The best training split for strength and building muscle can vary greatly depending on an individual’s goals, experience, recovery capacity, time available to train, and personal preferences. However, a commonly recommended approach is to use a combination of full-body workouts and split routines. Here are a few popular options:
1. Full-Body Workout Split:
- Perform 3-4 full-body workouts per week, allowing at least one day of rest in between.
- Include compound movements that work multiple muscle groups (e.g., squats, deadlifts, bench press, rows, overhead press).
- Use a moderate to high volume of training (around 10-15 sets per muscle group per workout).
- Keep intensity high by using heavy weights and low to moderate repetition ranges (around 3-8 reps).
- This split is often favored by beginners or those with limited time, as it allows for more frequent stimulation of each muscle group.
2. Upper/Lower Split:
- Train the upper body one day and lower body the next, with at least one rest day between.
- This can be performed 3-4 times per week.
- Include compound movements for each body part and supplement with isolation exercises.
- Use moderate to high volume (around 10-15 sets per muscle group per workout) and moderate to high intensity (5-12 reps per set).
- This split allows for more focus on each body part and can be beneficial for those looking to balance strength and muscle growth.
3. Push/Pull/Legs Split:
- Train pushing movements (chest, shoulders, triceps) one day, pulling movements (back, biceps) the next, and legs (quads, hamstrings, glutes, calves) on the third day.
- Rest at least one day between each workout.
- Perform 2-3 sets of each exercise with moderate to high volume (around 10-15 sets per muscle group per workout) and moderate to high intensity (5-12 reps per set).
- This split allows for targeted training of muscle groups and can be effective for experienced lifters looking to isolate specific areas.
4. Bro-Split (Body Part Split):
- Dedicate one day to each muscle group (e.g., chest, back, legs, shoulders, arms, rest).
- Train each muscle group once a week with high volume (around 15-20 sets per muscle group per workout).
- Use moderate to high intensity (8-12 reps per set).
- This split is often favored by bodybuilders and those with more time to dedicate to training.
5. Powerlifting Split:
- Focus on the three main lifts (squat, bench press, deadlift) with secondary movements for each lift.
- Typically, train each main lift 2-3 times per week.
- Use a low volume (around 5-10 sets per main lift) and very high intensity (1-5 reps per set).
- This split is excellent for maximizing strength in the big three lifts and is popular among powerlifters and those looking to improve their maximal strength.
6. StrongLifts 5x5 or Starting Strength:
- Perform 3 workouts a week, alternating between two different workout days (e.g., A and B).
- Workout A includes squats, bench press, and deadlift. Workout B includes squats, overhead press, and rows.
- Increase weight progressively for each exercise, aiming for 5 sets of 5 reps for each.
- This split is excellent for beginners looking to build strength and muscle in a simple and efficient manner.
The key to determining the best training split is to consider your individual needs and goals. If you're a beginner, starting with a full-body or upper/lower split is generally a good idea to establish a foundation of strength and muscular endurance. As you become more experienced, you can experiment with different splits to find what works best for you. Additionally, ensure you include a proper warm-up, cool-down, and nutrition plan to support your training. It's also important to allow for adequate recovery time and to progressively increase the intensity and volume of your workouts over time to continue making gains.
