some nice juicy questions on my story the other day (thank ye) which I'll get to. -
I don't *love* just posting my OWN training / nutrition strategies because your strategies need to be dictated by your goals / preferences, sandwiched with a little realism - something you can feasibly stick to *long term*. -
For fun: my split is:
1. Push (shoulders, chest, triceps)
2. Pull (back, rear delts, biceps)
3. Legs (squat)
4. Upper (push & pull)
5. Legs (deadlilft) -
My priorities are shoulders & glutes (lol). I try to hit each muscle group 2x p/week, with the majority of my volume (no. of exercises, sets & reps) is in favour of my areas focus.
I hit 15-20+ sets p/week on those areas (10-20 sets p/week has been shown to elicit hypertrophy). -
Here's how to decide YOUR training split: -
1. How many days can you commit to training p/week?
Not on an ideal week - EVERY week. Be realistic - don't say it's 5 if it's 4 at best.
4-5 sessions is fab if hypertrophy is a srs goal. -
2. What are your priorities?
Any areas you want to develop, strength-wise or aesthetically? Your programme should reflect your priorities, with volume & frequency skewed in favour of the movements that support your goals. -
It's all well & good programming legs 3x p/week because you want a great ass (who doesn't), but if you're unable to recover from 3x leg days & are performing poorly as a result, you might be better tapering back volume in favour of better recovery 👉 higher quality sessions.
Also consider if you're getting 'volume' from elsewhere. Are you running, cyclying, boxing a lot? That all carries over and might impact the volume / frequency / intensity with which you hit affected body parts. -
You *need* at least 1 full day of rest.
No classes, no cardio, no circuits.
Fatigue will climb so high that it cock-blocks your ability to perform - less is sometimes more 😘 -
Finally, remember that you can't progress everything at once. -
Pick one or two priorities p/block, lest you be a jack of all trades and get absolutely nowhere 🙃