The Best Workout Splits for Muscle Growth

Workout splits are how you divide your weekly exercise routine into different muscle groups or parts of your body. There are many different workout splits that you can use to target specific muscle groups and achieve your fitness goals, but some are more effective for muscle growth than others. In this article, we will talk about some of the best workout splits for building muscle and how to use them effectively.

1. Full-Body Workout Split

A full-body workout split involves training all of the major muscle groups in your body during each workout. This type of split is often recommended for beginners, as it allows you to get a comprehensive workout and build a strong foundation of muscle. Full-body workouts are also great for people who are short on time, as they can be completed in as little as 30 minutes.

To perform a full-body workout, you can choose a variety of exercises that target multiple muscle groups at once, such as squats, deadlifts, bench presses, and rows. You can also target specific muscle groups with isolation exercises like bicep curls and tricep extensions.

One of the key benefits of a full-body workout split is that it allows you to train all of your muscle groups frequently, which can help to promote muscle growth. It also gives you a balanced workout because you don't just work one group of muscles and ignore the others.

2. Upper/Lower Body Split

An upper/lower body split involves dividing your workouts into two separate sessions, with one focusing on the upper body and the other on the lower body. This type of split allows you to train each muscle group with greater intensity and volume, as you are not trying to train everything in one session.

To perform an upper/lower body split, you can start by doing exercises that target the upper body on one day, such as bench presses, shoulder presses, and bicep curls. On the next day, you can focus on lower body exercises, such as squats, lunges, and leg presses. You can also target specific muscle groups with isolation exercises like tricep extensions and calf raises.

One of the benefits of an upper/lower body split is that it allows you to train each muscle group with greater intensity, as you are not trying to train everything in one session. It also allows you to have more recovery time between workouts, which can help promote muscle growth.

3. Push/Pull/Legs Split

A push/pull/legs split involves dividing your workouts into three separate sessions, with one focusing on pushing exercises, one focusing on pulling exercises, and one focusing on leg exercises. This type of split allows you to train each muscle group with greater intensity and volume, as you are not trying to train everything in one session.

To perform a push/pull/legs split, you can start by doing exercises that target the chest, shoulders, and triceps on one day (push day), such as bench presses, shoulder presses, and tricep extensions. On the next day, you can focus on exercises that target the back and biceps (pull day), such as rows, pull-ups, and bicep curls. On the third day, you can focus on leg exercises, such as squats, lunges, and leg presses.

One of the benefits of a push/pull/legs split is that it allows you to train each muscle group with greater intensity, as you are not trying to train everything in one session. It also allows you to have more recovery time between workouts, which can help promote muscle growth.

4. Bodypart Split

A bodypart split involves dividing your workouts into separate sessions for each muscle group. This type of split allows you to focus on specific muscle groups and train them with greater intensity and volume.

To perform a bodypart split, you can start by doing exercises that target one muscle group per day. For example, you might do chest and tricep exercises on Monday, leg exercises on Tuesday, shoulder and bicep exercises on Wednesday, and back exercises on Thursday. You can then take a rest day on Friday and repeat the cycle on Saturday and Sunday.

One of the benefits of a bodypart split is that it allows you to focus on specific muscle groups and train them with greater intensity and volume. It also allows you to have more recovery time between workouts, which can help promote muscle growth.

5. Giant Set Split

In a giant set split, you do multiple exercises for the same muscle group quickly one after the other, without taking a break. With this type of split, you can increase the length and intensity of your workouts, which helps you build more muscle.

To perform a giant set split, you can choose several exercises that target the same muscle group and perform them in quick succession, without rest in between. For example, you might do a set of bicep curls followed by a set of tricep extensions, followed by a set of shoulder presses. You can then take a short rest before repeating the giant set for a total of three to four sets.

One of the benefits of a giant set split is that it allows you to increase the volume and intensity of your workouts, leading to greater muscle growth. It also allows you to train multiple muscle groups in one session, which can be efficient for those who are short on time.

Conclusion

There are many different workout splits that you can use to target specific muscle groups and achieve your fitness goals. Some of the best splits for muscle growth include full-body workouts, upper/lower body splits, push/pull/legs splits, bodypart splits, and giant set splits. By mixing up your workouts and training methods, you can increase muscle growth and get in better shape overall. Before starting a new workout split, you should talk to a doctor or certified personal trainer to make sure it is safe and meets your needs.