Today on Chorlton Personal Training I want to talk about body part splits!
This question of whether to perform full body workouts or to focus on different muscle groups during different workouts (aka body part splits) is an eternal one in the world of lifting weights and building muscle. Here at Chorlton Personal Training we believe there is a place for both styles of training... and which one is best for you comes down to training experience and also how frequently you train.
Training frequency is a key factor.
I strongly believe that, for most people, training a body part or muscle group just once per week is insufficient when you are training for muscle size and mass. So if you are only getting to the gym two or three times per week, you need to make sure you are performing full body workouts each time you hit the gym.
What about the slightly more committed lifter who hits the gym four times per week?
For this individual, I would be likely to recommend a combination of split training and whole body training. But traditional body part splits are still unlikely to work for the four times per week gym goer.
Instead, for this type of lifter, here at Chorlton Personal Training, we would recommend a push / pull / legs split.
So on a Monday, you would be training pushing exercises such as Bench Press, Shoulder Press and Dips.
On a Tuesday, you would be training pulling exercises such as Pull Ups and Bent Over Rows.
On a Thursday, you would be working your legs with things like Squats, Lunges and Hip Thrusts.
Then on Saturday you would perform a whole body workout.
Splitting the first three workouts of the week into push / pull / legs means you can hit each of those areas harder, compared to a full body workout. Yet the addition of a full body workout on Saturday means you are still getting the frequency of training each body part twice per week.
For the lifter training five times per week. I would recommend the same approach of combining split training with whole body training. However, you can now afford to use a more traditional body part split.
Here's what your week might look like if training five days per week:
For the serious lifter that is training up to six times per week. I would recommend ditching the whole body workout completely, but going back to the push / pull / legs routine. This is because, at six training sessions per week, you will be able to move through this split twice each week.
So there's some food for though on how to structure your training week when training for muscle gains. Of course, there are more options than those outlined above, but I think this article is long enough for now.
Until next time!