Suggested workout split
Rest is essential for making progress with your workout split.
But many people have a question: What is the ideal amount of rest time for a muscle?
First of all, your body doesn’t know whether today is Saturday, Sunday, or a holiday…
Workout split day rules
Setting rules that 1, 2, or 3 days are necessary for rest in a workout split can be a big mistake, either too much or too little. Likewise, saying that a stimulus delivered at lower volumes is necessarily weaker.
Training intensity
The more intense your workout is… obviously, the rest interval MUST be longer for muscle recovery and, consequently, hypertrophy.
Getting the most out of your workout
Don’t know the tempo of your exercises? You should, and you should have this information on hand…
Remember that weight training is more than just randomly pulling or pushing weights!
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)—would be ideal for designing hypertrophy workouts. However, we have plenty of ways to vary these stimuli.
Movement tempo in a workout split as a variable is more important than simply increasing the “weight,” since increasing the load indiscriminately can affect your range of motion and compromise proper exercise form, and in extreme cases can lead to unwanted injuries.
You don’t need very heavy weights to achieve hypertrophy. That’s a myth, and it should be dispelled! By using your full range of motion and controlling the tempo, you can achieve great results.
You should always make sure to perform full movements during your workouts, because poor exercise form, combined with heavy loads, can cause serious injuries during training. And that’s not what you want, is it?
