Time to demystify another gym training term! This week, I’m going to explain what a training split is, share some examples of them, and discuss what yours could or should be. Let’s go!
What is a training split?
The term “split” with reference to fitness training is about where your focus is for each workout. For most people, this will involve ensuring that they cover off a variety of muscle groups and training styles within each training period (typically a week) in order to balance their training. This means that nothing is getting over- or under-trained. The way we train each muscle group and style is also related to our goals – for example, you might be aiming to increase your stamina, in which case you’ll be working at a high volume, but a lower intensity.
One of the most commonly-used terms is the “bro split” – it’s popular because it’s both effective and efficient… in a manner of speaking. To most people, a bro split involves breaking your workouts down into a push workout, a pull session, and a lower body day. Many people regard this as an oversimplification, and I’d agree, it leaves the lower body a little lacking. A more thorough version would be to do four sessions, still using push and pull, but breaking the lower body down into glutes and hamstrings, and quads and calves.
That sounds like a lot! Do I have to train that much?!
In a word: no. The bro split suits those who have three or four sessions per week to play with, and want to get strong in a pretty serious way. Having this many sessions available is both a privilege and a serious habit. It’s also not the only way of doing things – if you want to train three or four times per week but don’t want to train like this, you don’t have to. Equally, training once per week is fine for those with limited time or certain goals – it’ll be more of a case of one superset per body part, or working out on a two-week cycle to balance your training.
You mentioned styles of training too…
I did, and this is where there are even greater variances. The style of training will be more about your long term goals as well as what you’d like to get out of the session. This is where we think less specifically about strength too, as that’s not everyone’s goal! Yours might be to increase mobility or general activity, or to have fun. For some people, that’ll mean a session in a class, or spending time focused on cardio. You can tinker with programming as much as you want to until you find what works best for you both physically and emotionally. Be aware that this is also likely to change with time – I don’t train now how I did at the beginning of my gym journey, or even more recently; I change my training depending on my mood and my goals. So the key is to pay attention to how you feel and have the confidence to make any necessary changes, and to keep tracking back to the goals you set – make new ones once you achieve them; ensure you’re on target to achieve them; and be prepared to amend any that just aren’t doing it for you.
I’m still not sure where to start…
That’s the easiest part! Time for us to chat about your goals, your likes and dislikes, and what you can comfortably fit into your lifestyle as a starting point. Then it’s my job to plan the sessions that help you the most. Let me take care of the split, then all you have to do is show up. Get in touch – I’m looking forward to helping you!