Asking me which bodybuilding split program is best for you is like asking me to buy you a suit without giving me your size, color preferences or reason that you need it to begin with. Because different plans net different end results, you can't just take a cookie-cutter plan and apply it to everybody. Your program should be periodized and organized so that it meets your individual fitness goals.
A good rule to remember right from the beginning is that if your goal is hypertrophy -increased muscle size - then you want to make metabolic adaptations such as higher weight and lower reps to your routine. If you're shooting for strength, then you'll want to make neuromuscular adaptations such as more reps at the same weight.
Build a Bodybuilding Split Program That Meets Your Goals
People frequently ask me which split program is the best one out there but the reality is that there really isn't one that's better than all the others. There are many effective splits but none of them are perfect. A good plan needs to be built based upon two primary considerations including:
• Your workout goals. Do you want to build muscle? Get stronger? Build endurance?
• Your training age. If you've just begun working out, chances are good that you'll continue to see gains from your initial program for several weeks before you need to switch it up. I typically recommend that people just starting out stick with a whole-body routine for about six months before looking at a bodybuilding split program. If you've been working out for several months, then you'll need to modify your plan more frequently.
There are, of course, other considerations that will play a factor in building your own personal body building split plan but these two will set the foundation of your plan.
Provide the Optimum Environment for Muscle Growth
Even after taking all of your independent needs into consideration, there still isn't any particular bodybuilding split program that's a perfect, one-size-fits-all program that will guarantee optimum results for you. As a matter of fact, any split program is going to have its own set of pros and cons and you'll need to identify those in advance so that you can maximize the pros and minimize the cons in order to create the best environment in which your muscles can grow.
Here are some things to keep in mind when designing your program:
1. Assisting muscles as well as targeted muscles need to be fresh in order to get the optimum workout each time. Design your program so that each workout compliments the one that precedes it.
2. Legs should get their own day! Use leg day as a dividing day between upper body workouts to give your arms, chest, shoulders, back and abs a day of rest.
3. Use rest days to separate workouts that share muscles. Your glycogen levels are going to be significantly depleted after two days of hard work, so it's a good idea to take day 3 to rest anyway.
4. It may seem like reinventing the wheel, but hear me out: how about doing chest and arms together when you're developing your bodybuilding split program? Before you decide that I've lost my mind, think for a second and you'll see the logic. They're both big muscle groups that work together. If you work them together, especially after a day off when both groups are fresh, your workout will be explosive!
5. Don't lose site of the fact that days off are every bit as important as workout days. Down days are when your muscles are rebuilding and growing. Without rest, your workouts just won't net you the results that you're looking for.
6. Build change into your bodybuilding split program so that you don't plateau. As we've discussed before, this is a crucial element of your training plan. You won't have to switch it up as often in the beginning but be prepared to do so as your program advances.
Optimize the Pros and Minimize the Cons of Your Bodybuilding Split Program
We've already discussed the fact that there is no perfect body building split program so what you need to do is find the weak spots in advance and adjust your plan to minimize the cons.
For example, if you're working your shoulders, chest and triceps together, then chances are good that since your triceps assist your other muscles, they're already going to be fatigued by the time that you start working them. To counterbalance this, split upside down when you mix up your workout in a few weeks.
In other words, work your triceps first, then your shoulders, then your chest. Just flip your current routine so that your triceps are getting equal treatment. By building this into your plan, you're successfully maximizing the benefits of your body building split program and minimizing the negatives.
Use Your Time, Don't Waste It
Your time is valuable and there really isn't any sense in wasting your time on a less-than-optimal workout program. Regardless of what kind of bodybuilding split program you develop, design it with forethought and care so that you make every minute in the gym count. You've probably heard the expression "don't work harder; work smarter" and that applies here, too. Use your time in the gym wisely and treat it as an investment in a bigger, better you.
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