Sharing some ideas how to to put your weekly plan together and unravel up your workout days to optimize performance and recovery!
Hi friends! How is the week going? I hope you’re having a lovely morning so far! I had a undeniability with our wondrous travel wage-earner regarding spring 2023 travel (the best) and am putting the Fit Team workouts together for September. If you’d like to join us for Self Superintendency September (focusing on workout nutrition and self superintendency strategies), join us here! Anyone who signs up today will moreover receive a custom nutrition guide a thank you from me to you ????
For today’s post, I’m chatting well-nigh breaking up your workout days and how to do this strategically. I’m a big fan of split training throughout the week. It can help you strength variegated areas of the body, giving you unbearable time to recover, and moreover self-rule to tenancy the way you train. Today, I’m sharing practical tips to help my reader friends unravel up their workout days and get the most out of their training routine.
(Please alimony in mind that while I’m a certified personal trainer, I’m providing unstipulated information for educational purposes. This is not medical advice. Always seek out the help of your doctor surpassing starting or waffly your fitness routine.)
How to unravel up your workout days
Whole Soul Split
This type of split involves a total soul workout each time you train. The benefits of this type of training is that you’re worldly-wise to use increasingly fancy and *fun* compound-type movements, working multiple muscle groups at once, and due to peripheral whoopee training, your heart rate may higher, which indicates a higher calorie shrivel during the workout. I like working total soul for my beginner clients (focusing on bodyweight-only exercises first), and moreover my clients who have significant weight loss goals.
The downside of this type of training is that it may be harder to hit muscle fatigue, which encourages muscle growth, and that you shouldn’t ideally train your unshortened soul two days in a row. I’d recommend successive total soul workouts with rest and cardio.
Upper / Lower Split
This is when you work your upper soul one day (back, shoulders, chest, triceps, biceps), and your lower soul on a variegated day (hamstrings, glutes, core, calves). The benefits of this type of training are that you’re worldly-wise to strength train on subsequent days (upper soul one day, lower soul the pursuit day), and you’re increasingly hands worldly-wise to add volume and load to a specific muscle group. This can encourage muscle development, which is the *toned and lean* squint so many of us are after.
My personal favorite way to set up a split is upper soul one day, lower soul the pursuit day, and a total soul spin on a variegated day. This is how I set up most of our Fit Team workouts, too.
For your four-day split, there are a few variegated ways you can do this:
upper body, lower body, and two total soul days
and oppugnant or synergistic muscle training.
Antagonist muscle groups
This type of training involves working opposing muscle groups, like chest and when one day, biceps and triceps the following, hamstrings and calves, and shoulders and calves (they’re kind of on their own lol). This is expressly constructive for superset-style workouts, considering you can move directly from one set to the next, permitting the opposing muscle group to rest. (When one of the oppugnant muscles is contracting, the opposing muscle is stretching.)
The main goody of this type of training is serious muscle-building capability. If you’re looking for gains, possibly try out this style of training.
Synergistic muscle groups
This is when you use agonist muscles (the ones that work together to perform a movement). An example of this would be:
shoulders, chest and triceps,
legs and core
back and biceps.
This is flipside one of my favorite ways to train, and flipside unconfined way to build muscle. I would recommend this type of training for friends who want to see serious muscle definition, modernize their metabolism, and have three days to strength train each week.
Workout Split Samples
Your workout split will depend on variegated variables, including the equipment you have wangle to use, your current training level, what you enjoy (!), and your fitness goals. The key here is to icon out how many days per week you want to strength train. I like to hit each muscle group at least twice per week (on non-consultive days or within the same workout), and make sure I have at least 1-2 days of full rest each week.
If you need help planning out your workouts for the week, join us in Fit Team! I moreover have a free PDF here on how to create your workout schedule and set up your plan. If you’re looking for personalized training plans, my 1:1 coaching using is here.
Have a wonderful morning and I’ll see you soon!