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The Perfect Training Split

Article care of midwestsupplements.com

Many trainers are always wondering what the best training split is. How many days per week should they train? How many times per week should they train each body part? Which muscle groups should they combine? Simply put, there is no one best way.

You can make muscle gains by following several different training splits. You do have to adhere to a few basic guidelines when developing your program though.

First, as a general rule of thumb, the more less training experience you have, the more times per week you need to hit each body part. If you are a beginner, you want to hit each muscle group two to three times per week. Starting out with a whole body training program three times per week for the first three to six months will produce some very good gains for you. At that point, you can start developing a split routine and train everything twice per week. Continue that for at least another six months, maybe a year, and then break the program down further. You may want to go to training each muscle group twice every 10 days at that point. Eventually, you'll get to where you are training each muscle group once per week.

When you start splitting your workout and training different muscle groups on different days, which ones should you combine? The main thing to remember here is to use common sense. Don't do chest on Monday and then follow it up with shoulders and triceps on Tuesday. The reason is because you are secondarily hitting the shoulders and tris when training chest and they will not be recovered when you go into the gym on Tuesday. Good beginning splits include:

Upper/Lower Split
Mon. and Thur. - Upper body
Tues. and Fri. - Lower body

Push/Pull/Legs
Day 1: chest, shoulders, triceps, calves
Day 2: back, biceps, abs
Day 3: quads, hamstrings, calves
Day 4: rest
Repeat

Good luck developing your training program. Remember, you're doing this to get into shape, but also have some fun with it. If you're having fun, you'll continue to go back to the gym and your results will be much better.

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