A Guide To Resistance Training Splits
- cehfitness
- Jan 7, 2024
- 7 min read
Resistance training is a versatile and effective way to build strength, increase muscle mass, and improve overall fitness. One key aspect of a successful resistance training program is choosing the right training split. In this guide, we will explore three popular resistance training splits: full-body workouts, upper-lower splits, and push-pull-legs splits. Each split has its unique advantages (and disadvantages), and is suitable for different fitness goals. Let's dive in!
1. Full-Body Workouts:
Full-body workouts are an excellent choice for beginners and those with limited time to commit to the gym. They involve training all major muscle groups in a single session, typically two or three times a week.
Here's a very simple example:
Day 1:
- Squats
- Bench Press
- Bent-over Rows
- Leg Raises
Day 2:
- Deadlifts
- Pull-ups
- Push-ups
- Planks
Day 3:
- Lunges
- Shoulder Press
- Bicep Curls
- Russian Twists
Pros
Efficient Workouts
Full body training splits allow you to work multiple muscle groups in a single session, making your workouts efficient. For those with limited time, full-body training splits can be a great choice. They allow you to maintain or even build muscle and strength with fewer weekly workouts compared to other split routines.
Recovery
Full-body workouts typically provide sufficient recovery time for each muscle group between sessions. Since you're not hitting the same muscle groups every day, you can work them with higher intensity during your workouts. This can lead to better muscle growth and overall progress.
Frequency
They provide a higher frequency of muscle stimulation. With full-body workouts, you typically train each major muscle group 2-3 times per week. This increased frequency can be advantageous for muscle growth and strength gains, especially for beginners and intermediates.
Metabolic Benefits
Full-body workouts often involve compound exercises that work multiple muscle groups simultaneously. This can lead to a higher calorie burn during and after the workout, potentially aiding in weight loss and fat loss goals.
VersatilityFull-body training splits are incredibly versatile. You can adjust the number of exercises, sets, and repetitions to cater to your specific goals. Whether you want to focus on strength, hypertrophy, endurance, or a combination of these, a full-body split can be adapted to meet your needs.
Cons
Time-Consuming
One of the significant drawbacks of full-body training splits is the time commitment. These workouts often require more time in the gym compared to other training splits like push-pull or upper-lower splits. If you have a busy schedule, this could be a limitation.
Intensity and Volume
Full-body workouts can be demanding, and it may be challenging to achieve the same level of intensity and volume for each muscle group in a single session. This can be a limitation if you're seeking advanced muscle specialization in certain areas.
Lack of Variety
Full body training may involve performing similar exercises frequently, which can lead to boredom and plateaus in progress. It may not be as mentally stimulating as more varied split routines.
Frequency
Full-body splits may not provide enough frequency for certain muscle groups, which can be suboptimal for beginners or those looking to build a solid foundation. Beginners typically benefit from more frequent stimulation of muscle groups to develop a strong base of strength and muscle.
Recovery
On the other hand, working multiple muscle groups in one session can lead to fatigue, potentially compromising recovery for the next workout. Adequate recovery is essential for muscle growth, and this may also be a challenge with full-body splits if working close to failure and performing very high-volume routines, or training with weights close to 1RM. If not managed properly, this can lead to overtraining, especially for advanced lifters who push their limits in each session. Overtraining can result in injury and hinder progress.
Potential Imbalance
Careful planning is crucial to avoid muscle imbalances in full-body training splits. Without a balanced approach, there's a risk of overdeveloping certain muscle groups while undertraining others. For example, if you focus heavily on your chest and biceps but neglect your back and legs, it can lead to aesthetic imbalances and increase the risk of injury due to muscular imbalances.
2. Upper-Lower Splits
Upper-lower splits divide your training into upper-body and lower-body workouts, typically done on alternating days. This approach allows for more volume and intensity for each muscle group.
Here's a sample upper-lower split routine:
Upper Body (Day 1):
- Bench Press
- Pull-ups
- Shoulder Press
- Bicep Curls
- Tricep extensions
Lower Body (Day 2):
- Squats
- Straight leg deadlifts
- Leg Press
- Leg curls
- Leg raises (abs)
Pros
Balanced Development: Upper-lower splits help ensure balanced muscle development throughout the body. By dedicating separate days to the upper and lower body, you can focus on specific muscle groups and avoid overtraining or neglecting any area. This balance is crucial for both aesthetics and functional strength.
Frequency: With an upper-lower split, you can train each muscle group more frequently. By dividing your workouts into upper-body and lower-body sessions, you can work out multiple times a week without overtaxing any specific muscle group. This increased training frequency can accelerate progress and lead to better strength gains.
Compound Movements: Upper-lower splits often emphasize compound movements, which involve multiple muscle groups and joints. These exercises, such as squats, deadlifts, bench presses, and pull-ups, are highly effective for building both strength and muscle mass. They also have a greater carryover to real-life activities and sports performance.
Efficiency: This training split is time-efficient because it allows you to target multiple muscle groups in a single workout. Upper-lower routines can be structured to address the entire upper or lower body in one session. This efficiency is beneficial for individuals with busy schedules who need to make the most of their time in the gym.
