When a split training and split training plan makes sense
Probably everyone who has already dealt with training plans or has trained with training plans themselves has already heard the term «split training plan» The most common split trainings are 2-way and 3-way splits but 4-way or 5-way splits are also possible When do such training plans make sense and what are the advantages and disadvantages of split training plans We dedicate this blog post to this topic from the world of program design in strength training.
What are split training plans?
A split training plan, as the name suggests, divides different muscle groups across different workouts. Unless you’re training twice a day, these different workouts usually correspond to different days. The splits are—or at least should be—based on the number of training sessions. The more frequently you train, the fewer muscle groups are worked per session in a split training plan. Simply put, you divide the body across different days.
When do split training plans make sense?
In principle, the body and its muscles can be divided in many different ways. However, some splits have proven effective for good reason. This is because muscle and strength gains follow the principle of supercompensation and therefore require rest in order to regenerate and adapt to the training stimulus. On the other hand, the rest period must not be too long either, otherwise the training stimuli won’t be sufficient, and progress will be limited.
There are various studies that have examined how much volume (sets x repetitions) is necessary to stimulate muscle growth in a specific muscle group. The numbers range from 4 to 40+ sets per muscle group per week. Progress can be made across the entire range, but more volume generally leads to more growth—at least up to 40 sets. Maximum efficiency—meaning the smallest investment for the greatest output—was observed at 5–10 sets per muscle group. However, the outcome depends on many factors that I won’t go into detail about here. In short, we’re talking about aspects like gender, age, training experience, genetics (fiber type distribution), as well as RPE, RIR, and TUT.
Assuming a training duration of 40–60 minutes—which amateur athletes shouldn’t exceed—each muscle group should be trained approximately 1.5 to 2 times per week. For this reason, the number of feasible split training plans is reduced to the following options.
2-WAY split training plan
A split should only be introduced with at least three training sessions per week. With fewer sessions, a full-body workout should always be performed—unless there’s a specific reason not to.
With 3 or 4 training sessions per week, a 2-way split can be used. In this case, we design different full-body plans with a focus (or fully, in the case of 4 sessions) on the anterior chain of the legs (quads) and the posterior chain of the upper body (back), or vice versa (hamstrings, glutes, and chest). Why? Because reversing it would result in a plan that only targets muscle groups involved in pulling movements. This requires a lot of grip strength and can quickly become limiting. That’s why we don’t use push & pull full-body plans.
The second option is upper-body/lower-body splits. With three training sessions per week, you alternate between weeks with two upper-body and one lower-body workout and weeks with two lower-body and one upper-body workout. Of course, depending on individual goals, one type of session can be prioritized over the other. However, progress may be reduced in that case, as the volume for the less frequently trained area might not be sufficient. As mentioned above, this depends heavily on the individual and the training plan.
3-way, 4-way, and 5-way split training plans
More than 2 different training plans should only be used starting from 5 sessions per week or in special cases.
The most common structure for a 3-way split is push, pull & legs, or chest & triceps, back & biceps, and legs—sometimes combined with shoulders and abs. A closer look reveals that both variations are essentially the same.
Of course, there are other options depending on individual needs. Marc has trouble motivating himself for a leg day, so he uses 3 training plans divided into: Day 1 – Chest & posterior chain of the thighs, Day 2 – Back & quads, and Day 3 – Arms, shoulders, and abs.
We rarely work with 4-way or 5-way splits, as they require a high number of training sessions—often even 2 per day.
Cardio sessions or elements like plyometrics for speed and jump power are not included in these split plans. Ideally, such activities should be performed separately from the strength training block.
CONCLLUSION: What are the advantages and disadvantages of split training plans?
Like everything in life, split training plans also have advantages and disadvantages:
Advantages:
- Split plans provide more variety.
- By controlling the training frequency of individual muscle groups, split plans provide an optimal stimulus for strength and muscle growth.
- Split training plans, when tailored accordingly, take individual preferences into account and can therefore boost motivation.
Disadvantages:
- Split plans require trainer expertise and experience in order to be effective.
- Split plans require a higher training frequency and are therefore more suitable for advanced trainees who go to the gym several times a week.
- Split plans require consistency. A minimum number of sessions must be completed each week, otherwise progress will suffer.
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