You may have heard of the term “work-out split”, or just split, when someone is talking about what they do at the gym.
You may not know what a workout split is exactly, but that’s okay. There are a lot of gym terms you might not know especially if you’re just getting started.
Always remember, there’s no shame in not knowing. I’ve been going to the gym for almost two years and there’s still so many things I don’t know about it.
But still, I’m here to help teach you everything I’ve picked up so far from my gym expeditions.
So, let’s get into it.
What is a training split?
A training split is basically a schedule you create for yourself deciding which muscles you will work each day.
Splits are built strategically to carve up your week into sections for each muscle group.
You can create your own workout split, or you can replicate someone else’s. It’s especially helpful to reference someone else’s split or make it into your own especially if you’re a beginner.
I even look at other people’s splits for inspiration especially if they have similar goals as me.
When I look to create a split for myself, the main two things I take into consideration are rest and what I’m focusing on growing for the time being.
In terms of rest, I want to let each muscle rest at least 48 hours before I work it again. I also like to incorporate one or two total rest days into my week.
In terms of what I want to grow, I make sure that the muscles I want to focus on growing I work twice a week. This way I will be able to achieve maximum weekly growth.
Example of a training split (my current split)
One example of a training split is this:
Monday – quads and glutes
Tuesday – back and shoulders
Wednesday – rest
Thursday – hammies and calves
Friday – quads and glutes
Saturday – chest, arms, and shoulders
Sunday – rest
As you can see from this, I created my split to focus on growing three muscles more than the others: my quads, glutes, and shoulders. That’s why I work each of these muscles twice a week.
I also make sure I have adequate rest in between all of my workouts, giving my muscles 48 hours or more to recover.
Why you should make a training split
If you’re wondering if a training split is necessary for you it really all depends. Personally, I’d say yes it is because I think it’s necessary for me.
Having a split helps me stay organized and make sure I’m working each muscle at least once a week. It also helps me track my rest and stay consistent.
However, you might not be someone who likes to have certain days assigned to work certain muscles and this works too. You might just be someone who likes to work whatever they’re feeling that day.
As long as you can keep yourself organized and growing, if it works for you do it.
How often should you change your split?
A lot of people say when you keep a split for a long time, you’re muscles get used to the patterns and movements. It’s recommended that you change up your split about every six weeks to allow your muscles to change and adapt to new movements.
I’m sure this is true, but personally, once I find a split I like, I usually stick to it for a pretty long time.
That’s because if it works for me and I enjoy it, I do it.
Finding a split that I like and incorporates everything I’m currently prioritizing (in this case rest and growing my quads, glutes, and shoulders) can be hard sometimes.
So if I find a split that does everything I want it to do, you better believe I’m sticking to it until my goals change. That’s because I know the split is enjoyable for me, so I know I’ll stick to it. It’s that simple.
Ultimately, you have to do what you like to do, that’s what’s going to keep you going to the gym, staying consistent, and growing.
If you’re following what everyone else says but it’s not enjoyable for you, you’re not going to stick with it.
Now take this new information and use it to again, find what works for you and do it.