Introduction
To build muscles, you must first put your body into a optimized routine of training. This is the only way you can maximize the amount of muscle you build. There are few differences between a new and advanced lifter, but one distinctive difference is the perfectly optimized plan of the advanced lifter.
Training Split
Training Splits allow you program how much of which muscle you want. Want big arms? Do them 2-3 times a week. Want to grow everything? Do a full body split. Want to have fun? Do the Brosplit. Don't actually.
PPL
For novice lifters, a basic Push-Pull-Legs (PPL) split is perfect. Its 3 or 6 times a week depending on if you repeat it. Covering all your muscles in a simple but optimized way, it makes working out fun and optimal. Have even more fun with out affordable strength gear (straps, sleeves, wraps and more)
Breakdown:
Day 1: Push (Chest/Shoulders & Triceps)
Day 2: Pull (Back & Bicep)
Day 3: Legs
PPLSA
Now if you want to grow real mass. Do the PPLSA. IRONGEAR's holy grail of splits. This golden Split will build a lot of muscle twice a week. Every bodybuilder and lifter tries their own versions of a Split, but sooner or later wiggles back to PPL.
Breakdown:
Day 1: Push (Chest/Shoulders & Triceps)
Day 2: Pull (Back & Bicep)
Day 3: Legs
Day 4: Shoulders
Day 5: Arms (Triceps & Bicep)
Progressive Overload & Rest
It's crucial for beginners to incorporate progressive overload into their training routine. This means gradually increasing the weight, reps, or sets to continually challenge the muscles for growth. This can easily be done with reinforcing gear like strength wraps. Checkout our affordable collection, if you need some.
Add a 2.5 or 5lbs (1.25-2.5kg) to your lifts every week. Alternatively add 1 rep to each exercise per week. Once this is no longer possible, maintain weight and reps but perfect the form. This way you'll be able to increase weight or reps in no time again.
Rest and Recovery is what builds the muscle, not the training. Training only gives you a reason to build muscle. Having rest days allow the muscles to recover and grow. Anybody should aim for at least 1-2 rest days per week to prevent burnout and optimize results.
Conclusion
Training splits are essential for targeting different muscle groups effectively. Beginners benefit from starting with full-body workouts three times a week, gradually progressing to advanced splits like Push, Pull, Legs (PPL). Progressive overload, where weight or reps are increased gradually, is key for muscle growth. Rest and recovery days are crucial to prevent burnout and optimize results. Balancing training intensity with sufficient rest is essential for effective muscle building. Checkout our Strength Gear if you're looking for a boost in your journey.