Personal trainer gold coast - A workout split is basically what you train or which training you do on any day of the week. For instance in the event you train your legs on Monday, back on Wednesday and chest on Friday, that you will find an example of a training split. In the never-ending quest to enhance our training results, athletes, fitness enthusiasts and bodybuilders have attempted a number of different training splits - the right, others terrible. Here are some of my favorite splits I use for athletic training, fat reduction and rehabilitation that you are more than welcome to take or adapt for your purposes.



Before I go further, there a few elementary rules I have that you should know before designing a dog training split.



The first is that simple things work best so don’t make it anymore complicated than necessary.



The second (and this one relates especially to athletes) is that you simply should always train speed before strength and strength before endurance in the week.



The third is that the upper body can usually handle more load than the legs because the muscle groups aren’t as large and will recover quicker. This means you'll be able to train them more often within your training split.



The fourth rule is the fact that I do not to regularly pair two big compound movements in one session e.g. a bench press with a pull up. By avoiding this, it allows the trainee to target more on the dominant exercise in the session. NB: Check out Bodybuiliding Split #1 to view how I have done this.



Your fifth is that you want to train antagonistic groups of muscles in your sessions 60-80% of the time e.g. in the event you train the biceps, in addition, you train the triceps or maybe if you train the quads, you also train the hamstrings in the same session. By achieving this, you get more overall work completed in the session and you will get stronger at a faster rate due to a neat nervous system function called reciprocal inhibition. However you can’t do that all the time especially if you start using the Olympic lifts and you can see how I have slightly modified the splits in Bodybuilder Split #2 and Fat reduction #3 to reflect this.

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The sixth is that you should design your split around a 7 day cycle as this is what most people will naturally have the ability to fit their schedule to the easiest. I am not a fan of shorter training splits (e.g. 5 days) because most people (even elite athletes that do not have to work) are simply preprogrammed to get working on 7 day cycles.





Unlike training the splits, training splits allow you to organize your training



So check out these possible training splits many different scenarios that again you're more than welcome to take and adapt to your own training:



Football (AFL, League, Union, Soccer) Off-season #1 (Can train twice daily)



Monday AM: Speed



Monday PM: Lower Body Weights



Tuesday AM: Chest Weights



Tuesday PM: Interval Training/Strongman Training



Wednesday: Off



Thursday AM: Speed



Thursday PM: Lower Body Weights



Friday AM: Upper Body Weights



Friday PM: Interval Training/Strongman Training



Saturday: Aerobic Training



Sunday: Off







Football (AFL, League, Union, Soccer) Off Season #2 (Can only train once daily)



Monday: Speed



Tuesday: Chest & Biceps



Wednesday: Legs



Thursday: Interval training workout



Friday: Back &Triceps



Saturday: Aerobic Training



Sunday: Off







Bodybuilding #1



Monday: Chest & Biceps



Tuesday: Quadriceps & Knee Flexors (e.g. hamstring curl)



Wednesday: Shoulders & Calves



Thursday: Back & Triceps



Friday: Hip Extensors (e.g. deadlift) & Abs



Saturday: Disadvantages (e.g. the body part the trainee feels allows them to done the most)



Sunday: Off







Bodybuilding #2



Monday: Chest & Shoulders



Tuesday: Quads



Wednesday: Back & Calves



Thursday: Hamstrings & Abs



Friday: Arms



Saturday: Weak Points (e.g. the body part the trainee feels allows them to done the most)



Sunday: Off







Bodybuilding #3 (Could only train 4x week)



Monday: Chest & Hamstrings



Tuesday: Off



Wednesday: Back & Shoulders



Thursday: Quads & Calves



Friday: Off



Saturday: Arms, Forearms & Abs



Sunday: Off







Fat reduction #1



Monday: Upper



Tuesday: Lower



Wednesday: Off



Thursday: Upper



Friday: Lower



Saturday: Interval/Aerobic Training



Sunday: Off







Fat reduction #2 (Can only train 3x week)



Week 1



Monday: Chest



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Upper body



Saturday: Off



Sunday: Off



Week 2



Monday: Lower body



Tuesday: Off



Wednesday: Chest muscles



Thursday: Off



Friday: Lower body



Saturday: Off



Sunday: Off







Fat reduction #3



Monday: Quads, Back & Biceps



Tuesday: Hamstrings, Chest & Triceps



Wednesday: Off



Thursday: Quads, Back & Biceps



Friday: Hamstrings, Chest & Triceps



Saturday: Interval/Aerobic Training



Sunday: Off





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