Variation: Upper-lower splits offer ample room for variation in your workouts. You can change exercises, rep ranges, and training methods easily. This ability to introduce variety keeps your training interesting, prevents boredom, and helps you avoid plateaus by continually challenging your body.
Cons
Intensity:
Because upper-lower splits can be more intense, they may not be suitable for beginners or individuals with limited training experience. It's crucial to have a good foundation of strength and form to maximize the benefits.
Recovery:
Training the upper and lower body on separate days means you may need more recovery time for each group. This can be challenging if you have a busy schedule or limited time to dedicate to your fitness routine.
Individual Differences:
What works for one person may not work for another. Upper-lower splits might not be the best fit for everyone, as individual differences in goals, recovery capacity, and preferences can vary significantly.
Limited Exercise Selection:
Upper-lower splits often emphasize compound movements, which is generally a strength, but can be a limitation if you prefer a wide variety of isolation exercises or machine-based workouts. If you have specific exercises you enjoy or want to include in your routine, the split may not accommodate them easily. Specialized programs may be better for targeting individual muscles or movements.
Imbalance and Neglect:
While this split aims for balanced development, there's still the potential for an individual to overemphasize one area or neglect certain muscle groups. Effective program design and exercise selection are critical to prevent imbalances.
3. Push-Pull-Legs Splits
Push-pull-legs (PPL) splits divide workouts based on movement patterns. Push exercises work muscles involved in pushing movements (e.g., chest and shoulders), pull exercises target pulling muscles (e.g., back and biceps), and leg day emphasises lower body development.
Here's a sample PPL split:
Push (Day 1):
- Barbell Bench Press
- Dumbbell Shoulder Press
- Dips
- Lateral raises
- Tricep extentions
Pull (Day 2):
- Pull-ups
- Bent-over Rows
- Lat pull-downs
- Face pulls
- Bicep Curls
Legs (Day 3):
- Squats
- Straight leg deadlifts
- Leg Press
- Leg curls
- Leg raises (abs)
Pros
Balanced Workouts
PPL splits provide a balanced approach to training, ensuring that you work all major muscle groups with adequate frequency. Push exercises target the chest, shoulders, and triceps, pull exercises focus on the back and biceps, and leg exercises engage the lower body.
Efficiency
PPL routines are often more time-efficient compared to traditional body part splits (e.g., chest day, back day, etc.). You can target multiple muscle groups in a single session, reducing the need for longer workouts.
Frequency
PPL splits typically involve working out 3 to 6 times per week, allowing you to hit each muscle group more frequently than traditional splits. Increased frequency can lead to better muscle growth and strength gains.
Variety
PPL splits offer variety in your workouts. You can switch up exercises and rep ranges more frequently, which can help prevent plateaus and keep your training interesting.
Recovery
Since muscle groups get ample rest between workouts, PPL splits can promote better recovery, reducing the risk of overtraining or injury.
Compound and Isolation Movements
PPL splits give ample space to incorporate both compound movements like squats, bench press, and pull-ups, as well as isolation movements like bicep curls and leg extensions.
Cons
Workload Distribution
PPL splits might not distribute the workload evenly between push, pull, and leg days, depending on how you structure your routine. Some variations may emphasize certain muscle groups more than others, potentially leading to imbalances.
Complexity
Creating a well-rounded PPL routine can be more complex than traditional splits. You need to ensure that you incorporate a variety of exercises for each muscle group to avoid imbalances and overuse injuries.
Recovery
If not properly managed, training six days a week in a PPL split can be very taxing on your body, potentially leading to overtraining and decreased performance.
Time Commitment
While PPL splits can be time-efficient, they still require a significant time commitment, which can be a drawback for people with busy schedules.
Choosing the Right Split for You:
Consider your fitness goals (strength, hypertrophy, endurance).
Assess your experience level.
Evaluate the time you can commit to training.
Listen to your body's recovery needs.
Start with lower volume and intensity, and build up over time.
Monitor and evaluate your progress regularly.
Conclusion:
The right resistance training split can make a significant difference in your fitness journey. Whether you opt for full-body workouts, upper-lower splits, or push-pull-legs splits, consistency and progressive overload are key.
Ultimately, the choice of resistance training split should align with your specific goals, fitness level, and the amount of time you can dedicate to training. Consider the pros and cons of each split and be open to adjusting your routine as your needs and preferences evolve. The key to success in resistance training lies in consistency, proper form, and progressive overload, regardless of the split you choose.
If you're interested in getting your own personalised training routine designed for you, then consider signing up for one of my coaching plans! All of my clients get unique workout plans tailored to their specific goals, preferences and abilities. All the exercises you’ll perform will be specifically chosen to suit your needs and put into a comprehensive and effective plan that’s built around your lifestyle.
With CEH Fitness you’ll develop an exercise habit that’s sustainable and enjoyable, with gradual progression programmed in to avoid plateaus and boredom. You’ll also get regular check-ins and troubleshooting to ensure good technique and avoid injury, and make sure you keep progressing week by week. Whether you're a rookie eager to step into the weight room for the first time, an out-of-habit runner who wants to pick the habit back up, or an experienced lifter looking to broaden your horizons and supercharge your progress, I can help you achieve your goals.
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