Are you new to weightlifting and wondering what the best split is for you? Look no further! In this article, we will explore the different types of splits and which one is best for beginners.
Starting a new workout routine can be overwhelming, especially when it comes to deciding how to structure your workouts. You may be asking yourself questions such as, “How many days a week should I workout?”, “Which muscles should I work on which day?”, and “What type of split should I follow?” These are all common pain points for beginners.
So, what is the best split for beginners? The answer is a full body split. This type of split involves working all major muscle groups in one workout session. It is the most effective way for beginners to build a foundation of strength and muscle before moving on to more advanced splits.
To summarize, full body splits are the best option for beginners because they allow for maximum muscle growth and strength gains while also preventing burnout and overexertion. Now, let’s take a deeper dive into the benefits of a full body split.
The Benefits of a Full Body Split
When starting out with weightlifting, it is important to focus on building a strong foundation of overall strength before targeting specific muscle groups. This is where a full body split comes in. By working all major muscle groups in one workout session, you can ensure that you are building a solid foundation of strength and muscle.
Additionally, full body splits are more efficient for beginners who may not have a lot of time to dedicate to working out. Instead of spending hours in the gym targeting specific muscle groups, you can get a full body workout in just one session.
How to Structure a Full Body Split
Now that we’ve established that a full body split is the best option for beginners, let’s take a look at how to structure your workouts. Here is an example full body workout:
Example Full Body Workout
- Squats: 3 sets of 8-10 reps
- Bench Press: 3 sets of 8-10 reps
- Deadlifts: 3 sets of 8-10 reps
- Overhead Press: 3 sets of 8-10 reps
- Pull-Ups: 3 sets to failure
- Planks: Hold for 1 minute, repeat 3 times
Perform this workout 2-3 times per week, allowing for at least one rest day in between workouts. As you progress, you can increase the weight and number of sets/reps to continue challenging yourself.
The Importance of Rest and Recovery
While it may be tempting to workout every day when starting out, it is important to allow your body time to rest and recover. This is especially true for beginners who are not used to the physical demands of weightlifting.
Make sure to take at least one rest day in between full body workouts to allow your muscles time to recover. Additionally, getting enough sleep, staying hydrated, and eating a balanced diet are all crucial for proper rest and recovery.
Question and Answer
Q: How many times per week should I do a full body workout?
A: 2-3 times per week is a good starting point for beginners.
Q: Can I add additional exercises to my full body workout?
A: Yes, but make sure to focus on compound exercises that work multiple muscle groups at once.
Q: Can I do cardio on rest days?
A: Yes, but keep it light and low impact to allow your muscles time to recover.
Q: How long should I rest in between sets?
A: Rest for 1-2 minutes in between sets to allow your muscles time to recover.
Conclusion
When it comes to weightlifting for beginners, a full body split is the most effective option. By working all major muscle groups in one workout session, you can build a strong foundation of overall strength and muscle. Remember to take rest days in between workouts and focus on proper rest and recovery to see the best results. Happy lifting!
