WORKOUT SPLITS @luis_lifts_ 🔥 .
💻 𝙤𝙣𝙡𝙞𝙣𝙚 𝙘𝙤𝙖𝙘𝙝𝙞𝙣𝙜 👉 𝙡𝙪𝙞𝙨𝙡𝙞𝙛𝙩𝙨.𝙘𝙤𝙢 .
A workout split is essentially the way your training is organized within a short period of time. Most of the time its organized per 1 week, but it can be done per 2 weeks too .
Simply making sure you do a certain amount of training isn't enough. HOW you organize your volume, intensity & frequency throughout the week is what eventually will make the difference in terms of muscle gain, strength & general performance .
▶️So, how many times per week should you hit every muscle group? How often should you workout for maximum gains? 🤔
Well, it depends. You're shocked? The number of days you should workout per week thats optimal for YOU, is what YOUR schedule allows for/what you can stick to. Just because someone works out more days a week than you, doesn’t mean it leads to greater results (quite often, the inverse proves to be true) .
That being said, I recommend no less than 3 sessions/ week. Imo this is an absolute minimum to make progress. The more advanced you get, the higher this number of workout days probably has to be. When training a lot every week - nomatter why you choose to do so - it's always a good idea to take atleast one day per week off after 6 days of hard training. No cardio, no weights. Just a day of rest filled with the right foods & meals to recover optimally .
▶️About the taining frequency part: according to the research, higher frequency produces greater gains. So hitting your entire body 2-3 times a week is better than once, but more than 3 is too much unless volume is dropped per session . .
▶️My recommendations: if you workout 3 days a week, they should all be full body workouts. 4 days per week should be upper/lower, 5 days a hybrid of the two, and 6 days can either be upper/lower/upper/lower/upper/lower/off or push/pull/legs/push/pull/legs/off .
There are endless combinations off of this, but this is a solid guideline 💪Want me to cover your full diet & training? Then feel free to apply for my full online coaching 💯 .
. - 42 minutes ago