If you are studying this then you might have already started your fitness career or you might be thinking of joining gym for getting into shape getting a beach body. as a beginner a lot of question arises in everyone’s mind- “How to begin?”, “What should I eat? “, “How many days shall I be taking rest?” and they just keep on thinking this even after joining gym spending 2-3 months not even aware of what they are doing. They just do whatsoever told to them by their gym friends, owner of the gym etc. they just put everything they had in the gym everyday working out for about 2-3 hours. Even after so much of hardworking results doesn’t shows up. After 4-5 months of joining gym they feel like they are having relatively bad genetics or they start believing that medicines are necessary to build body and start losing all energy they had in the first couple of month.
The first and foremost thing you need to understand is that every individual is different and so their bodies and growth, everyone is special in some or other way. This also indicates that every individual must be trained differently according to their goals and body’s adaptation toward different training methods. Nowadays bro-split workout routine had replaced full body and other popular routines out there in industry. For those who don’t know what bro-split training is, it is the style of training one or two muscles a day and doing one muscle group only once a week. Basically, this style of training is followed by today’s top professional bodybuilding athletes in the industry. Copying that professional style of training in beginners has been the biggest cause that slows down their growth. The diet, rigorous and dedicated training, amount of rest, supplementations, years of hard work and patience is the recipe for making a great Greek god looking body. The professional athletes are called so because it’s their full-time career-long job, bodybuilding is their profession, they do it 24*7, it is not the gym where you build your body, a beautiful body is made in rest of 22-23 hours you spent out of the gym. Every time one goes to gym he/she destroy their muscles, but the work isn’t finished yet, here is the key you need to feed your muscles which are crying for growth you need to give them proper rest and nourishment to let them grow to their full potential. But that is not possible for most of us due to our daily schedules and work load. This indicates that bro=split might not be the optimum training split for everyone, except those who pursue fitness as their full time profession. So what might be the best split for those who want to seek some fitness and achieve relatively leaner muscles. There is another split called full body workout, in this workout split one works all major muscles on same day then have rest on following day and repeating this again. This sounds very simple, but again the role of goal comes, if one’s goal is to increase strength and put on some mass, this split will help achieve that but it somewhere compromises with the conditioning. But that issue can be resolved just by increasing number of days one train, but then rest will be compromised, so there is another split the son of full body workout the push-pull split. As sound from the name itself the workout has two major contents one being pull and other one being push. Now this type of training is very popular among the powerlifters, on the pull day they generally train their pulling muscle namely- back muscles, hamstrings, biceps, traps and glutes. and on push day pushing muscles namely- chest, quads, calves, triceps and shoulders are trained followed by a rest day. For some this workout routine might seem too long to be accomplished. But that’s not true it is quite less time consuming than a full body workout split and even bro-split if one exercise for every muscles is chosen wisely and moreover a push-pull split and full body workout split are generally based on compound movements for example one can do deadlifts on pull day hitting their back, hamstrings, traps and glutes all together. but still if one further want to train legs on other day so to target upper body and lower body differently can opt for an upper-lower body split. This split can help those people who are really in need of beefing their legs up. In this type of split one trains upper body on one day focusing on back, chest, shoulder and arms and trains lower body on another day with major work being done on quads, hams, glutes and calves followed by a rest day. Some people still might not happy with this split due its less emphasis on training major upper body muscles differently so there is another split named push-pull-leg now this split is the solution for those not being satisfied with full body, push-pull, upper-lower body splits. This split is a mixture of push-pull and upper-lower body splits.
This training split includes training upper body pushing muscles on one day that includes chest, shoulder and triceps then training upper body pulling muscles on another day that includes training back, biceps and trapezius muscles and on third day training legs as done in upper-lower body split followed by a rest day and. Now these were some of the splits one can chose instead of bro-split or as a change for their usual bro-split routines. Thes splits provide enough rest days along with increased frequency.
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