The Best Training Split for Progressive Overload
When it comes to building muscle, one of the most important factors is progressive overload. This means gradually increasing the amount of weight you lift over time to continuously challenge your muscles and stimulate growth. However, figuring out the best training split for achieving progressive overload can be a bit tricky. In this article, we’ll break down some of the best options for building muscle through a progressive overload program.
Full Body Training Split
The first option we’ll look at is a full body training split. This type of split involves working all major muscle groups in a single workout, usually two or three times per week. While this approach may not allow for as much volume per muscle group as other splits, it can be a great choice for beginners or individuals with limited time.
Because you’re hitting all your muscle groups in each workout, you’re able to stimulate muscle growth in a more efficient manner. Additionally, because you’re hitting each muscle group multiple times per week, you have plenty of opportunities to increase the weight you lift, making progressive overload easier to accomplish.
Push-Pull-Legs Training Split
Another popular option is the push-pull-legs training split. This approach involves dividing your workouts into the three categories of pushing exercises (e.g. bench press, shoulder press), pulling exercises (e.g. rows, pull-ups), and leg exercises (e.g. squats, deadlifts). You typically perform each category of exercises two or three times per week.
This split is great for individuals who prefer a bit more variety in their workouts. Additionally, because each muscle group is hit with a variety of exercises across the three categories, you’re less likely to get bored or stagnate in your progress. You can also easily incorporate progressive overload by increasing the weight you lift for each exercise.
Upper-Lower Training Split
The upper-lower training split is another good option for those looking to achieve progressive overload. This split divides your workouts into upper body exercises and lower body exercises, which you perform two or three times per week. While this split allows for more volume per muscle group than a full body split, it still gives each muscle group plenty of time to recover between workouts.
The upper-lower split is great for individuals who enjoy focusing on specific muscle groups and prefer fewer total exercises per workout. Additionally, because you’re only working half your body during each workout, you have the opportunity to perform more exercises for each muscle group, allowing for greater progress.
Conclusion
When it comes to achieving progressive overload and building muscle, there’s no one-size-fits-all training split. The best training split for you will depend on your individual needs, preferences, and goals. Experiment with a few different options and see what feels most effective for you. Remember, however, that regardless of your training split, implementation of progressive overload is key to building muscle over time.