Best training splits

BethanyLynnFitness
BethanyLynnFitness Posts: 62 Member
in Fitness and Exercise
Hey guys!
Just wondering what’s the best split to get the most results? Right now I’m doing lifting one day then do cardio the next and repeat. I have 1 rest day and it’s usually ether Saturday or Sunday. Found this split from the web but can’t find it again. What are your guys thoughts?

Replies

  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Is not so much about the split as much as it is the overall routine matching your goals. When you say best results, what exactly do you mean?

    Identify your goals, being as specific as possible.
    Prioritize those goals.
    Train according to those priorities.
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    edited March 2018
    What is Best is a very opinionated & often very person specific based on goals...
    Some popular splits (note most emphasize hitting every body part 2X/week) : PHAT (Layne Norton, push, pull, legs, hypertrophy days, power days), full body w/ rest days in between, Upperbody/Lowerbody, others emphasizing hitting desired bodypart to bring up (i.e. glutes/bikini) 3-4X per week with lesser priority bodyparts spaced in between.

    Do what works best with your schedule for compliance & longer term goals
    (i.e. myself: trying to bring up my legs after a hiatus, doing lower body 3X/week incorporating both high rep exercises & low rep exercises, jamming in upper body days in between, mostly back, shoulders, traps, & little/maintenance for chest, hardly any direct biceps or abs)
  • BethanyLynnFitness
    BethanyLynnFitness Posts: 62 Member
    When I meant best results, I was talking about a in leaning out and helping to achieve my goals as in toning up and what not.
    jjpptt2 wrote: »
    Is not so much about the split as much as it is the overall routine matching your goals. When you say best results, what exactly do you mean?

    Identify your goals, being as specific as possible.
    Prioritize those goals.
    Train according to those priorities.

  • BethanyLynnFitness
    BethanyLynnFitness Posts: 62 Member
    So you think hitting the body part twice a week is best?? That’s what I did before and loved it but I need to do my upper body more then my lower body since I’m more lower body muscle then my upper body. How many times should I do cardio? I want to lose weight, also should I add some HIIT training into my routines?
    Keto_Vampire wrote: »
    What is Best is a very opinionated & often very person specific based on goals...
    Some popular splits (note most emphasize hitting every body part 2X/week) : PHAT (Layne Norton, push, pull, legs, hypertrophy days, power days), full body w/ rest days in between, Upperbody/Lowerbody, others emphasizing hitting desired bodypart to bring up (i.e. glutes/bikini) 3-4X per week with lesser priority bodyparts spaced in between.

    Do what works best with your schedule for compliance & longer term goals
    (i.e. myself: trying to bring up my legs after a hiatus, doing lower body 3X/week incorporating both high rep exercises & low rep exercises, jamming in upper body days in between, mostly back, shoulders, traps, & little/maintenance for chest, hardly any direct biceps or abs)

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Working each body part every 2-4 days works for your goals. It's best to follow a proven program (they're listed in the pinned post).

    Fat loss only requires eating fewer calories than you burn, so cardio/HIIT is irrelevant to fat loss. It's important for fitness though, so it's good to do cardio a few times a week, at various intensities. :+1:
  • Cbean08
    Cbean08 Posts: 1,092 Member
    Leaning out is about nutrition, not your split. You could have the best exercise routine and if your diet is crap, you'll get crap results.

    Personally, I do a lot of cardio because I like it. This is in addition to my strength training. But, I know people who rarely do cardio and they still have a great physique.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    BethanyLynnFitness wrote: »
    When I meant best results, I was talking about a in leaning out and helping to achieve my goals as in toning up and what not.
    jjpptt2 wrote: »
    Is not so much about the split as much as it is the overall routine matching your goals. When you say best results, what exactly do you mean?

    Identify your goals, being as specific as possible.
    Prioritize those goals.
    Train according to those priorities.

    In that case, is suggest hitting each major muscle group 2-4 times per week. That will be easier to do with a full body routine, especially if you want to do any cardio or stretching/mobility work as well, but you can do splits if you like.

    Match that up with the right diet/intake and plenty of patience and got should be set.

    On a related note, there is a thread in the gaming weight forum about which strength program is best for you - give that a read... It's good info.

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