Ultimate Training Guide: Workout Splits for Beginners

Starting your new fitness journey is exciting, but also intimidating. There are so many different workout routines, techniques, and gym terminology. At first, this makes it hard to know where to start. One important aspect of an effective training program is the workout split. This beginner-friendly guide will provide you with everything you need to know. It includes everything from understanding the basics of gym splits to choosing the right split for your goals.

What is a Workout Split?

Workout splits are a great way to add variety and structure to your training. They benefit your exercise regimen in many ways. A workout split, simply put, is the way you divide your workouts throughout the week. The main goal of a split is to ensure that each muscle group receives the right amount of rest and recovery. This includes time between workouts, allowing for optimal muscle growth and strength gains. A well-designed workout split makes your training more efficient. It prevents overtraining and reduces the risk of injury.

There are several different types of workout splits. This includes the full-body split, upper/lower split, and the bro split. 

• Full-body split: This split involves training all muscle groups in a single workout. It is typically performed three times per week.

• Upper lower split: This divides training into upper body and lower body workouts. These are usually done on alternating days. 

• Bro split: This option targets one muscle group per day. It’s often completed over the course of a week.

The bro split is usually popular among bodybuilders. This is because it involves training each muscle group separately, once per week. It's important to choose a workout split that aligns with your goals. This includes working around your lifestyle and schedule. 

Additionally, it's important to vary your workout split every so often. This helps prevent plateaus and keeps your workouts challenging. It doesn’t matter if you're a beginner or an advanced lifter, having a well-designed workout split is vital to take your training to the next level.

The Big Question: Does the Bro Split Actually Work?

The bro split has become popular over the years. But it’s also gained somewhat of a negative reputation in the fitness community. A lot of gym goers believe it is less effective than other workout splits. This is because most bro splits only work each muscle group once per week, which may not provide enough strain for optimal muscle growth. However, this doesn't mean that the bro split is an ineffective training split.

For beginners, the bro split is an effective way to see quick muscle gains. It also helps teach proper exercise form and build a foundation of strength. It allows for focused attention on one muscle group at a time. This ensures that no body part is neglected. Furthermore, the bro split is beneficial for those with limited time and recovery capacity. It doesn’t necessarily involve fewer workouts per week, but the ability to be in and out of the gym quickly each day.

That being said, it's important to acknowledge that the bro split may not be the most efficient workout plan for everyone. Too much recovery time might be detrimental to strength and muscle gains. As you progress and become more experienced, you may find that other splits provide better results. These include the full-body workout split or upper and lower split.

Learn More: Common Workout Mistakes and How to Improve Them

Should Beginners Start With Hypertrophy Training?

Hypertrophy, or the increase in muscle size, is a common goal for many gym-goers. However, beginners may wonder if it's the right approach for them. The short answer is yes – focusing on hypertrophy during the early stages of resistance training is beneficial.

As a beginner, your body is highly responsive to the stimulus of resistance training. This means that you can achieve significant muscle growth relatively quickly. Incorporating hypertrophy-focused exercises into your workout plan will build muscle size. It will also improve strength and mobility.

To induce hypertrophy, you must use a combination of compound and isolation exercises. Also incorporate a variety of rep ranges and training volumes. Compound exercises, like squats, deadlifts, and bench presses, use multiple muscle groups at the same time. This is ideal for building overall strength and muscle mass. Isolation exercises, such as bicep curls and leg extensions, target specific muscles. This helps improve muscle imbalances and aesthetic appearance in lacking areas.

A general guideline for hypertrophy is to perform 3-4 sets of 8-12 reps per exercise. Your training session should include a moderate to heavy weight that challenges your muscles. This rep range promotes muscle growth while still allowing for recovery between workouts. 

Learn more: Is the Upper Lower Split the Best Workout Split?

When Should a Beginner Move to an Intermediate Workout Routine?

Knowing when to transition from a beginner to an intermediate workout routine can be challenging. It depends on individual progress and experience. However, there are some general signs that show it may be time to make the change.

• Hitting a Plateau: Plateaus happen when strength and muscle gains have slowed down or stopped. This is even with consistent training and proper nutrition. It’s time to change your routine to continue making progress if this occurs.

• Improved Technique: As a beginner, mastering proper form and technique is crucial. As soon as you feel confident in your ability to perform exercises with good form you may be ready to advance. You have built a solid strength foundation, which allows you to move on to more advanced training methods.

• Increased Training Demands: Over time your body adapts to resistance training. Therefore your ability to handle higher volume and intensity will improve. If you notice that your current workout split is no longer challenging or you recover quickly, it’s time to increase the difficulty.

• Experience and Time: Training consistently for 6-12 months builds a great foundation. At this point, you will have gained enough experience and knowledge to move to an intermediate workout routine.

When transitioning to an intermediate routine, consider implementing new training techniques. This can be simple, yet effective changes like adding in periodization. This involves cycling through periods of higher and lower training volume and intensity. The periodization approach helps prevent plateaus. It promotes continued progress and reduces the risk of overtraining. You can even add in HIIT workouts for beginners. This can help produce results in a short amount of time. 

Implementing an Effective Workout Split

Understanding and implementing an effective workout split is crucial for a successful fitness journey. As a beginner, it's essential to choose a split routine that aligns with your goals, schedule, and recovery capacity. 

Although the bro split may be a viable option for some, other splits might be better. This includes the full-body or upper/lower split. They may provide better results as you progress. Focusing on hypertrophy during the early stages of resistance training can help to build a strong foundation, both for muscle mass and strength.

Ready to expand your training knowledge? Become an ISSA Personal Trainer today and learn how to assess and build custom training programs.