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Top 10 Training Splits For Athletes and Fitness Enthusiasts
Athletes and fitness enthusiasts alike know that staying in shape requires investing time and effort in their training and nutrition. One way of doing that is to implement effective training splits. Training splits involve dividing your workout routine into certain days that target certain muscle groups. This allows for more efficient overall body strength and conditioning. Here are the top 10 training splits for athletes and fitness enthusiasts to help them reach their fitness goals:
1. Push/Pull/Legs Split
This training split is perhaps the most popular among gym-goers. It’s a 3-day split that focuses on Upper Body Push (think chest, shoulders, and triceps), Upper Body Pull (think back and biceps), and Legs (all lower body muscles). By focusing on one muscle group per day, you can bring up weak points while getting a full body workout.
2. Push/Pull/Core Split
This split is similar to the Push/Pull/Legs Split, except it adds in Core/Abdominal training as a 3rd day of the workout. This is great for athletes who want to focus on all muscle groups and create a balanced physique.
3. Upper/Lower Split
The Upper/Lower Split focuses on Upper Body muscles on one day and Lower Body muscles on the next day. This is a great option for athletes who want to train with more frequency.
4. 4-Day Split
This split incorporates all major muscle groups. Day 1 is Chest/Back, Day 2 is Arms/Shoulders, Day 3 is Legs, and Day 4 is Core/Abs. Each muscle group gets adequate attention each week.
5. Total Body Split
The total body split involves doing exercises that target all major muscle groups in each workout session. This is great for athletes who want to get a comprehensive full body workout but don’t have access to a gym or large array of equipment.
6. Upper/Lower Hybrid Split
This split incorporates Upper Body exercises on Day 1 and Lower Body exercises on Day 2. Each day also includes a core exercise to round out the session.
7. Push/Pull Split
The Push/Pull Split is similar to the Push/Pull/Legs Split but without the Legs day. This is great for athletes who want to focus on Upper Body training.
8. Split Squat/Push/Pull/Core Split
This split combines the Push/Pull/Core Split with Split Squats for days 1 and 4 for additional lower body work. This is great for athletes who want to target all muscle groups and gain strength in the lower body.
9. Upper/Lower Home Workout Split
This split involves doing Upper Body exercises on day 1 and Lower Body exercises on day 2. Each day utilizes minimal equipment, making it perfect for at-home workouts.
10. High Frequency Split
The High Frequency Split (also known as the Bro Split) involves training a single muscle group subject to high frequency- for example, 6 sessions per week for one Muscle. This is great for athletes who have the time and dedication to put in more work for one muscle group in order to create muscle gain.
Health Benefits of Training Splits
In addition to bringing up weak points, training splits have a variety of health benefits, such as:
- Improved cardiovascular health. By incorporating cardiovascular exercise in your routine, you can boost your heart’s health.
- Strengthened muscles and bones. Resistance training increases bone and muscle density, reducing the risk of osteoporosis or other bone-related issues.
- Higher energy levels. The regular, consistent workouts help to boost metabolism, meaning more energy throughout the day.
- Lower stress levels. Regular exercise can help to reduce cortisol and other stress hormones, improving mental health.
Training splits can be a great way for athletes and fitness enthusiasts to reach their goals and reap the health benefits of regular exercise. With careful planning and hard work, you can achieve your desired results.
