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Six Pack Abs 7 Killer Exercises!
Home Workout 3d Exercises | Full Body RECOMP Series | Week 1-Day 3
How can I get slim in 7 days at home?
Try to include a burst of high-intensity activities in your regular aerobic exercises. For example, when you are walking, run for five minutes, and then again continue to walk. This burns more calories. Zumba, aerobics, and swimming are good options for rapid weight loss.
What can I drink to lose weight?
The best drink for weight loss is water since it has zero calories and can keep you hydrated. Other weight-loss drinks include coffee, green tea, vegetable juice, and smoothies. If you're trying to lose weight, avoid high-calorie, sugary drinks like soda and fruit juice.
The Perfect Forearm Workout: 5 Best Exercises | 5 BEST Exercises for Bigger Forearms Workout
3 Best Workout Split Schedules
1.Push/Pull/Leg Split
The push/pull/leg split is a great workout plan that builds strength and muscle while still allowing for generous recovery time, Stewart says. "It separates your upper body into pushing versus pulling mechanics, muscle groups, which generally feel better in the body," she explains. "If you really want to, you can roll it into a six-day plan with twice a day, but I would only recommend it for those who want to put on serious muscle and dedicate six days a week to training, which can be a lot for your body."
Monday: push day (chest, shoulders and triceps) Tuesday: cardio Wednesday: legs and core Thursday: rest Friday: pull day (back and biceps) Saturday: cardio or recovery (yoga, stretching, etc.) Sunday: rest Benefits: Allow for substantial recovery Builds strength and muscle mass There is no overlap in muscle groups Focuses on weak muscles with more intensity Cons: Usually more equipment is needed The gym may take longer Less flexibility.
2. Upper/lower split The upper/lower split is one step above a full-body training split, says Stewart. "This training frequency is perfect for those who want to train four days a week and focus on a moderate balance between strength and muscle gains," he explains.
Monday: Lower Body (Hinge Focus)
Tuesday: Upper Body (Push Focus)
Wednesday: Cardio or Recovery (yoga, stretching, etc.)
Thursday: Lower Body (Squat Focus)
Friday: Upper Body (Pull Focus)
Saturday: Rest Sunday: Rest Benefits: Builds strength and muscle mass Weekends are free Hit each muscle group twice a week Allows for adequate recovery between muscle groups Cons: More muscle groups to train in the upper body, so the lower body can progress faster Lack of flexibility Skipping a workout can create gaps in your progress.
The gym may take longer 3. Division of body parts The body part split is often referred to as the "bodybuilder split" because of the emphasis on training each body part separately, says Stewart. "This split encourages muscle growth because you're able to train each body part with more intensity and more repetitions and sets than you would in a full-body workout," she explains. That said, the splits are longer and if you miss a workout, it can throw off your entire plan, he adds. "I would generally only recommend this plan to advanced lifters who want to spend more time in the gym." Monday: Back Tuesday: Chest and Abs Wednesday: Lower Body Thursday: Rest Friday: Shoulders Saturday: Arms and Abs
Sunday: Rest
Benefits:
Allow for adequate recovery Focus on training muscle groups individually Builds strength and muscle mass Helps identify and correct muscle imbalances and weaknesses Cons: Longer workouts may require more time in the gym Lack of flexibility Skipping a workout can throw off the plan Less suitable for beginners How to find the best workout split for you While a lot comes down to personal preference and your goals, here are some tips to match the best training splits for you.
Goals: Whether you're aiming for muscle gain, weight loss, or overall fitness, choose a plan that best fits your specific goals right now, Stewart says. Push/pull/leg splits are excellent for muscle growth while upper/lower splits are generally best for weight loss, he adds.
Schedule: Determine how much time you can realistically devote to exercising each week and choose a plan accordingly, Stewart says. "A training schedule is going to be very different for someone who can train for 30 minutes two to three days, versus someone who wants to spend an hour in the gym five to six days a week," she adds.
Weakness or injury: If you have a shoulder injury, a full day dedicated to the shoulder might not be in your best interest, Stewart says. On the flip side, if you want to build your biceps, for example, having a dedicated arm day might be better for your goals, he adds. Listen to your body and find a plan that feels best.
Recovery needed:
Depending on the demands of your job and lifestyle, you may need more or less recovery time, Stewart says. "Rest days away from the gym are important not only physically, but also mentally so you don't burn out on your training schedule."
Frequently Asked Questions
1. What is the most effective workout split?
Here's a secret: The most effective workout splits that best fit your goals and schedule, Stewart says. "For the majority of the general population, I'm a big fan of two to three full-body training days. If you have more time to devote to the gym, any type of push/pull/leg split is a great all-around program for building strength and muscle."
2. What are the best gym splits for building muscle?
If muscle hypertrophy (AKA increasing muscle size) is your goal, Stewart recommends either a push/pull/leg split or a body part split because you'll be spending more dedicated time on individual muscle groups. "These plans will give you great results if you're able to apply yourself to the gym regularly because you're working more of each part of the body and are able to use progressive overload to build muscle faster."
3. What is the best gym split for weight loss?
If you want to lose weight, choose a split that allows you to train each major muscle group twice a week, says Stewart. "This is important so you can maintain muscle while losing fat, and because of this, I would recommend an upper/lower split or full-body training plan for most people trying to lose weight," he explains. That way you can create a balanced schedule and dedicate three to four days to the gym, he adds.
4. What is the 4-2-1 workout split?
Stewart says the 4-2-1 workout split has recently grown in popularity on TikTok as a simple formula for programming your workouts throughout the week. It's broken down into four strength workouts, two cardio workouts and one mobility session per week, she explains. "Following a method like this can be helpful because it gives you a structured way to plan your exercise schedule. It's also an effective method because it provides a clear way to incorporate different types of workouts for a holistic approach to fitness."
And, this combo is tough, too: strength training helps build and maintain muscle mass; Pilates and mobility promote flexibility and mind-body connection; And conditioning increases your cardiovascular endurance, Stewart says. An upper/lower workout split fits easily into the 4-2-1 method, he explains.
The 4-2-1 workout can also specify a specific tempo for the lifts. In this case, that means 4 seconds for the eccentric contraction, 2 seconds for the isometric hold, and 1 second for the concentric contraction. If you're doing a bicep curl at this tempo: curl for 1 second, hold for 2 seconds, and lower for 4 seconds.
Bottom Line: Workout Splits are an effective way to organize your exercise schedule each week so you can reach your goals, no matter the results you want or how experienced you are.
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