One of the most frequently asked questions I receive is, “What’s the best training split?” Unfortunately, the answer is often less exciting than one might hope—it depends. Indeed, determining the optimal training split hinges on various factors that should be taken into consideration. Here are some key factors to keep in mind when determining the “best” training split for you:
Weekly Time Commitment: The most critical factor in selecting your training split is how many hours you can dedicate to training each week.
Training Experience: Your training age, or the number of years you’ve spent working out, can significantly impact your training split.
Stress Levels: High stress levels from work, life, or other sources can influence your ability to recover from workouts.
Goals: Your specific fitness goals, whether it’s muscle gain, fat loss, strength improvement, or endurance enhancement, should also inform your choice of training split.
With these considerations in mind, let’s explore some training splits that can accommodate different schedules and goals:
1. Full Body – 2-3 Sessions Per Week: This approach is highly versatile and suitable for most people. If you can manage 2-3 training sessions per week, consider adopting a full-body workout routine. The advantage here is that even with just two sessions, you’re targeting your entire body twice a week. Three sessions offer even more comprehensive coverage. This contrasts with some other splits, such as the popular push/pull/legs, where missing a session can leave one muscle group untouched for a whole week.
2. Upper/Lower – 4 Sessions Per Week: If you can commit to training four days a week, consider splitting your workouts into two upper-body and two lower-body sessions. You can even vary the focus between these days. For instance, emphasize heavy lifting on the first two days of the week and save the last two sessions for lighter workouts or targeting specific weak points. This approach provides consistent stimulus throughout the week, which can be more effective than traditional body-part splits.
3. Upper/Lower/Full – 3 Sessions Per Week: If you’re certain you can manage three sessions per week but need extra recovery time due to work or other life demands, this split offers a balanced solution. It allows you to work each muscle group twice a week while providing adequate rest between sessions. You can get creative with this approach by alternating between heavier and lighter sessions, ensuring that your workouts align with your specific goals.
Ultimately, the key to finding the ideal training split is to align it with your weekly availability and recovery capabilities. There are numerous ways to structure your training schedule, but clarity regarding the number of days you can commit to training and understanding your recovery capacity will enable you to make the most of your gym time.
