Which split is the right one for you?
Training splits have been a forefront training issue as long as I can remember. Unlike total body training which works the entire body in one training day, training splits divide the different muscle groups to be trained over a number of training days.
Training splits epitomizes how the more things change in the fitness industry the more they stay the same because I hear the same questions I heard over thirty years ago.
One of the reasons there is still so much confusion in split training is because other than your basic splits, there are so many ways to split a training program and so many ways folks do split their programs. This can be a royal pain for the observing beginner with no training experience who is looking for the ideal training split.
For most people, finding the ideal split has to be approached more from a practical sense. The best split is the one that gets the job done. However, if the training split can’t conform to a person’s lifestyle or vice verse then the job won’t get done. To help out, let’s take a look at the pros and cons of the most common two, three, four and five day split programs.
Total Body
Although it’s not a split, it has merits and drawbacks worth mentioning. Some positives with the total body workout is that it can be done on a one, two or three day weekly training cycle. If the training is dialed in, the results accomplished with just two total body training sessions a week not to mention three days can be amazing. I’m speaking from experience since I’ve witnessed this with my clients over the past 18 years. (See Client Testimonials) If the week is really hectic and there is only time for one training session, the total body workout really comes into its own. Most folks train a muscle group once a week even with split training. With a good total body workout, a single session and all of the bases are covered for that week. Some negatives with the total body workout is training generally is done every other day. Folks wanting to train or are limited to training consecutive days are not the best candidates for total body workouts. Total body training that’s dialed in is great for the body in general but falls short when it comes to really attacking a specific muscle or muscle group. For that we have to specialize and that’s where splits come in.
Two Day Split Programs
There are two training splits that immediately come to mind with a two day training cycle. They are the upper body/lower body split and the push/pull split. The Upper body/lower body split is self explanatory since training the upper body is done one training day and training the lower body is done on the other. The Push/Pull split entails training all muscles that push such as chest, triceps and calves on one training day and all muscles that pull such as lats, biceps and hamstrings on the other. Some positives to two day splits is they can be used on a four day a week training cycle meaning muscle groups can be trained twice a week. Folks who prefer or are confined to consecutive training days are great candidates for two day splits. A negative to two day splits is there must be no less than two training days available for the week. Fortunately for most folks, this is not difficult to accomplish. Unlike total body training, two day splits do a much better job of attacking specific muscle groups. However, they fall short in this area when compared to our next split.
Three Day Split Programs
There are a number of ways to do a three day split. A common split is to train chest/deltoids and triceps one day, back/traps and biceps on another day and legs on another. A split that was very popular during bodybuilding’s golden age was to train chest/back on one day, shoulders/arms another day and legs on another. Outside of these two splits, the sky is the limit as to the variation of splits that can be done. The only negative with a three day split is having the time available to do it. A strong positive to this split is that it is much better suited for attacking specific muscle groups to maximize muscle growth and development over the previous two. Three day splits can accommodate most lifters in their pursuit of size, strength, muscle development, enhanced performance and general fitness. However, there are those who still want and need more than what a three day split can offer.
Four Day Split Programs
Things really start to open up with a four day split. First, two day splits can be done twice which really attack specific muscle groups since they’re now trained twice a week. Ideally, four day splits allows for more training specialization and creativity to further enhance muscle development and to troubleshoot weak muscle groups.
(Example) Wayne uses a three day training split and modifies it to a four day split. He trains his chest and deltoids on one day, his back and traps on another day, his legs on another. Feeling the need to target his arms, he trains them on the fourth day. Not only does this allow Wayne to target his arms but by not having to train his triceps with chest and his biceps with back, it opens up more time for him to further target his chest, back and shoulders.
The obvious obstacle to four day training splits is having the time to do it. The likelihood for overtraining also becomes a big issue. A simple yet effective rule to follow is, if the training is long then it shouldn’t be often and if the training is often then it shouldn’t be long. Generally, beginners trying to find their way may find managing a four day split program a bit overwhelming and are not the best candidates for it. As great as Four Day Splits are for attacking, specializing and troubleshooting muscle groups, it pales in comparison to our final split.
Five Day Split Programs
Although a five day split can be done several ways, it generally entails training one muscle group per day. This allows lifters to give each muscle group their undivided attention. Training this way can have a profound impact on muscle gains in terms of degree of growth and development and the speed at which it occurs. Furthermore, when done properly, training one muscle group per day will not result in overtraining. Like the four day split, the obvious drawback is finding the time for such a program. Fortunately, five day split programs are not a necessary requirement to obtain the training goals of most lifters.
These are the pros and cons of the commonly used training splits. They all have their training benefits and their drawbacks. Bottom line, the practical element of selecting the ideal training split cannot be ignored. With the right knowledge of the pros and cons and a little common sense, you can determine which split is right for you.