The Best Training Splits

Gold coast personal training - An exercise split is basically what you train or which kind of training you do on a day of the week. For instance in case you train your legs on Monday, back on Wednesday and chest on Friday, that might 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 - good quality, others terrible. Here are some of the most popular splits I use for athletic training, fat loss and rehabilitation that you are greater than welcome to take or adapt on your own purposes.



Before I go further, there a few simple rules I have that you should know before designing an exercise split.



The first is that simple things perform best so don’t make it anymore complicated than required.



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



The third is that the torso can usually handle more load compared to legs because the muscle groups aren’t as large and 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 the bench press with a pull up. By avoiding this, it allows the trainee to concentrate more on the dominant exercise within the session. NB: Check out Bodybuiliding Split #1 to view how I have done this.



The 5th is that you want to train antagonistic muscle tissues in your sessions 60-80% of the time e.g. should you train the biceps, you additionally 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 done in 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 Weight loss #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 in 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 to become working on 7 day cycles.





Unlike training the splits, training splits enable you to organize your training



Check out these possible training splits for various scenarios that again you happen to be 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: Upper Body Weights



Tuesday PM: Interval Training/Strongman Training



Wednesday: Off



Thursday AM: Speed



Thursday PM: Lower Body Weights



Friday AM: Upper Body 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: Flaws (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 (Is 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 reduction #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: Chest



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Chest muscles



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


Gold coast personal training


 

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