Personal trainer gold coast - A dog training split is basically what you train or which kind of training you do on virtually any day of the week. For instance in case 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 mission for enhance our training results, athletes, fitness enthusiasts and bodybuilders have tried out a number of different training splits - good quality, others terrible. Here are some of the most popular splits I use for athletic training, fat reduction and rehabilitation that you are more than welcome to take or adapt for your own purposes.
Before I go further, there a few elementary rules I have that you should know before designing an exercise split.
The first is that simple things work most effectively so don’t make it anymore complicated than required.
The second (and this one relates especially to athletes) is that you should always train speed before strength and strength before endurance in the week.
The third is that the torso can usually handle more load as opposed to legs because the muscle groups aren’t as large and will recover quicker. This means it is possible 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 a single session e.g. a the bench press with a pull up. By avoiding this, it allows the trainee to pay attention more on the dominant exercise within the session. NB: Check out Bodybuiliding Split #1 to find out how I have done this.
The 5th is that you want to train antagonistic muscles in your sessions 60-80% of the time e.g. if you train the biceps, you also train the triceps or if perhaps 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 much faster due to a neat nervous system function called reciprocal inhibition. However you can’t make this happen all the time especially if you start using the Olympic lifts and you'll 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 because this is what most people will naturally be capable of fit their schedule in to the easiest. I am not a big fan of shorter training splits (e.g. 5 days) because most people (even elite athletes that don't have to work) are simply preprogrammed to become working on 7 day cycles.
Unlike training the splits, training splits enable you to organize your training
Check out these possible training splits many different scenarios that again you are more than welcome to take and accommodate 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: Torso 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: Flaws (e.g. the body part the trainee feels lets them done the most)
Sunday: Off
Bodybuilding #2
Monday: Chest & Shoulders
Tuesday: Quads
Wednesday: Back & Calves
Thursday: Hamstrings & Abs
Friday: Arms
Saturday: Weak spots (e.g. the body part the trainee feels lets them done the most)
Sunday: Off
Bodybuilding #3 (Is only able to 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 muscles
Tuesday: Off
Wednesday: Lower body
Thursday: Off
Friday: Upper body
Saturday: Off
Sunday: Off
Week 2
Monday: Lower body
Tuesday: Off
Wednesday: Upper body
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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