Training split
Is your training periodized?
Good. To start… Periodization is the planning of training, involving the manipulation of variables, rest intervals, sets, intensity techniques, etc.
The importance of periodization
The longer your training program lasts, the more necessary periodization becomes. For example, if your training lasts only one month, it may not make a difference, but from three months onward, periodization can be the deciding factor.
Can you imagine how crazy it would be not to follow a well-designed training routine? For these and other reasons, some people spend years at the gym, training for hours a day, with little or NO RESULTS!
This applies to beginners and advanced trainees alike… beginners can make more significant gains in less time, while advanced trainees can avoid the dreaded plateau!
How to create a good training split
Don’t know the tempo of your exercises? You should—and you should have that information on hand…
Remember that strength training is about more than simply pulling or pushing weights at random!
According to several studies, contraction times close to 60 seconds, with repetitions lasting between 4 and 6 seconds—in other words, the time (in seconds)—are ideal for designing workouts for hypertrophy. However, we have plenty of ways to vary these stimuli.
Movement tempo in your training split is a more important variable than simply increasing the weight, because indiscriminately increasing the load can affect your range of motion and compromise proper exercise technique. In extreme cases, it can lead to unwanted injuries.
You don’t need very heavy weights to achieve hypertrophy. That’s a myth, and it needs to be debunked! By using your full range of motion and controlling the tempo, you can achieve great results.
