Wednesday, October 12, 2011
3 Splits I like for hypertrophy
Here are some of my favorite splits to use when designing your training program with a goal of gaining lean muscle mass. Some these might not be that common but with my clients and myself I have found them to yield good results.
Split A ( this gives really good balance and lets the legs have plenty of recovery time between sessions)
M- Push/Pull ** Always aim for at least 2-1 ratio of pull to push work
Split B ( Hit the legs right from the get go. Back gets a second day compared to just one chest day to help and correct typical imbalance between push and pull . The single chest day should be high volume since that is all you will do for the week)
F-Bi/Back ( biceps/triceps can be interchangeable depending on your weak area ) S-OFF
Split C ( Here I pair lesser common groupings of biceps with chest and triceps with back. Thought is that you get more workload since these pairings don't effect one another. Every other week you can shift which pairing you do twice. Week 1-Back/Tri 2x......Week 2 Chest/Bi 2x )