Reading time: 8 minutes
When entering the fitness world, with a balanced diet, supplementation and regular practice of physical activities in search of a goal, whether to improve quality of life, lose weight or, simply, gain muscle mass and achieve the dreamed of hypertrophy – there are a number of doubts on how to establish a plan and how to divide the training to get all the results without getting injured.
Initially, there are questions about how to set up an ideal workout and what to consume to get more energy and improve performances during the execution of activities. Then, although a little overlooked among beginners and even with more advanced level practitioners, there is a need to divide training.
This is because periodization is essential to reach the desired result. The division of activities is extremely important to avoid injuries, optimize results, save time and prepare for an evolution. Usually, if it is necessary to achieve some result on a pre-established date – such as athletes in competitions or ordinary people who want to achieve an aesthetic improvement for a special event, such as a wedding or graduation, also benefit from this technique.
But how to divide the training? For this, it is necessary to have planning, organization and a clear vision of the results that will be achieved. So, separation is about demanding an area one day and leaving it in recovery the next. In this way, there is a break between training sequences in the region to let it rest and recover, so there will be no demands on sore and tired areas.
In this scenario, the greater the weekly availability for training, the better the division and organization between the days when certain members can or cannot be exerted.
How to split training: 3 ways to separate them
There are some types of separations that can be thought of to answer the question “how to divide training?”. They take into account biological individuality, training period, estimated time for physical and mental recovery and the way activities can be interspersed so that there is more benefit to the muscles.
In this way, each person can choose one of them and adapt it to the routine and goals set. Because it is something extremely private, there is no exact formula on how to do the division and get the desired results. Everything will depend on the willpower to follow the training and the technique applied effectively.
When choosing the form of division, consider some points such as the weekly frequency of training, the goals, how many times a week you want or need to train the same muscle, what stimulus is applied, the biomechanics of the exercises and, of course, the time available. for the workouts.
See 4 examples of how to split the workout below.
The biological individuality
As well as the elaboration of the exercise routine, the division of training also needs to take into account biological individuality. Your weight, height, possible pre-existing conditions, risk factors, goals and targets are specific to you and should be taken into account when planning activities for the week.
With this, it is not possible to imitate someone else’s routine and get the same results, as the factors can be completely different. More literally, imagine you’re looking to increase your stamina, but use the same training protocol someone else uses to lose weight. In this way, your goal will not be achieved.
In addition, it is worth noting that it is important to consult a doctor before establishing the division of training. That way, you can have the inside view of the body and know its limits – or even if they don’t exist, in the case of people completely free from risk factors such as diabetes and cardiovascular problems.
Green tea and its benefits
Download the Free Powerful Teas E-book and check out the best tea recipes to lose weight, fight disease, insomnia and much more. Enjoy: it's free! Click below and check it out.
Rest assured, your email is completely SAFE with us!
The second thing to think about when trying to understand how to split training is synergy. It is about cooperation, cohesion, associated action, that is, the principle that interconnects the way you can exercise the different muscle groups. Thus, dividing the training in a synergistic way basically consists of exercising a muscle and making its proper groupings – nearby regions – also be subjected to stimuli. Afterwards, it is necessary to let them rest so that they are able to recover properly.
To understand how this type of division works, it is necessary to understand that no muscle moves alone, but together. The movements happen through joints that move in segments, with this, there is the denomination of “muscle chains”, since the work can involve the bones, but the muscles are responsible for the heaviest part.
An example of this is the practice of the bench press. The exercise is done in search of improvements in the chest. However, there is also the involvement of the deltoids, the triceps and synergistically stabilizing muscles such as the back, glutes, hamstrings, abdomen, among others.
Despite this, it is not feasible to set up a training considering this whole context. That’s because, with that, one day they would have training in general and the next should be just for recovery, without any sports practice. Therefore, the adepts of separation through synergy separate the body into large areas to be worked on.
That is, when we work the lats, we need to think that we will have to recover the biceps as well. The same goes for the triceps in the case of the chest, for the glutes in the quadriceps training, among others.
- Functional exercises: know what they are and how to put them in the routine
- Exercises to tone your arms: 4 options to do at home
- Exercises to do at home: 8 activities to keep fit
Physical and mental recovery
All training causes physical and mental impact and stress. Therefore, a full recovery becomes important for resuming training. But how to divide the training? Basically, in this model, it’s about varying the muscles activated – the muscle groups mentioned above are used – so, if on Monday the activity involves the upper limbs, on Tuesday only the lower limbs should be exerted. In the fourth, it is possible to resume upper body exercises or perform regenerative work, such as aerobic activity.
If you prefer to force the tensioned area for days in a row, injuries can be triggered. In addition, progress can become setbacks with excessive muscle wear and tear.
Periodization is important for training. This means that working with different capacities – maximum strength, hypertrophy, flexibility, endurance, among others – is necessary and helps to increase results. With it, the body acquires other capacities in addition to the main one required.
Another important thing about this system is that it allows the division of these activities into periods in different time spans. Thus, it is not necessary that every Wednesday the exercise is the same and so on. This helps to avoid the boredom caused by the exercise routine in more agitated people.
How to split the training: examples of how to do the separation according to the level of practice
To answer the question “how to split training?” the level of training must also be taken into account. The way to find out, however, is not very exact, but there are some variables such as age, training time, loads you can lift in basic exercises – a practitioner with 70 kg cannot be considered advanced lifting only 40 kg in the bench press – specific diet and motor experience.
There are also specific characteristics that can help in the verification:
Beginners: people who have less than six months of training and who still do not have adequate motor responses. People in this group cannot do more than 5 exercises per muscle group.
Intermediate: those who already have more than six months of training and already do more than 5 activities per muscle group.
Advanced: students with more than two years of practice, with good motor experience and who have a specific diet.
How to split training for beginners
In the case of a single set, you can train the same muscle group 3 to 4 times a week. The applied loads should be low and the schedule can be applied by new practitioners until they complete three months doing exercises.
There is the possibility of training each muscle group 2 to 3 times a week, with heavier exercises for hypertrophy and muscle strength, which can be done by adepts with up to 12 months of practice.
How to split training for intermediates
At this stage, people can choose to train each muscle group 1-2 times a week. It is a good alternative for those who have only 3 days to train during the week and also a chance to mix hypertrophy and strength in one week and, in the next, bet only on hypertrophy.
How to split training for advanced
In this scenario, students can already reach the heaviest levels of effort. Thus, it is possible to train each muscle group once a week. The model basically works by repeating the same muscles trained for two days and then alternating. Typically, the first two days of training are the lightest.
General training breakdown table
|Whole body – 2 or 3 workouts per week|
|Full body workout||Full body workout||Full body workout|
|Upper and lower – 4 workouts per week|
|Upper limbs||Upper limbs||Upper limbs||Upper limbs|
|Bodybuilding – 5 weekly workouts|
|Chest triceps||Gluteal Femoral Legs||Back
|Quadriceps Legs Gemini|
|Bodybuilding – 6 weekly workouts|
|Back||Gluteal Femoral Legs||Chest||Cardio
Interested in learning more about how to split training? Do you have training planned or are you still looking for directions on how to create your schedule? Click here to learn more about the topic!