Do you know what a training programme split means? And what would be the best way for you to share a training programme? Sharing a training programme is definitely beneficial for your development. Personal trainer Kati Jokinen answered questions about splitting training programmes and gave tips on how to choose the right one.
What is the division of training programmes?
What does the division of training programmes mean? And what are the benefits?
"In its simplest form, split training programmes mean how many workouts you need to do in a training cycle to get your whole body trained. Traditional training program divisions are 1, 2, 3 and 4 split training programs. Sometimes you will also see mixed divisions, such as 2+1 or 3+1.
So a 1-part workout programme means that you work your whole body in each workout. 2-part means that the muscle groups of the body are divided into two workouts, e.g. upper body and lower body. In a 3-part programme, the muscle groups are divided into three different workouts and in a 4-part programme, the muscle groups are divided into four different workouts, e.g. back-biceps, chest-shoulder-extension, front-legs-shoulders and back-legs-buttocks.
The biggest benefit of splitting the workouts is that the whole body is definitely worked through during the training cycle and it is easier to follow the progress when there is a golden thread and the body gets the right load of work. Also, upward consistency is important, whatever the split."
Differences in distributions
What is the difference between 1, 2, 3 and 4 split training programmes? In which cases should you choose a 3- or even 4-part programme and what are the disadvantages of these splits?
"The greater the split in the training programme, the more you can focus on isolating movements in addition to the main movements, and the higher the volume of training (how much you train one muscle in one session) can be, as the muscle has more time to recover.
3 or 4-step programmes are suitable for more experienced exercisers who train five to six times a week. The large number of splits often allows you to work out without a day off. The main disadvantage of these large splits is that you can't skip workouts if you want to ensure progress. In addition, progress can be slow if large splits are used incorrectly.
If training is irregular, I would definitely go for a 1-step programme to ensure that I get through the main muscle groups at least once a week and that all muscles are stimulated at least once a week.The good thing about 1 and 2-step programmes is that development is easier and faster with less training.
The smaller split is suitable for beginners and those who don't want to go to the gym almost every day. A 1-part programme often requires a day off between gym sessions to allow for adequate recovery."
Can I train three times a week on a 1-step programme?
"A 1 or 2-step programme can be done 2-4 times a week and current research recommends that muscles should be trained twice during a training cycle. A week is generally the easiest training cycle, but the length of a training cycle can vary between 5 and 10 days. The main thing is that the muscle is stimulated often enough, i.e. exercised."
And can there be three different 1-part workouts in the same week?
"Yes, a 1-step training split doesn't necessarily mean that every workout is the same, as long as the muscle groups of the body are trained through every workout. In this case, each workout will contain movements of the same muscle groups, but the movements may be different in each workout. For example, in the first workout of the week you will do leg squats, in the second you will do deadlifts, and in the third you will do step squats.
However, different training movements in each training session does not mean that the training movements will be changed for the next week. The idea is to train for three to five weeks with the same workouts, increasing the training volume for example."
Choice of training session
So how do you choose the right split for you and why is it important to choose a split that suits your daily routine?
"How to choose the most suitable split for you depends a lot on the rhythm of your life, how many times you are willing to train and what goals you have set for yourself in terms of development.
First, think about how many times you want to exercise and whether it's realistic. And do you want to train the same muscle groups more often than once a week? If you're a beginner or your workouts vary from week to week, it may be easiest to start with a 1-step programme, so you can work your whole body at least once a week.
If, on the other hand, you plan to train e.g. 4 times a week, you should consider whether you want to train with a 4-part programme for all parts of the body or a 2-part programme (e.g. upper/lower body) twice a week.
When choosing a training schedule, it is important to take into account not only your everyday life but also your own goals. If the training split doesn't fit your goal, your progress will stall and you won't reach your goal.
If your everyday life is busy and you may have to skip training, too much of a split can slow down your progress. If the training split is too small compared to your weekly training, your muscles won't have time to recover for the next training session and in the worst case you may even risk over-training.
It is important for your development that you regularly give your muscles different stimuli and that your training is gradual. Variations in the distribution of the muscles are also a new stimulus for the musculature and should be varied from time to time. To ensure progress, remember to eat regularly and support your training, and get enough rest.
For the best help in choosing a training plan, you should consult a personal trainer. It's a good idea to discuss your goals and the amount of exercise you want to do each week with your personal trainer. Based on these, your trainer will be able to recommend a suitable split. So feel free to ask the trainer at your centre for help."
