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5 of The Most Effective Training Splits for Muscle and Strength

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5 of The Most Effective Training Splits for Muscle and Strength 5 of The Most Effective Training Splits for Muscle and Strength Find the Best Workout Split for You Let’s get this out of the way! There are many effective training splits. Second the most effective splits are those that support your goals and you follow through with. No matter if you are a bodybuilder powerlifter, there are number of proven exercises, sets-and-reps schemes, and training techniques, but ultimately find one that works for your goals, schedule, current fitness level, experience, etc. When developing your training program, your workout splits will allow you to train most optimally for muscle, strength, and function, while fitting into your life. Keep in mind the following when starting a new routine: Training experience Goals Your availability Your rest and recovery needs Your weaknesses Your age 5 of the Best Workout Splits I. The Upper-Lower Training Split Workout Routine Upper-lower training splits (2 days upper, 2 days lower) work out to 4 workouts in a 7-day training split. Great to transition from a 2 or 3 per week full body workout. The Upper-Lower Training Splits training frequency volume is considered moderate for strength and lean muscle gains. Example workout structure: Monday: Upper Body (Push Focus)Tuesday: Lower Body (Squat Focus)Wednesday: Off /Active RecoveryThursday: Upper Body (Pull Focus)Friday: Lower Body (Hamstring and Glute Focus)Saturday/Sunday: Off II. Push/Pull/Legs (PPL) Workout Routine Push/pull/legs is favorite training split which includes pushing muscles (chest, shoulder, triceps), the pulling muscles the next (back, biceps, forearms, abs), and lower body (quads, hamstrings, glutes, calves’ w/ abs) on the next day. Add in rest days where needed, all while you don’t miss any days. Unlike single body part splits, if you miss a PPL workout, you’ll be able to make it up in 3 days, or simply ad a rest day and stay on the repeating PPL pattern. 6 days a week is a lot, but you will add maximum muscle and strength. Example workout structure: Monday: Chest, Shoulders and TricepsTuesday: Back, Biceps, Abs and ForearmsWednesday: LegsThursday: Chest, Shoulders and TricepsFriday: Back, Biceps, Abs and ForearmsSaturday: LegsSunday: Rest III. Power Hypertrophy Upper Lower (PHUL) Workout Routine The PHUL workout routine is focused on strength and size in a 4-day program, this routine will allow you to achieve max strength and mass, yet is an adaptable routine based on four main principles. PHUL is great workout program for athletes that want to develop strength via heavy compound movements (squats, bench press, shoulder press, and deadlift, but looking to add some muscle. Of the 4-day workout days, 2 days focus on pure strength training, and 2-days of muscle building (hypertrophy). Example workout structure: Monday: Upper PowerTuesday: Lower PowerWednesday: RestThursday: Upper HypertrophyFriday: Lower HypertrophySaturday/Sunday: Rest IV. The PHAT (Power Hypertrophy Adaptive Training) Training Program The PHAT workout routine is designed to blend powerlifting and bodybuilding routines into a single training program. Although powerlifters and bodybuilders use different reps and weight schemes to reach their respective goals, the PHAT program is a training system balances the demands of both, so you can both sculpt and build strength. Example workout structure: Monday: Upper PowerTuesday: Lower PowerWednesday: RestThursday: Back and Shoulder HypertrophyFriday: Legs HypertrophySaturday: Chest and Arms HypertrophySunday: Rest V. The 5-Day Split Workout Routine The 5-day split offers many advantages, particularly with intermediate and advanced bodybuilders. 5-day splits provide the chance to have focused strength gains and building mass with less body part fatigue. There are tons of options for moving this routine around to fit your schedule. Example workout structure: Monday: ChestTuesday: BackWednesday: ShouldersThursday: ArmsFriday: LegsSaturday: RestSunday: Rest The post 5 of The Most Effective Training Splits for Muscle and Strength appeared first on Online Personal Trainer & Diet and Nutrition Coaching. The post 5 of The Most Effective Training Splits for Muscle and Strength appeared first on Online Personal Trainer & Diet and Nutrition Coaching. ABM{authorlink}https://advancedbodymetrics.com/workout-routines/5-of-the-most-effective-training-splits-for-muscle-and-strength/ Online Personal Trainer & Diet and Nutrition Coaching Online Personal Trainer, Workouts and Body Fat Testing https://advancedbodymetrics.com/wp-content/uploads/2020/12/cropped-best-online-personal-trainer-colorado-32×32.png

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The PHAT Workout: Build Mass & Strength

