Welcome to Matters of Fitness 1.
I will answer the hottest topics in the fitness game. With that said, let’s get this show on the road.
Matters Of Fitness 1: What Is The Best Training Split?
I have used many training splits over the years. The best training split you can use is the one that allows you to maximize your main training goal. At the start of my natural bodybuilding career, my main goal was creating a muscular physique. Here is how I trained during that era:
Sunday: Off
Monday: Upper Body
Tuesday: Lower Body and Conditioning
Wednesday: OFF
Thursday: Upper Body
Friday: Lower Body
Saturday: Upper Body (Specialty) and Conditioning or off based on the time of year
This training split gave me enough time to train and recover. It helped me build more muscle. Between 2010 and 2014, my physique changed a lot. I saw big improvements in muscle and symmetry. This period of time created the foundation for me to earn my natural bodybuilding pro card in 2022.
When I came back to competitive track in the master’s division in 2015, my training split changed. My main focus during that time was sprinting faster. Here is how I trained during that time.
Sunday: Off or Massage
Monday: Upper Body
Tuesday: Short Sprinting (Speed Work)
Wednesday: Lower Body
Thursday: Off
Friday: Upper Body
Saturday: Short Sprinting (Speed Work)
You have to change your training split based on what your current goal is. When I was competing in master’s track, I found that a 3-day rest between my speed work sessions made me faster. Less is more when it comes to pure speed development.
I modified my lower body lifting to help me recover. There is no way I could train my legs like I do when I’m competing in natural bodybuilding and get faster. The soreness and fatigue from leg day will not allow it!
Conclusion
Your training split should reflect your current personal goals. Don’t try to use a hammer to do a screwdriver’s job.
I’ll holla at you next time.
The People’s Trainer,
Fitman
