SPLIT THE DIFFERENCE

SPLIT THE DIFFERENCE

Guide to different training splits and each one pros and cons

When embarking on your fitness journey you may be bombarded with different workout splits and various opinions on which may be most suitable for yourself here we have broken down various pros and cons for most commonly used splits which may help you upon deciding which you prefer.

FULL BODY SPLIT

A full body workout ensures each muscles group get sufficient rest  periods between workouts generally performed between 2-3 times a week uses all major muscles in every session, excellent for beginners to start there fitness journey.

Efficient

excellent for busy individuals as you comprehensively train all muscles to make sufficient progress with less days needed to visit the gym.

Beginner friendly

Brilliant for people new to resistance training give you solid base to start.

Routine example

  • Bench press
  • Crunches
  • Squats
  • Bicep curl
  • Tricep push down
  • Military press

Excellent for those looking to maintaining fitness level and beginners

Upper body lower body split

This regime work into splitting resistance training into two sections upper and lower body usually performed 4x a week allows for more focused based training on individual body parts.

  • Recovery allows sufficient rest periods
  • Balance great development of separate muscle groups
  • Intermediate level advances level from beginner

Routine example

  • upper
    bench press, latt pull down, ez curls , skull crushers
  • lower
    hack squat, hamstring curls, deadlift, lunges excellent for individual who want balanced development and can commit to regular training sessions.
  • Push/pull/legs
    Ppl organise into simple format of push , pull, leg routine excellent for focused based training programmes and people who commit to train 3-6 times per week.

This split is excellent for hypertrophy due to sheer volume involved also great for its flexibility and keeping it interesting with flexible regimes.

Routine example

  • PULL DAY
    bent over row , pull up, hammer curl , single arm row
  • PUSH DAY
    DUMBELL PRESS, INCLINE BP, TRI PUSH DOWN , PUSH UPS
  • LEG DAY
    squat, lunges, split squat, Romanian deadlifts

Excellent for hypertrophy gains and flexible routines

BRO SPLIT

This split is advanced split for trainers who train specific body parts on individual days eg chest ,back, shoulders, legs

Excellent for variety and intensity as you hit every muscle individually.

Example routine

  • Chest day
    bench press, incline press, flys, dips
  • BACK
    Pull up, deadlift, lat pull, bent over row
  • LEG
    Squat, hamstring curl,rdl,lunges
  • SHOULDERS
    Db press, military press, side raises
  • ARMS
    BI CURL, EZ CURL.TRI PUSH ,DIPS,

Excellent for dedicated trainers and advanced body builders.