Title: Upper/Lower Split: The Best Workout Plan? | ISSA
Headings: Upper/Lower Split: The Best Workout Plan?
Upper/Lower Split: The Best Workout Plan?
Reading Time: 7 minutes 50 seconds
One Muscle, One Day—The Old Way Is Out
Why Is “One Muscle, One Day” Not the Best Idea For Personal Training?
How Many Times A Week Should You Train Each Muscle?
How Many Muscle Groups Should You Train for Each Day At The Gym?
What Is An Upper/Lower Split Workout?
What Is An Upper-Body Workout And A Lower-Body Workout?
How Do You Incorporate Forearm Training In An Upper/Lower Body Split?
The Upper/Lower Split Maximizes Hypertrophy
What Is Upper Hypertrophy?
Why Would You Want To Maximize Hypertrophy?
What Is The Best Rep Range For Hypertrophy?
Why Does Training More Often Trigger More Muscle Growth?
Nonathletes vs. Athletes
Why Would Nonathletes Want A Rigorous Upper/Lower Split Workout Plan?
How Many Days A Week Do Athletes Work Out?
How Do Athletes Approach Upper/Lower Split Workouts?
Scheduling Strength Training Split Sessions
How Many Strength Training and Conditioning Sessions Should You Have Per Week?
Don’t Forget Cardio
How Often Should You Do Cardio While Weight Training?
How Common Is It To Feel Stressed Over Or To Lose Motivation For Your Workout Plan?
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Content: How Many Times A Week Should You Train Each Muscle? Research suggests that muscles typically only need three days to recover, which means you can hit each one at least two times a week. One study on strength development in athletes proved that doing multiple sessions per week is more effective than just one. The study involved two groups of participants. One group trained each muscle group two days per week, while the other trained just once per week. Both groups experienced growth in hypertrophy. In other words, they both experienced an increase and growth in muscle cells. But the groups’ hypertrophy gains weren’t equal. Those who trained twice per week experienced 6.8 percent growth in hypertrophy after several weeks, while those who trained only once per week saw gains of 3.7 percent. That’s nearly double the hypertrophy gains for adding one additional training session per muscle group each week.