3 Tips for Creating the Perfect Training Split

Creating an effective training split is crucial for maximising your gains in the gym. Whether you're a seasoned lifter or just starting out, considering these three key factors can help you design a workout routine tailored to your goals and needs.

1. Volume: Are You Doing Enough?

Volume refers to the total amount of work you do in your workouts, typically measured in sets and reps. It's essential to ensure you're doing enough weekly volume to stimulate muscle growth effectively. Aim for an average of 6-20 sets per muscle group per week, although individual needs may vary.

The arrangement of these sets is flexible; whether you prefer one set per muscle group spread over six days or ten sets per muscle group twice a week, it's essential to allow enough time between sessions for recovery.

2. Time Between Sessions: Finding the Balance

The time between your workout sessions is crucial for optimising recovery and preventing overtraining. It's essential to listen to your body and avoid training muscles that are still sore or feeling weak.

Overlapping muscle soreness can hinder muscle growth and increase the risk of injury. Allow sufficient time for muscles to recover fully before training them again. Once you no longer feel sore and regain full strength, it's time to target those muscles again.

However, be cautious not to spend excessive time recovering for no reason. If you're facing overlapping soreness or weakness, consider adjusting the frequency or volume of your workouts to find the right balance for your body.

3. Frequency: How Often Should You Train?

The frequency of your workouts plays a significant role in your muscle-building progress. Aim for a frequency of at least twice per week per muscle group for optimal results. While training each muscle group once a week (commonly known as the "bro split") can suffice, higher frequency generally leads to better gains.

Training each muscle group twice a week is considered more effective and meaningful for most individuals. However, going beyond two times per week typically doesn't offer significant additional benefits. Focus on achieving the right balance of weekly volume, spreading out your workouts, and training each muscle group twice a week to establish an effective training split.

Overall, creating the perfect training split requires careful consideration of volume, time between sessions, and frequency. By prioritising these factors and tailoring your workouts to your individual needs, you can optimise your training routine and accelerate your progress towards your fitness goals.