Whether you’re intentions are to increase muscle size or strength, the best training split for you is actually no split at all. Full body workouts are the top tier and logical choice for anbody looking for “quick” gains in muscle size and strength.
The simple fact of the matter is that the more muscle you can activate during a workout the greater growth stimulation youâ€™ll receive.
I invite you to take 3 compound exercises such as any mentioned on the list below. Choose an upper body pull, an upper body push and a compound lower extremity exercise.
Stick with about five or six sets of 3-6 reps with 60 seconds and no more then 90 seconds of rest between sets. Some exercises can be done for slightly higher reps but not the big barbell lifts.
I normally wouldn’t recommend my clients perform an exercise that requires maximal tension or has a significant risk factor involved be done for more than six to eight reps(most times no more than 6 reps).
Before I go any further it’s important to understand that I am not married to any particular philosophy or paradigm in regard to any training routine or program. I’m simply offering my perspective. I don’t care about what you or anybody else chooses to do, that’s your business.
I do however, encourage you to consider what your goals are and to structure a feasible plan that’s going to get you there!
It’s important that you do understand that you have to pay attention to many of the training splits that you’ll find(in magazines for instance) and identify and potential problem areas.
For example, if you were to do shoulder exercises one day, doing chest exercises the next day would increase your risk for injury.
The reason is, the deltoids are going to be heavily impacted during both sets of exercises(as are the triceps – however the deltoids are more susceptible to injury).
If you’re dead set on utilizing a strength training split then be sure to incorporate full body movements. To begin the process of finding the best strength training split for you, you need to figure out your schedule.
If you’re doing a three day split, you’ll obviously need to hit all of your muscles during this time.
Remember it can be as convenient as taking 3 compound exercises such as an upper body pull, an upper body push and a compound lower extremity exercise from the list below to have a gnarly workout.
Remember to warm up and throw in a finisher at the end of your training!
Top 30 Muscle Building Exercises
Compound Lower Extremity:
Trap Bar Deadlifts
Turkish Get Ups
Upper Body Pull:
Snatch Grip High Pulls
Barbell Bent Over Row
Single Arm Dumbbell Row
T Bar Row
Reverse Grip Row
Alternating Dumbbell Hammer & Standard Curl
Upper Body Push:
Parallel Bar Dips
Clean and Press
Log Clean and Press
Standing Overhead Press
If you’re an advanced trainee and feel the need to utilize a split routine, the following can be a great place to start. You can always make adjustments as needed to better suit your goals.Â
Split Routine #1 (3 Days Upper BodyÂ & 3 Days of Lower Body)
Monday: (Compound) Lower Body / Sprints
Tuesday: Upper Body Pull
Wednesday: Upper Body Push
Thursday: (Compound) Lower Body
Saturday: Upper Body Push/Pull
Sunday: (Compound )Lower Body
Split Routine #2
Thursday: Back and Biceps
Friday: Cardio / Core
Another great strength training splitÂ for you could be:
Split Routine #3
Monday: Biceps / Lower Chest
Tuesday: Triceps / Back
Wednesday: Shoulders / Quads
Thursday: Hamstrings / Back
Friday: Shoulder Press / Arms / Upper Chest
The important thing to remember is that when your schedule changes, so should your exercise routine. If you find that you aren’t going to be able to do a routine on a scheduled day, make sure you make it up on one of your off days. This ensures that you continue to benefit from the exercises. If you find that you are off for a long period of time because of vacation or a life event, go back into your routine slowly.
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