Split training: the pros, cons and best splits
Split training is a strength training system that divides your workouts by body region. So instead of training your whole body in one session, you train different body regions on different days. The most common approach is a 2-way split, either the push-pull method or upper body-lower body, with a rest of at least 48-72 hours for the muscles you trained.
There are also 3-way and 4-way splits, but we won't go into those here.
Benefits of split training
Unlike full-body training (which mainly targets the large muscle groups), split training lets you focus more closely on individual or otherwise neglected muscle groups. It also rules out mental or physical pre-fatigue more effectively - for example, you can train your chest muscles right from the start instead of only after your legs.
So split training lets you make your training more specific and train several functions for the same muscle. That means you'll engage more muscle fibres during training than if you only trained the muscle in a single function.
Drawbacks of split training
The time commitment increases with the number of splits. Depending on how intense your training is, each muscle group should be trained at least twice a week. With a 2-way split, that means four workouts a week. The hormonal and metabolic response to training is smaller, because you're not just training large muscle groups. However, this doesn't matter for the muscle hypertrophy effect. Muscle hypertrophy is a local process that happens independently of the release of so-called "anabolic hormones" after training, as long as hormone concentrations stay within the permissive range.
Whether you train your biceps on their own or together with your legs makes no real difference to biceps muscle growth.
Possible ways to divide a 2-way split:
Split by the push-pull method
- Split 1: legs, back, arm flexors
- Split 2: core, chest, shoulders, arm extensors
Split by upper body/lower body
- Split 1: core, upper body
- Split 2: legs
