To ensure you never suffer through another useless internet workout again, take advantage of workout splits.
What Is a Workout Split?
A workout split can be broken up by target muscle groups, movement patterns, or specific exercises.
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Here, the low-down on why they’re so worthwhile.
In turn, your workouts aremuchmore efficient, says Taylor.
rows, lat pull-downs), squat (aka knee bend), and brace/carry (e.g.
planks, suitcase carries), says Taylor.
Upper-Lower Splits
Another option for a four-day workout split is an upper-lower split for strength training.
On day one, you’ll focus on upper-body exercises, followed by lower-body moves on day two.
Then, you’ll repeat the process for days three and four, says Taylor.
Each of your upper-body days and lower-body days, however, might focus on different muscle groups.
“Then the next upper-body day would focus on chest, shoulders, and triceps.”
Given that structure, there’s often overlap between upper-lower splits and push-pull splits, according to the experts.
Translation: you’re free to have an upper-lower split thatalsofunctions as a push-pull split, she says.
Powerlifting Splits
Some splits are tailored specifically for a niche sport, including powerlifting.
ICYDK,powerlifting involves training and testing your one-rep maxfor the deadlift, squat, and bench press.
In the long run, this initial overzealousness can prevent you from reaching your fitness goals.
Then, it’s time to create each of your workouts for the week.
“You should also ensure that you’re not biasing one movement pattern over another,” says Taylor.
“When you’re doing lower-body days, don’t have just knee bending movements have knee bendandhinging.
Most importantly, your workout split should be something you actually enjoy, says Taylor.
So don’t compare your split to anybody else’s.
Find one that works for you.”
“You may think, ‘I’m getting a little bit stronger.
A good rule of thumb?
“And it allows you to not become stagnant or bored with the routine that you’re following.”
