Training routine is the process of planning and executing a set of exercises for a muscle group to achieve specific goals. These goals can range from increasing strength, endurance and/or mass to improving body composition. In order to achieve the most results from your workouts it is necessary to follow a well balanced and structured routine. Various methods of training routine are available, such as “bro splits”, push/pull and upper/lower body. The choice of which method to use depends on your fitness goals and training experience, the amount of time you wish to dedicate to workouts per week and what muscle groups you want to focus on.
Regardless of what workout routine you choose, it is important to follow the proper nutrition and recovery protocol in order to ensure optimal results. Proper rest and nutrition are essential to achieving gains, as muscle growth occurs when you’re not in the gym. A proper nutritional plan includes eating high amounts of protein, vegetables and complex carbohydrates along with adequate water and hydration. Rest days are equally as important and should not be trivialized, as they allow your muscles to recover from the previous workout. Having enough rest and proper sleep allows your body to repair itself and replenish your energy levels.
The first phase in any training program is to train all the major muscle groups. This type of training is referred to as a “bro” split because it usually involves a single exercise for each muscle group performed for only a few sets. This type of training is ideal for beginners as it trains all the major muscle groups and helps to initiate the cellular adaptations needed to produce muscular gains.
Once you have mastered this beginner routine it’s time to step things up and implement an intermediate level workout split. This is often referred to as a push/pull/legs split and is a highly efficient way to train your muscles, especially when training for hypertrophy (building muscle size). Training a large group of muscle groups in a single workout allows you to maximize the overlap between movements and target all related muscle groups for greater results. For example, when you train chest you also work your triceps, and when you train shoulders you target your deltoids and biceps.
Another reason for using this style of split is that it allows you to get the most out of your workouts by training each muscle group while it is fresh. If you were to pair a larger muscle group with a smaller one, such as chest and triceps (both pushing muscles), the triceps would be severely fatigued by the time you train chest and your ability to press heavy weights will suffer.
This advanced-level split allows you to increase your volume and intensity as you move through the progression of this program because each muscle group is trained when it’s fresh. It’s recommended to train each muscle group twice a week, which requires six workouts in total per week. Träningsrutin