Weight training splits

There are a whole bunch of weight training philosophies and very passionate advocates of each of these. Some people swear by the body part or push-pull-legs split while others prefer their training split by upper body days and lower body days or full body training days.

All of this can sound confusing or even intimidating to someone who is starting to think about getting stronger or just fitter overall. So, which one is best?

Well, as cliched as it sounds, it depends on your goals.

If you’re aspiring to get on the bodybuilding or physique athlete stage then the body part split or the push-pull-legs split might work for you.

If you’re an athlete (that includes long-distance runners) or a powerlifter, then your training days can serve you better by splitting them into full-body weight training days and conditioning days or upper body, lower body, and conditioning days.

But as an athlete, if you like to “chase the pump” and train like a bodybuilder then it becomes a matter of priorities. Chasing the pump or the sculpted look feels good, yes, but training every day like a bodybuilder when you’ve got aspirations as a track/field or a combat sports athlete would mean, at the very least, reexamining your aspirations. This is because the body-building style training requires high-volume work in the weight room and that typically leaves your nervous system and muscles ill-prepared for the technical training routines involved in your sport.

If you’re just someone starting and looking to get fitter and stronger in general then any of these routines would work and produce results but that’s only as long as you can implement them in your weekly routine in a sustainable manner. In case you find that your lifestyle can afford you only 45 minutes to exercise for three or four days a week, then a full body routine with a bit of conditioning might be your best option. But if you find you’re able to spend 60 to 90 minutes 5 to 6 days a week then any of these training splits would work for you.

The bottom line is that it all depends on what your goals are and what kind of a life you live to figure out the best routine. I wish it was simple to say “Just follow this universal routine and you’ll be set” but it isn’t.

So, that’s something to think about until I reach out next time.