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The PHAT Workout: Build Mass & Strength The PHAT Workout: Build Mass & Strength The PHAT (Power Hypertrophy Adaptive Training) Training Program The PHAT workout routine was designed by Layne Norton, PhD; who is a natural bodybuilder and powerlifter. The PHAT program combines both powerlifting and bodybuilding routine into a single training program. Although powerlifters and bodybuilders use different reps and weight schemes to reach their respective goals, Layne Norton’s program focuses has put together a training system balances the demands of both, so you can both sculpt and build strength. The Goals of the PHAT Workout Routine Power Hypertrophy Adaptive Training (PHAT) combines both bodybuilding and powerlifting techniques to give you the best of which both have to offer. The goal of PHAT workouts is to gain both mass and strength. Bodybuilders utilize lower weights, higher reps and shorter rest times to help build muscle. Powerlifters use heavier weights, lower reps and longer rest times. Power and Mass Workouts Two workouts during the week will be dedicated to building power. After a rest day, the next three workouts are spent building muscle. The workouts are tough, but you have a mental and physical mix-up that keeps you from over training during each week. Your hypertrophy days and power workouts will support new mass and increased strength, the foundations for progressive overloads. Check Out the PHUL Workout Routine Benefits of the PHAT Workout: Increase overall strength Stimulate hypertrophy (muscle building) Improve overall strength and conditioning Foundation for strength and Fitness How the PHAT Routine Works The training system takes draws from the “strengths” of both types of training that leads to progressive overload. The PHAT Workout Routine can help powerlifters build more mass and to break plateau. For bodybuilders, the goal is it add strength in order to pack on muscle mass. A great mix up with another workout every 12 weeks or so is the Push Pull Legs (PPL) Split. It adds one more day, but can still be used as a 5-day as well. Download the PHAT Workout Routine in Excel Day 1 Upper Power Exercise Sets x Reps Bench Press 3 x 3-5 Weighted Pull Ups 2 x 6-10 Horizontal Row 2 x 6-10 Weighted Dips 2 x 6-10 Pendlay Rows 3 x 3-5 Dumbbell Shoulder Press 3 x 6-10 Cambered Bar Curls 3 x 6-10 Dumbbell Skull Crushers 3 x 6-10 Day 2 Lower Power Exercise Sets x Reps Squats 3 x 3-5 Hack Squats 2 x 6-10 Leg Extensions 2 x 6-10 Stiff Legged Deadlifts 3 x 5-8 Leg Curls 2 x 6-10 Standing Calf Raise 3 x 6-10 Seated Calf Raise 2 x 6-10 Day 4 Back & Shoulders Hypertrophy Exercise Sets x Reps Pendlay Rows 6 x 3 Horizontal Row 3 x 8-12 Seated Cable Row 3 x 8-12 Braced Dumbbell Rows 2 x 12-15 Close Grip Pulldowns 2 x 6-10 Dumbbell Shoulder Press 3 x 8-12 Upright Rows 2 x 12-15 DB Side Lateral Raises 3 x 12-20 Day 5 Legs Hypertrophy Exercise Sets x Reps Squats 6 x 3 Leg Press 3 x 12-20 Leg Extensions 3 x 12-15 Romanian Deadlift 3 x 8-12 Lying Leg Curls 2 x 12-15 Seated Leg Curls 2 x 12-15 Donkey Calf Raises 4 x 12-15 Seated Calf Raises 3 x 12-20 Day 6 Chest & Arms Hypertrophy Exercise Sets x Reps Dumbbell Press 6 x 3 Incline Dumbbell Press 3 x 8-12 Incline Chest Press 3 x 12-15 Incline Cable Flys 2 x 15-20 Preacher Curls 3 x 8-12 DB Concentration Curls 2 x 12-15 Spider Curls 2 x 15-20 Cambered Bar Tricep Extension 3 x 8-12 Cable Press downs w/ Rope 2 x 12-15 The post The PHAT Workout: Build Mass & Strength appeared first on Online Personal Trainer & Diet and Nutrition Coaching. The post The PHAT Workout: Build Mass & Strength appeared first on Online Personal Trainer & Diet and Nutrition Coaching. ABM{authorlink}https://advancedbodymetrics.com/workout-routines/the-phat-workout-build-mass-strength/ Online Personal Trainer & Diet and Nutrition Coaching Online Personal Trainer, Workouts and Body Fat Testing https://advancedbodymetrics.com/wp-content/uploads/2020/12/cropped-best-online-personal-trainer-colorado-32×32.png

The PHAT Workout: Build Mass & Strength