THINGS TO CONSIDER WHEN DECIDING ON YOUR TRAINING SPLIT: If you are a beginner, get on one of our 3 day, 4 day or 5 day splits for a couple months. That said, we really want to stress that our 6 day training split is not for newbies. Again, a good workout formula and good recovery practices (sleep, diet, hydration) are key to achieving this. So, ideally, you could hit the same muscle group every third day and constantly keep that process going while not letting DOMS (delayed onset muscle soreness) get in the way. Muscle protein synthesis (which is a naturally occurring process for repairing muscle and hypertrophy) levels off at around 36-48 hours after a good workout. This is what makes a 6 day split so appealing.įor those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split. However, the general consensus is that the most effective 6 day split will be one that trains each muscle group at least twice a week. A 6 day workout split can involve training each muscle group once, twice or even three times per week.Ī 6 day workout split that involves training each muscle group about once a week would be something a more novice lifter could manage as it allows for enough recovery time based on each muscle group. There are many ways to go about creating a 6 day workout split. So, there’s no point to train more often for worse results.Īs such, not all 6 day training splits are created equal. On the flip side, low intensity workouts 6 days per week, which a beginner could manage, will not be as effective as 3 high intensity workouts. ![]() Without a good understanding of how to structure your workouts, control intensity/weight load/rep ranges, and recover properly, 6 days of weightlifting per week can lead to overtraining and even injury, which is obviously counterproductive. Experienced lifters understand how to optimize both their workouts and recovery to allow for 6 days of training per week. If your workouts are intense, you will need more time to recover. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time. However, this is usually only true for those who have a solid foundation in fitness. IS A 6 DAY TRAINING SPLIT EFFECTIVE?Ī 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. Nevertheless, optimizing both your workouts and recovery are important regardless of whether you are lifting weights or doing calisthenics. In regards to bodyweight-only workouts, 6 days a week becomes more penetrable for a wide range of fitness levels, as it can be less taxing on the body. This is a workout split that should be saved for more advanced lifters. If that sounds intense, that’s because it is! With this split, you'll be in the same league as The Rock's workout routine, a regimen that includes both cardio and weight lifting 6 days a week. So, that’s 6 workouts, 6 different days, with only 1 rest day each week. It also contains a full 6 day weight training split program that you can follow if you decide to take the 6-days-of-working-out-a-week journey.Ī 6 day workout split is a routine that involves 6 workout sessions per week, done on 6 different days. This article will dive into the nitty gritty of the mighty 6 day workout split to teach you all you need to know. ![]() ![]() ![]() But for those who have experience, determination and dedication, it can be the best training split frequency for building muscle and strength, for both men and women alike. Let us just start by saying, a 6 day workout split is not for the faint of heart.at least not an effective one.
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