Guys, I’ve done my best to go into detail on training splits, what to consider when trying to decide on one, and how to maximize recovery by intentionally creating one with REST at the forefront.
There are many different approaches that one can take, and the best approach for you will depend on your individual goals, experience level, and available time. In this blog post, we will discuss some of the key factors to consider when designing a weekly training split, and provide some examples of splits that can be effective for muscle growth and recovery.
One of the most important considerations when designing a training split is the balance between training volume and recovery time. Training volume refers to the total amount of work that is done during a workout, and can be influenced by factors such as the number of exercises, sets, reps, and load used. Recovery time, on the other hand, refers to the time that the body has to repair and rebuild muscle tissue after a workout. It is important to strike a balance between these two factors in order to promote muscle growth and avoid overtraining.
One way to balance training volume and recovery time is to use a split that divides the body into different muscle groups, and trains each muscle group on a different day. This allows for more focused and intense workouts, as well as more time for recovery between workouts. For example, a common split is the “push-pull-legs” split, which involves training the chest, shoulders, and triceps on one day (the “push” day), the back and biceps on another day (the “pull” day), and the legs on a third day (the “legs” day). This split allows for a balance between upper and lower body training, as well as more time for recovery between muscle groups.
Another important factor to consider when designing a training split is the frequency of training. This refers to the number of times per week that each muscle group is trained. In general, it is recommended to train each muscle group at least twice per week in order to promote muscle growth. However, the exact frequency will depend on the individual’s goals and training experience. For example, those who are just starting out with weight training may benefit from training each muscle group only once per week, while more experienced trainees may be able to handle more frequent training.
In addition to training volume and frequency, it is also important to consider the intensity of training. Intensity refers to the amount of effort that is put into each workout, and can be influenced by factors such as the load used, the number of reps, and the speed at which the exercise is performed.
One way to balance intensity and recovery is to use a training split that alternates between high intensity and low intensity workouts. For example, one could use a split that involves one day of high intensity training, followed by a day of low intensity training, and then repeating this pattern throughout the week. This allows for periods of intense training, as well as periods of recovery, which can help to promote muscle growth and prevent overtraining.
In addition to training, sleep and recovery are also important factors in muscle growth. Adequate sleep is essential for the body to repair and rebuild muscle tissue, and research has shown that those who get enough sleep tend to have better muscle gains than those who do not. In addition, proper recovery techniques such as stretching, foam rolling, and massage can help to reduce muscle soreness and improve recovery time.
One study published in the Journal of Strength and Conditioning Research found that those who got more sleep had higher levels of testosterone and growth hormone, both of which are important for muscle growth.
Another study published in the Journal of Sleep Research examined the effects of sleep on muscle recovery and growth in young men. The study included 20 participants who completed a leg press exercise to induce muscle damage, and were then assigned to one of two groups: a control group that received a normal amount of sleep (8 hours per night), or an experimental group that received an additional 2 hours of sleep per night.
The results of the study showed that the group that received the extra 2 hours of sleep had significantly greater muscle strength and endurance, as well as lower levels of muscle damage, compared to the control group. The researchers concluded that the extra sleep may have helped to improve muscle recovery and growth by increasing levels of testosterone and growth hormone, as well as reducing inflammation and oxidative stress.
Overall, the study suggests that getting enough sleep is an important factor in muscle recovery and growth, and that increasing sleep duration may be an effective way to enhance muscle gains. However, it is important to note that this was a small study and more research is needed to confirm these findings.
In the end, please remember this overall…
What is the best training split?…
THE ONE YOU’LL DO!
Comply, that’s where the gains are made.
Train, be consistent, put max effort into every set, every rep, that will yield the greatest results. Every time!
Let me know how you do, and get in touch if you need any additional help. ; )
-Rob