The Best Training Splits

Gold coast personal training - A workout split is basically what you train or which training you do on any given 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 - some really good, 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 on your own purposes.



Before I go further, there a few fundamental rules I have that you should know before designing a workout split.



The first is that simple things work most effectively so don’t make it anymore complicated than need be.



The second (and this one relates especially to athletes) is basically that you should always train speed before strength and strength before endurance in the week.



The third is that the upper body can usually handle more load than the legs because the muscle groups aren’t as large and definately will recover quicker. This means you are able to 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 in one session e.g. a the flat bench press with a pull up. By avoiding this, it allows the trainee to focus more on the dominant exercise within the session. NB: Check out Bodybuiliding Split #1 to find out 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 case you train the biceps, in addition, you train the triceps or maybe you train the quads, you additionally train the hamstrings in the same session. By doing this, you get more overall work carried out the session and you will get stronger a lot quicker due to a neat nervous system function called reciprocal inhibition. However you can’t try this all the time especially if you start using the Olympic lifts and you will 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 because this is what most people will naturally have the ability to fit their schedule to the easiest. I am not a big 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



So check out these possible training splits for different scenarios that again you might be more than welcome to take and accommodate 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 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 lets them done the most)



Sunday: Off



 



Bodybuilding #2



Monday: Chest & Shoulders



Tuesday: Quads



Wednesday: Back & Calves



Thursday: Hamstrings & Abs



Friday: Arms



Saturday: Weak Points (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



 



Weight-loss #1



Monday: Upper



Tuesday: Lower



Wednesday: Off



Thursday: Upper



Friday: Lower



Saturday: Interval/Aerobic Training



Sunday: Off



 



Fat Loss #2 (Can only train 3x week)



Week 1



Monday: Chest muscles



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Upper body



Saturday: Off



Sunday: Off



Week 2



Monday: Lower body



Tuesday: Off



Wednesday: Upper body



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