Training Split

There is no “right” or “wrong” training split for each person. How often someone trains should dictate what split they follow to get maximum results. For example, if someone trains six days per week they should break up their training sessions so each muscle group is being targeted once or twice per week. A “bro split (training each muscle group separately once or twice a week)” or a push-pull-leg split would work well in this case to recover properly. If someone trains three days or less a week they would benefit from a full-body split so each muscle group is being worked every time they train. An upper/lower split works well for someone who trains four days a week.

Individual differences play a role to determine training frequency. For example, an elite Strongman athlete will need more time to recover compared to a 115-pound female with less muscle and who lifts much less. The amount of fatigue created from their training session will dictate the training frequency.