Progressive Workout Splits for Fat Loss
We’re back!!!!! We’ve been away too long! Join us as we knock off the rust after 1 month off of recording. There are definitely lots of slips, stumbles and of course Brandi being GOOFY.
During this episode we discuss progressive workout splits, how to utilize each one and for how long.
Plus more shit talking from Captain Nasty about the Maritime Throwdown.
WHOLE BODY TRAINING
- Work all major muscle groups by using multi joint compound moves,
- Allows you to train each muscle group 3 times per week, providing ample recovery time while also building volume.
- Very good for beginners in order to adapt your nervous system to get better muscle contractions, lifting is a learned skill .
- Using compound movements and hitting the entire body causes greater production in testosterone and growth hormone
- Burns the maximum amount of calories during the workout and stimulates a boost in metabolism up to 48 hours.
UPPER BODY / LOWER BODY
- Breaks the body down
- Upper body
- chest, back, shoulders, biceps and triceps
- Lower body
- quads, hamstrings, calves and often abs simply to reduce the over all volume on the upper body day.
- Allows each muscle group to be trained two or even 3 times per week if your schedule allows
- Allows for more volume per muscle group by train fewer groups per work out
- Better variety of movements , sets and reps even the use of different movements on separate workouts throughout the week.
- More intensity per muscle group
PUSH, PULL, LEGS (THREE DAY SPLIT)
- Breaks the major muscle groups into 3 separate workouts
- Major muscle groups are paired with assistant muscle groups which are engaged through each movement
- Most commonly chest / shoulders / triceps, back / biceps / forearms, with a separate leg day (abs on leg day)
- Breaking muscle groups down further allows for more intensity and volume per muscle trained in each session.
- Commonly set up
- Chest, Shoulders, Triceps on Monday
- Quads, Hamstrings, calves on Wednesday
- Back, Biceps, forearms, abs on Friday
- Can also be set up for twice a week training Mon, Tues, Wens, then repeat Thurs, Fri and Sat with Sunday off.
Four Day Split
- Divides all the major muscle groups into four separate training days.
- Allows you to train fewer muscle groups per workout
- Each muscle group trained can be do with more intensity and volume.
- Pairs large muscle groups with smaller ones that assist larger groups
- chest / triceps
- back / biceps
- Each set of the large muscle groups serves to pre exhaust the smaller muscle group
- Typically set up for:
- Chest, triceps, abs on Mondays
- Quads, hamstrings and calves on Tuesday
- Shoulders, Traps and abs on Thursday
- Back, Biceps and forearms on Friday.
- Always watch for stalls in your progress
- Any stall in strength gains or fat loss could be a sign that you need a change to spark new progress.
- Beginners start with whole body
- 1 to 3 months
- Whole body
- 1 to 3 months
- Upper body/lower body
- 4 to 9 months
- Push/Pull Legs
- 10 to 18 months
- 4 or 5 day training split
- 19 months plus
- Advanced beyond 20 months consider
- twice per day training
- body part training
- 16 to 20 sets per muscle group or 40 sets per workout depending on
- type of training
- rest between sets
- over all recoverability
Jason’s Instagram: @themusclecaptain
Brandi’s Instagram: @brandibuckner0204
Facebook Fan Page: Anchored In Muscle
Podcast: available on Anchored In Muscle website, iTunes, Libsyn & Stitcher
Maritime Throwdown Information