Resistance training, also known as strength training or weightlifting, is a highly effective method for improving strength, muscle mass, and overall physical fitness. Through external resistance, such as free weights, machines, or bodyweight exercises, resistance training stimulates muscle fibers, leading to adaptations that result in increased strength and muscular development.
Several training routines have been developed based on scientific research to optimize the benefits of resistance training. This section will explore four popular routines: upper/lower, push/pull/legs (PPL), full-body, and one group per day.
1. Upper/Lower Split Routine: The upper/lower split routine is a time-tested method that divides training into two sessions: upper body and lower body. This routine typically involves training the upper body muscles (e.g., chest, back, shoulders, and arms) and the lower body muscles (e.g., quadriceps, hamstrings, glutes, and calf) on another day. This approach allows for greater focus and intensity on specific muscle groups during each session.
- The upper/lower split routine is supported by scientific research, as studies have shown that training each muscle group twice a week leads to better strength and hypertrophy gains compared to training them only once a week.
2. Push/Pull/Legs (PPL) Routine: The push/pull/legs (PPL) routine is another effective method that divides training into three sessions: push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and leg exercises. This routine provides a balanced approach, targeting all major muscle groups while allowing for sufficient recovery time.
- Scientific evidence suggests that this routine can lead to significant strength and muscle gains. Separating pushing and pulling movements allows for better recovery and maximum effort during each session. Dedicating a separate day for leg training also ensures proper focus on lower body development.
3. Full-Body Routine: The full-body routine involves training all major muscle groups in a single session. This type of routine is suitable for beginners or individuals with limited time for training. It allows for a higher training frequency, as each muscle group is worked multiple times weekly. With weight training, this is typically accomplished by using compound movement exercises, those using multiple muscles.
- Research has shown that full-body routines can improve strength and muscle mass, especially for beginners. This routine provides ample stimulus for each muscle group and can lead to efficient adaptations. However, adequate recovery between sessions is crucial to prevent overtraining because of the higher frequency.
4. One Group Per Day Routine: The one group per day routine, also known as the bro-split, involves dedicating each training session to a specific muscle group (e.g., chest, back, shoulders, legs, arms). Bodybuilders or individuals seeking to target specific areas of their physique often favor this type of routine.
- While the one-group per day routine has its place in specific training approaches, scientific evidence indicates that it may not be the most optimal method for overall strength and muscle gains. Training each muscle group only once a week may not provide enough stimulus or frequency to maximize adaptations.
In summary, among the four routines discussed, the upper/lower split and push/pull/legs (PPL) routines have substantial scientific backing and are widely recognized as effective resistance training methods. These routines provide balanced training across all major muscle groups, allowing for optimal strength and muscle development progress.
The full-body routine is an excellent choice for beginners or individuals with limited time for training, as it allows for a higher training frequency. By targeting all major muscle groups in each session, beginners can effectively build a foundation of strength and muscle mass.
On the other hand, the one-group per-day routine may have specific applications for bodybuilders or individuals with specific training goals. While it can improve strength and muscle size, it may not provide the same efficiency and overall progress as the other routines mentioned.
Ultimately, the method of resistance training may vary depending on individual goals, training experience, and available time. Consulting with a qualified fitness professional can help you tailor a routine to specific needs, ensuring optimal results based on scientific principles.
- Full-body workout example:
- Squats: 3 sets of 10 reps
- Bench press: 3 sets of 10 reps
- Bent-over rows: 3 sets of 10 reps
- Shoulder press: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps
- Bicep curls: 3 sets of 10 reps
- Tricep dips: 3 sets of 10 reps
- Plank: 3 sets of 30 seconds
- Push Pull Legs workout example (3-day split):
Push day:
- Barbell bench press: 4 sets of 8 reps
- Overhead press: 4 sets of 8 reps
- Tricep pushdowns: 4 sets of 10 reps
- Dumbbell chest flyes: 3 sets of 12 reps
- Lateral raises: 3 sets of 12 reps
Pull day:
- Deadlift: 4 sets of 6 reps
- Pull-ups: 4 sets of 8 reps
- Dumbbell rows: 4 sets of 10 reps
- Bicep curls: 3 sets of 12 reps
- Rear delt raises: 3 sets of 12 reps
Legs day:
- Squats: 4 sets of 8 reps
- Leg press: 4 sets of 10 reps
- Romanian deadlifts: 4 sets of 10 reps
- Leg curls: 3 sets of 12 reps
- Calf raises: 3 sets of 15 reps
- Upper/lower workout example (4-day split):
Upper body day 1:
- Barbell bench press: 4 sets of 8 reps
- Pull-ups: 4 sets of 8 reps
- Dumbbell shoulder press: 4 sets of 10 reps
- Dumbbell rows: 4 sets of 10 reps
- Bicep curls: 3 sets of 12 reps
- Tricep pushdowns: 3 sets of 12 reps
Lower body day 1:
- Squats: 4 sets of 8 reps
- Romanian deadlifts: 4 sets of 8 reps
- Leg press: 4 sets of 10 reps
- Leg curls: 3 sets of 12 reps
- Calf raises: 3 sets of 15 reps
Upper body day 2:
- Incline bench press: 4 sets of 8 reps
- Lat pulldowns: 4 sets of 8 reps
- Arnold press: 4 sets of 10 reps
- Cable rows: 4 sets of 10 reps
- Hammer curls: 3 sets of 12 reps
- Skull crushers: 3 sets of 12 reps
Lower body day 2:
- Deadlifts: 4 sets of 6 reps
- Bulgarian split squats: 4 sets of 10 reps
- Hip thrusts: 4 sets of 10 reps
- Leg extensions: 3 sets of 12 reps
- Seated calf raises: 3 sets of 15 reps
4. One group a day workout example: - Monday – Chest:
- Barbell bench press: 4 sets of 8 reps
- Dumbbell chest flyes: 4 sets of 10 reps
- Incline dumbbell press: 4 sets of 10 reps
- Decline push-ups: 3 sets of 12 reps
- Cable crossovers: 3 sets of 12 reps
Tuesday – Back:
- Pull-ups: 4 sets of 8 reps
- T-bar rows: 4 sets of 10 reps
- Lat pulldowns: 4 sets of 10 reps
- Seated cable rows: 3 sets of 12 reps
- Dumbbell pullovers: 3 sets of 12 reps
Wednesday – Legs:
- Squats: 4 sets of 8 reps
- Leg press: 4 sets of 10 reps
- Lunges: 4 sets of 10 reps
- Leg curls: 3 sets of 12 reps
- Calf raises: 3 sets of 15 reps
Thursday – Shoulders:
- Overhead press: 4 sets of 8 reps
- Dumbbell lateral raises: 4 sets of 10 reps
- Barbell front raises: 4 sets of 10 reps
- Face pulls: 3 sets of 12 reps
- Upright rows: 3 sets of 12 reps
Friday – Arms:
- Barbell bicep curls: 4 sets of 8 reps
- Tricep dips: 4 sets of 10 reps
- Hammer curls: 4 sets of 10 reps
- Skull crushers: 3 sets of 12 reps
- Cable curls: 3 sets of 12 reps
Note: The number of sets and reps can be adjusted based on individual preferences and fitness levels. It is essential to consult a fitness professional before starting any new exercise routine.
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