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What is the most effective bodybuilding split?
push/pull/legs split
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
Which muscle groups should you workout together?
6 Major Muscle Groups for Working Out
- Front Upper Body – Triceps, Shoulders, & Chest.
- Rear Upper Body – Biceps, Shoulders & Back.
- Back – Shoulders & Erector Spinae.
- Core – Abdominals & Obliques.
- Lower Body – Glutes & Hip Flexors.
- Legs – Hamstrings, Quads & Calves.
What is the best order to split my workouts?
A typical split would be like this: Day 1: Legs/Abs. Day 2: Chest. Day 3: Back/Abs*. Day 4: Rest. Day 5: Shoulder/Abs*. Day 6: Arms. Day 7: Rest. Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies.
Are 5-day splits better for weight training?
5-day splits, on the other hand, allow trainees to consistently work on their muscles and exert stress; therefore stimulating more muscle growth. In addition, working out five days per week will burn more calories than three days a week. On the other hand, 3-day splits can be beneficial to someone who is new to weight training.
Can you train a muscle group twice a week during splits?
Training a muscle group twice a week during a 5-day split is possible, but I would not recommend it because it leaves little room for recovery. Without a doubt, training muscles once a week during 5-day splits are better than training it twice a week.
How long should a split workout routine last?
This type of routine usually revolves around basic exercises. It’s usually performed over 4 days – Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. Of course, you can do it however you like, taking days off anywhere in the split as needed.