__The Best Training Splits
_Gold coast personal training - A training split is basically what you train or which training you do on any given day of the week. For instance in the event you train your legs on Monday, back on Wednesday and chest on Friday, that would be an example of a training split. In the never-ending quest to enhance our training results, athletes, fitness enthusiasts and bodybuilders have tried out a number of different training splits - some good, others terrible. Here are some of the best splits I use for athletic training, weight loss and rehabilitation that you are more than welcome to take or adapt for your own purposes.
Before I go further, there a few elementary rules I have that you should know before designing a dog training split.
The first is that simple things work best so don’t make it anymore complicated than need be.
The second (and this one relates especially to athletes) is you should always train speed before strength and strength before endurance during the week.
The third is that the chest can usually handle more load compared to the legs because the muscle groups aren’t as large and can recover quicker. This means you are able to train them more often in your training split.
The fourth rule is that I do not to regularly pair two big compound movements in one session e.g. a the bench press exercise 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 find out how I have done this.
The fifth is that you want to train antagonistic muscle groups in your sessions 60-80% of the time e.g. in case you train the biceps, in addition, you train the triceps or maybe if you train the quads, in addition, you train the hamstrings in the same session. By carrying this out, you get more overall work completed 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 do this 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 Fat reduction #3 to reflect this.
Gold coast personal training
The sixth is you should design your split around a 7 day cycle because this is what most people will naturally manage to fit their schedule into the easiest. I am not a fan of shorter training splits (e.g. 5 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 assist you to organize your training
Check out these possible training splits for different scenarios that again you happen to 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: Torso Weights
Tuesday PM: Interval Training/Strongman Training
Wednesday: Off
Thursday AM: Speed
Thursday PM: Lower Body Weights
Friday AM: Torso 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: Weak Points (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: Weak spots (e.g. the body part the trainee feels allows them to 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 Loss #2 (Can only train 3x week)
Week 1
Monday: Upper body
Tuesday: Off
Wednesday: Lower body
Thursday: Off
Friday: Upper body
Saturday: Off
Sunday: Off
Week 2
Monday: Lower body
Tuesday: Off
Wednesday: Chest muscles
Thursday: Off
Friday: Lower body
Saturday: Off
Sunday: Off
Fat reduction #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
Before I go further, there a few elementary rules I have that you should know before designing a dog training split.
The first is that simple things work best so don’t make it anymore complicated than need be.
The second (and this one relates especially to athletes) is you should always train speed before strength and strength before endurance during the week.
The third is that the chest can usually handle more load compared to the legs because the muscle groups aren’t as large and can recover quicker. This means you are able to train them more often in your training split.
The fourth rule is that I do not to regularly pair two big compound movements in one session e.g. a the bench press exercise 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 find out how I have done this.
The fifth is that you want to train antagonistic muscle groups in your sessions 60-80% of the time e.g. in case you train the biceps, in addition, you train the triceps or maybe if you train the quads, in addition, you train the hamstrings in the same session. By carrying this out, you get more overall work completed 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 do this 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 Fat reduction #3 to reflect this.
Gold coast personal training
The sixth is you should design your split around a 7 day cycle because this is what most people will naturally manage to fit their schedule into the easiest. I am not a fan of shorter training splits (e.g. 5 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 assist you to organize your training
Check out these possible training splits for different scenarios that again you happen to 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: Torso Weights
Tuesday PM: Interval Training/Strongman Training
Wednesday: Off
Thursday AM: Speed
Thursday PM: Lower Body Weights
Friday AM: Torso 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: Weak Points (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: Weak spots (e.g. the body part the trainee feels allows them to 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 Loss #2 (Can only train 3x week)
Week 1
Monday: Upper body
Tuesday: Off
Wednesday: Lower body
Thursday: Off
Friday: Upper body
Saturday: Off
Sunday: Off
Week 2
Monday: Lower body
Tuesday: Off
Wednesday: Chest muscles
Thursday: Off
Friday: Lower body
Saturday: Off
Sunday: Off
Fat reduction #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
