I want to share my experiences of different training splits, with the hope that you ignore all my advice and do what the fuck you want to do.
When I say training split, I'm referring to how many days per week you train, and what muscle groups or energy systems you are training that day.
To start with, I'm currently following what I consider to be the best split for my goals (max strength, conditioning, muscle building, having fun, injury free).
But it was not a straight forward process to get to this point.
Nor would I want it to be.
In order to know you're onto something good, you need something shitty to compare it to, right?
The worst training split I ever followed looked like this:
- Train 3x per week
- 60 mins per session
- Full body workout each session.
Fucking hated it, honestly.
It's the kind of routine you can find after googling "Best bang for your buck gym routine".
This was before I had tried CrossFit or even heard of Strongman.
My routine (split) up to that point had been training 6 days per week, with at least 2-3 of those days being double sessions.
I have a distinct memory of a friends partner I hadn't seen in a while, complimenting me after noticing my different shape and physique.
I told her I go to the gym everyday, sometimes twice.
She replied with the advice I'm sure you've all read and heard online/TV, about how training every second day is enough.
Dude, you just recognised my results!?
Something twigged in my brain, and I've remembered it very well over the last decade.
I was making great progress, by doing what I liked, following the advice that resonated with me, and ignoring the rest.
This didn't last forever though, and the more I read and learned about rest/recovery, the more I drifted from my "train all the time" attitude, and eventually tried the 3x per week split.
I have 0 regrets of this.
Like I said, you need something to compare your results to.
The idea with training 3x per week is you get to hit each muscle group 3 times instead of once or twice per week, without ever overdoing it, allowing for more stimulation AND recovery.
Problem FOR ME was it was extremely boring.
I didn't need a day off after one day of training. I was very rarely sore due to conditioning my body to training all the time.
I didn't want to be done at the gym in an hour.
I liked hanging out there, and I wasn't (still not) a busy dad squeeeezing in a quick workout to stay healthy.
I wanted to be strong, fit and muscular, and I spent a month listening to the internet instead of my gut.
So, you need to ignore me and do what YOU feel is right.
The answer to the how much you should be training, is more.
That can be 5 minutes more per workout.
One more rep or one more set.
One more walk, one more jog, one more circuit, one more class.
Once you stall, you need to do more!
More weight, more focus, more recovery methods (the list goes on).
You can see great results training 3 hours per week.
But 'great' is a subjective term.
Your idea of great results, may drastically differ from mine.
If you believe training less is the answer, then please try it!
You need to ignore people (like me) and follow what makes sense for you.
The only way to know you don't like a certain food, is to try it.
Except that tinned beetroot shit.