4 Day Workout Schedule For Building Muscle – In fact, if you look at the differences between most men’s and women’s training programs, you will find that they are mostly due to men’s preferences for women, not physical differences between the sexes. (There are some minor exceptions, which you will learn about in this article).
For example, if you want to build muscle, you have to work your muscles harder over time by forcing them to lift heavier and heavier weights, and this is as true for women as it is for men.
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The reason men and women typically follow different workout splits is because most women want bigger hips and more defined legs, and most men want bigger arms, shoulders, and pecs.
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So the best training split for (most) women is really to train the same as men, while focusing on a different set of muscles.
This is called a workout split because it divides your workouts so that you train different muscle groups or exercises on different days of the week.
In other words, a workout split is simply a training plan in which you perform the same exercises in the same order on the same day each week.
For example, an upper/lower split involves dividing your workouts into upper body and lower body workouts and alternating these workouts throughout the week. In this way, half of your body rests while the other half is trained.
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In other cases, workout splits are organized based on which exercises you train throughout the week. For example, most powerlifting workout splits include one day dedicated to squatting, one day to bench pressing, and one day to deadlifting (and often another day or two to isolation exercises).
Once you know which workout split you will follow, you can choose which exercises you want to do and on which days. If you know you’re going to do a lower body workout on Tuesday, for example, you might decide to do squats, Romanian deadlifts, and some calf exercises.
Using workout splits, instead of doing every workout you want on the day you hit the gym, has some great benefits:
Summary: A workout split is the way you organize your training throughout the week, and it’s called a workout split because it breaks up your workouts so that you train different muscle groups or exercises on different days of the week.
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It’s always better to stick to a minimal workout split consistently than to occasionally stick to a more rigorous workout.
If you are a beginner, you can make good progress following a fairly low frequency workout split of only three or four workouts per week. As you get more advanced, you’ll make more progress following a high-frequency workout split of four to five workouts per week.
Different workout splits prioritize different muscle groups and you want to follow one that develops the appropriate muscle group for the most building.
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For example, a 3-day per week push pull leg split is a great way to develop your upper body, but not as effective for building your lower body.
With these questions in mind, let’s break down the best exercises for women, the pros and cons of each, and how to decide which one to follow.
The body part split—affectionately known to some as the “bro split” because it’s associated with bodybuilding magazines, fitness gurus, and the bros who follow both—is perhaps the most famous workout split.
As the name suggests, a body part split means that you train each major muscle group – or body part – on a different day each week.
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Generally, body-part split workouts are high volume. This is because every time you train a muscle, you do many sets and repetitions in each workout, completely training every part of the body until it is swollen, sore and pumped.
The advantages of the body-part split are that it is simple and can be effective depending on what you are after.
The downside to this workout split, however, is that it doesn’t provide optimal training frequency or volume for all of your muscle groups, especially when it comes to women.
Research suggests that the rate of muscle protein synthesis—the process by which the body uses protein to build new muscle—peaks about 24 hours after exercise and returns to normal about 36 hours later.
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This means that after two to three days your muscles have gained all the muscle they could in response to that workout and are ready to train again.
In a typical body part split, you train each muscle group once a week, meaning you wait a full seven days before training the muscle again. A lot of time is spent building muscle each week.
A recent meta-analysis by researchers from the University of New South Wales Sydney reviewed 24 studies involving almost 1,000 women. They wanted to understand how weight training affects women in terms of building strength and muscle, and how long, often and with what intensity women should train to gain muscle and strength.
When it comes to building a strong, sexy lower body, the researchers concluded that most women should do lower body exercises two to four days a week, training their quads, hamstrings, glutes and calves several times a week. Their volume recommendations were a little wacky, though—advising women to do a total of 250 repetitions per week, spread across all four muscle groups in the lower body.
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You don’t have to follow these exact volume recommendations (for one thing, it’s best to track your weekly volume by counting sets, not reps), but the overall takeaway is sound: women can benefit greatly from lower body volume. several times a week.
There is a lot of research (not included in this meta-analysis) that suggests the sweet spot for weekly volume for both men and women is between 10 and 20 heavy sets per week for each major muscle group, which is hard to pull off. . After dividing the body parts. A hard set (not a warm-up set) taken near the point of failure.
Other research has also shown that women can recover their strength faster than men after a hard workout, which means that it makes sense for them to follow a slightly higher frequency workout split (train the muscle groups they develop more often during the week want).
Again, if you only train each body part once a week, this will be difficult to pull off.
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All that said, if you’re new to weightlifting, you can make big strides in any workout routine using body part splits. After your first year or years of weightlifting, you may want to switch to a workout split in which you train at least a few muscle groups (mainly your lower body), more than once a week.
What’s more, you can always organize body-part splits so that you train your lower body muscles more often than your upper body muscles.
Monday: Legs and Glutes Tuesday: Chest and Back Wednesday: Legs and Calves Thursday: Arms, Shoulders and Abs Friday: Legs and Glutes Saturday: Rest Sunday: Rest
Here’s the bottom line on body-part splits: There’s nothing wrong with body-part splits, but the traditional “one body-part-per-week” protocol won’t produce results as quickly as other options. Your first year weightlifting.
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You can organize your training splits around different muscle groups, but you’ll probably want to emphasize your legs, glutes and calves and your upper body muscles.
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Body-part splits are easy to follow and incorporate enough volume and frequency to make steady progress if you’re a beginner.
What you don’t want to do, however, is follow the typical “body part-per-week” split that many people use. Unless, that is, you want to spend 80% of your time in the gym with a big chest, back and shoulders and arms.
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If you’re like most women and want to spend most of your time developing your lower body, you’re better off following a modified body part split in which you train your lower body several times a week.
1RM stands for One-Rep Max, and is the amount of weight you can lift for one repetition of a particular exercise through a full range of motion with proper technique.
Once you know your 1RM for an exercise, you can use that number to determine how much weight to use in your workout.
RIR stands for reps in reserve, which means how many more reps you can do in one set.
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