How to divide the bodybuilding training: guide –

There are more ways to divide training than just lower and higher // (Juçanã Girardi Maximiliano/Pexels)

Consistent training is the key to seeing results. And with bodybuilding, there are many ways to create a routine, depending on your ambitions and lifestyle. But the science is clear on one thing: for the best strength and muscle growth results, you need at least two sessions per week. That said, figuring out how to split your training up throughout the week can be confusing.

To find out the best ways to create a split workout and which routine might work best for you, we’ve put together a guide to get you up to speed.

WHY SHARE THE TRAINING

Workout splits are essential for people who want to build muscle and work out regularly at the gym.

That’s because if you work the same muscle group every day, you don’t give it time to recover. And that’s one of the keys to increasing muscle mass.

In addition, splits can also help with the balance between training, life and career, as it allows you not to spend long hours training the whole body at once.

TYPES OF TRAINING DIVISIONS

There are three main types of training splits:

On the body side: Split workouts to focus on specific body parts during each training session. These can be combined, like back + biceps, chest + triceps, etc. Body part splits are typically five days a week, training one group per day.
Superior inferior: Workouts are divided into training sessions for upper and lower limbs. You can focus on specific parts of your upper and lower body in each session, but you’ll typically work them twice a week with a four-day-a-week training schedule.
Push pull: Workouts are divided into pushing exercises such as chest and shoulder push-ups; Pulling exercises like pull-ups and biceps curls And a leg session. You can do these splits on a three- or six-day-a-week training schedule.

PROS AND CONS OF EACH WAY OF DIVIDING THE TRAINING

Each division has its pros and cons, and each has the potential to help you achieve great results. Here are the pros and cons of each, according to the experts.

by the body

Pros: It allows your muscles equal time to exercise and time to recover as they exercise other muscle groups.
Cons: The downside to body part splits is that you will only be working that muscle group once a week and this can result in the inability to perfect form on certain exercises.

Superior inferior

Pros: A plus point of the upper-lower split is that you can focus on certain muscle groups given plenty of time and also allow yourself some time to rest. Working muscle groups evenly is the key to living in a healthy body.
Cons: The downside to this split is that you don’t get as much recovery time for your muscles. Also, you may favor certain muscle groups if you don’t create a consistent exercise schedule.

Push pull

Pros: The advantage of the push/pull/legs split is that all the muscle groups that work together will be worked at the same time and there will be no overuse. This allows the muscles to recover. It also allows you to see your progress through the progression of repetitions.
Cons: The con is that it will not target the weaker muscle groups.

HOW TO CHOOSE A TRAINING DIVISION

You are sure to see results no matter which division you choose. So the ideal choice is probably one that you see yourself sticking to consistently. And, of course, you can always change your division in the future. In fact, changing your routine can help you make progress in the long run.

DIVIDING THE TRAINING X WHOLE BODY TRAINING

Another popular option for exercise is the full-body training session. The difference is that you hit your upper and lower body in the same session instead of having to separate them anyway. You can choose different exercises that target each muscle group for each session.

There are definite benefits to full-body workouts that you might want to consider, and chief among them is overall fat burning. With a full-body workout, you can target all muscle groups in one workout that burns more calories.

But with full-body workouts, there’s less focus on specific muscle groups, which can be bad if you’re aiming for hypertrophy.