The Best Training Splits
 | Personal trainer gold coast - A training split is basically what you train or which training you do on any given day of the week. For instance should you train your legs on Monday, back on Wednesday and chest on Friday, that you will find 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 my personal favorite splits I use for athletic training, fat reduction and rehabilitation that you are over welcome to take or adapt for your purposes.
Before I go further, there a few simple rules I have that you should know before designing a training split. The first is that simple things work best so don’t make it anymore complicated than required. The second (and this one relates especially to athletes) is basically that you should always train speed before strength and strength before endurance throughout the week. The third is that the upper body can usually handle more load compared to legs because the muscle groups aren’t as large and definately will recover quicker. This means you can train them more often with 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 bench press with a pull up. By avoiding this, it allows the trainee to focus more on the dominant exercise inside the session. NB: Check out Bodybuiliding Split #1 to find out how I have done this. The 5th is that you want to train antagonistic muscles in your sessions 60-80% of the time e.g. if you train the biceps, additionally you train the triceps or maybe you train the quads, additionally you train the hamstrings in the same session. By achieving this, you get more overall work completed in the session and you will get stronger at a faster rate 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 can see how I have slightly modified the splits in Bodybuilder Split #2 and Weight-loss #3 to reflect this. Personal trainer gold coast The sixth is that you should design your split around a 7 day cycle since this is what most people will naturally be capable of fit their schedule in to the easiest. I am not a fan of shorter training splits (e.g. Five days) because most people (even elite athletes who do not have to work) are simply preprogrammed being working on 7 day cycles. Unlike training the splits, training splits help you organize your training Check out these possible training splits for various scenarios that again you might be more than welcome to take and conform 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 muscles 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 workouts 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 allows them to done the most) Sunday: Off Bodybuilding #2 Monday: Chest & Shoulders Tuesday: Quads Wednesday: Back & Calves Thursday: Hamstrings & Abs Friday: Arms Saturday: Flaws (e.g. the body part the trainee feels lets them done the most) Sunday: Off Bodybuilding #3 (Are only able to train 4x week) Monday: Chest & Hamstrings Tuesday: Off Wednesday: Back & Shoulders Thursday: Quads & Calves Friday: Off Saturday: Arms, Forearms & Abs Sunday: Off Fat Loss #1 Monday: Upper Tuesday: Lower Wednesday: Off Thursday: Upper Friday: Lower Saturday: Interval/Aerobic Training Sunday: Off Weight loss #2 (Can only train 3x week) Week 1 Monday: Torso Tuesday: Off Wednesday: Lower body Thursday: Off Friday: Upper body Saturday: Off Sunday: Off Week 2 Monday: Lower body Tuesday: Off Wednesday: Torso Thursday: Off Friday: Lower body Saturday: Off Sunday: Off Fat 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 Personal trainer gold coast |
