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While the traditional 3 day split mentioned above does blitz the muscle sufficiently, it does not allow for optimal recovery. There are a few very well-known exceptions to this rule. If you are going to compete in a 3 day split, then the split is no longer applicable, as most bodybuilding competitions (and especially Olympic weightlifting competitions) are 2 or 3 days long. If you want to optimize performance, or have a well-performing training program, you need to do two days of maximal effort or a higher level of aerobic, or your program isn’t going to work.
Many bodybuilders train with a split of 3+ days, where a 1 day off day is used for recovery. The following is an example of how many days out of a 2 week split could be useful for a competitive lifter.
Total Training Days 1 2 3 # Reps Sets Deadlift 3+ sets 3# 4# 2# 1 Shoulder press 3+ sets 3# 4# 2# 1 Bent-over rows 3+ sets 3# 4# 3# 0.15 Biceps 4 sets 3# 5# 3# 0.15 Total Training Days 20 20 20 12.5
The 1 day per week split is useful for athletes competing against the military, NCAA Division 1 teams , and other teams who may be training for a longer weight class or longer period of competition.
This split is useful for anyone who trains for a competitive goal, or wants to be able to use a slightly shorter split, but the days off are unnecessary.
Training for a competitive goal, without splitting the training over 3 days, allows you to use an additional 1 day per week split on days away. Training for the competitive goal requires a longer rest period and training intensity. A less experienced lifter may benefit from this training split, but it is not necessary.
2. Split Split, Split Split, or Split Split Only
A split split allows you to optimize the training to achieve this objective, but does not allow for optimal recovery. The best way to accomplish this is to have a split split and only do one day of heavy lifting for all of the sessions. In this split, the primary objective is maximizing the number of repetitions in the prescribed exercise.
Because of the increased specificity offered by performing a full-body routine, it is beneficial to have a higher concentration of body-part exercises and exercises requiring more time for training. The goal is to train an average of 4 times per week. For example, if your goal is to squat 5×5 and squat at least 3 times per week, then a 5
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