The Best Workout Split

Navigating the maze of workout routines can be daunting, but determining which muscles to target each day shouldn't add to the confusion. A well-structured workout split simplifies your training regimen, ensuring balanced muscle development and optimal recovery. At IFBB Nordic Academy, we're here to help you find the perfect workout split to elevate your fitness journey. Let's explore three popular workout splits, calculate their training volumes, and understand their unique benefits for your fitness goals.

What are you working on today?

If your response is something like "I'm not sure" or "whatever feels right," it might be time to consider a workout split. Implementing a structured split can elevate your lifting routine. It gives you a clear focus for each workout session and ensures your muscles recover adequately before being challenged again. Here, we'll dive into three popular workout splits and discuss why they remain favorites among fitness enthusiasts.

Bro Split

Often labeled as the 'bro split,' this routine has evolved from the broscience era but remains effective today. It focuses on one muscle group per workout, pushing each to its limit.

Example Schedule:

• Monday: Chest
• Tuesday: Back
• Wednesday: Legs
• Thursday: Shoulders
• Friday: Arms
• Weekend: Rest

The primary advantage of the bro split is the high intensity you can achieve by dedicating an entire session to a single muscle group. Since each group is only trained once a week, you can maximize volume and effort. However, be mindful of scheduling to prevent overworking smaller muscles on consecutive days. For instance, avoid placing arm day right after chest or back day to ensure optimal recovery. 

With the bro split, you can dedicate an entire workout to a single muscle group, allowing for a higher volume of exercises. Assuming 4-5 exercises per muscle group with 3 sets each, the weekly volume would be:

• Chest, Back, Legs, Shoulders, Arms:
• 1 workout/week x 4-5 exercises/workout x 3 sets/exercise = 12-15 sets per muscle group per week

Upper, Lower, Rest

The upper-lower split is straightforward, effective, and excellent for building strength. By alternating between upper-body and lower-body workouts, this split allows for high-intensity training without overwhelming your body with volume. It integrates well with the big three compound exercises—bench press, squat, and deadlift—making it a versatile choice for powerlifters and general fitness buffs. This split allows each muscle group to be worked twice a week.

Example Schedule:

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest
• Thursday: Upper Body
• Friday: Lower Body
• Weekend: Rest

In an upper-lower split, you might focus on compound movements and a few isolation exercises due to time constraints. Assuming 2-3 exercises per muscle group with 3 sets each, the weekly volume might look like this:

• Upper Body (Chest, Back, Shoulders, Arms):
  • 2 workouts/week x 2 exercises/muscle group x 3 sets/exercise = 12 sets per muscle group per week
• Lower Body (Legs, Core):
  • 2 workouts/week x 2-3 exercises/muscle group x 3 sets/exercise = 12-18 sets per muscle group per week

Push, Pull, Legs

The push-pull-legs split is a balanced routine that combines the benefits of both previous splits. It organizes workouts by movement patterns: pushing (chest, shoulders, triceps), pulling (back, biceps), and legs.

Example Schedule:

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs
• Sunday: Rest

This split allows each muscle group to be worked twice a week. With 2-3 exercises per muscle group and 3 sets per exercise, the weekly volume would be:

• Push (Chest, Shoulders, Triceps):
  • 2 workouts/week x 2-3 exercises/muscle group x 3 sets/exercise = 12-18 sets per muscle group per week
• Pull (Back, Biceps):
  • 2 workouts/week x 2-3 exercises/muscle group x 3 sets/exercise = 12-18 sets per muscle group per week
• Legs (Quads, Hamstrings, Glutes, Calves, Core):
  • 2 workouts/week x 2-3 exercises/muscle group x 3 sets/exercise = 12-18 sets per muscle group per week

Understanding Training Volume

Training volume in resistance training can be interpreted in various ways: the total number of sets or repetitions completed, or the total amount of work done, known as 'volume load'. Volume load is calculated by multiplying sets and reps.

While these measures accurately portray training volume, each has practical drawbacks. For example, solely considering repetitions neglects the difference in neuromuscular strain between high-rep sets with lighter loads and low-rep sets with heavier loads. Consequently, a high-rep set may not carry the same weight regarding adaptation as a low-rep set.

In hypertrophy, set volume is typically the most effective measure. Research indicates that the total number of sets is a valid approach to quantify training volume concerning muscle development for loads ranging from 6RM to 20+RM. Training with very heavy loads (≤5RM) necessitates more sets to achieve similar hypertrophy increases, but this isn't necessary for strength gains.

Directives for Determining Volume

Studies show a dose-response relationship between set volume and muscle growth. Over 10 sets per muscle per week, spread across multiple exercises, yield higher hypertrophy than lower volumes. Similarly, moderate to high training volumes tend to lead to greater strength gains. However, lower-volume programs can still achieve substantial strength and hypertrophy gains, especially during early to intermediate training stages. Higher volumes should align with a lifter's maximum results or general fitness goals.

Time Constraints and Volume

For lifters with limited training time, shorter workouts (~30 minutes) using lower volumes can be both efficient and effective. 

Avoiding "Junk Volume"

In hypertrophy training, lifters need to avoid "junk volume," which refers to the training volume that adds to fatigue without contributing to muscle growth. Junk volume is an inefficient use of resources, as it expends energy on recovery rather than promoting muscle development. Junk volume can stem from insufficient specificity, tension, or suboptimal relative effort.

Key Points to Avoid Junk Volume:

• Specificity: Ensure exercises are specific to muscle growth. For instance, push-up plank holds may cause chest fatigue but don't maximize hypertrophy due to isometric-only contraction.
• Adequate Tension: Avoid lifting weights significantly lower than 30% of 1RM, even to failure, as they offer minimal growth stimulus for the initial high number of reps and induce considerable fatigue.
• Relative Effort: With heavier weights, every rep can stimulate growth. With lighter weights and higher reps, pushing to near failure significantly enhances the growth stimulus.

Conclusion

Adopting a structured workout split can significantly enhance your training regimen. It helps maintain consistency, provides a clear plan for each session, and ensures systematic recovery. While these three splits are among the most popular, numerous variations exist. Explore different setups to find what aligns best with your body and goals. Consistency and tailored recovery are key to seeing your efforts pay off in tangible gains.

Understanding these guidelines and tailoring your workout split and frequency to your personal goals and lifestyle can maximize your fitness journey. The IFBB Nordic Academy is here to help you explore these strategies and find what works best for you, ensuring that your path to peak performance is effective and sustainable.