Understanding Training Splits and Training Volumes for Maximum Gains

When it comes to building muscle and improving strength, two key concepts you need to understand are training splits and training volume. These are the building blocks of any well-structured workout routine. Whether you’re a beginner or an advanced lifter, knowing how to use these concepts effectively can significantly improve your results. Let’s dive into what training splits and training volume are, and how you can use them to optimize your workouts.

—

What are Training Splits?

A training split refers to how you divide your workout sessions throughout the week. It’s essentially the structure of your training program and how you distribute your focus across muscle groups. Different training splits offer various advantages depending on your fitness goals, experience level, and recovery capacity.

Here are some common training splits:

1. Full-Body Workouts

How it works: You train your entire body in one session, usually 3 times a week.

Best for: Beginners or those with limited time. This split ensures you hit each muscle group multiple times per week, promoting muscle growth and strength.

Benefits: Maximizes frequency, builds a solid foundation, and works well for overall conditioning.

2. Upper/Lower Split

How it works: You split your training into upper body and lower body days, training each 2-3 times a week.

Best for: Intermediate lifters or those who can commit to 4 days per week.

Benefits: Allows for increased volume per muscle group, while still ensuring recovery between sessions.

3. Push/Pull/Legs (PPL) Split

How it works: You divide your workout into three types: push (chest, shoulders, triceps), pull (back, biceps), and legs (quadriceps, hamstrings, calves). You typically train each for 3 days per week.

Best for: Intermediate to advanced lifters. Ideal if you’re looking to focus more on strength or hypertrophy.

Benefits: Balanced volume distribution, and good for working on specific movement patterns.

4. Body Part Split

How it works: You dedicate each workout to one or two muscle groups, e.g., chest day, back day, leg day.

Best for: Advanced lifters focusing on hypertrophy (muscle growth) and specialization.

Benefits: Allows for high-volume training for each muscle group and more focused recovery.

—

What is Training Volume?

Training volume refers to the total amount of work you do in a given workout or week. It is usually measured as: Sets x Reps x Weight lifted

In simple terms, it’s how much total work you’re putting into each muscle group. Training volume is a critical component of progressive overload, which is key to making progress in strength and muscle growth.

How Volume Affects Your Progress

Low Volume (Under 10 sets per muscle group/week): Ideal for beginners focusing on strength, or for those with limited training time. It focuses more on heavier weights and fewer reps.

Moderate Volume (10-20 sets per muscle group/week): This is often the sweet spot for muscle hypertrophy. It’s great for most lifters because it allows for adequate muscle stimulus while still being manageable for recovery.

High Volume (30+ sets per muscle group/week): Typically used in specialization phases, this volume is best for targeting lagging muscle groups. However, it should only be done for short periods (4-6 weeks) to prevent overtraining and burnout.

—

How to Use Training Splits and Volume Together

Now that you understand training splits and volume, the next step is combining them in a way that works for your goals.

For Beginners:

Start with a full-body workout split 3 times a week, focusing on moderate volume (10-12 sets per muscle group). This will allow you to train frequently while giving your muscles enough time to recover.

For Intermediate Lifters:

Switch to an upper/lower split or push/pull/legs split with moderate volume (12-15 sets per muscle group). This will let you target each muscle group with slightly more volume while maintaining recovery.

For Advanced Lifters:

For hypertrophy and advanced gains, consider a body part split with high volume (20-30+ sets per muscle group). This allows you to specialize in muscle groups that need extra focus while adjusting volume based on recovery. A specialization phase using high volume for lagging muscle groups can be highly effective for breaking through plateaus.

—

How to Determine the Right Volume for You

The best volume for you depends on your training experience, goals, and recovery capacity. Here are a few general guidelines:

1. Start with Moderate Volume (10-20 sets/week): This works well for most people and will allow you to focus on building muscle and strength without overwhelming your body.

2. Increase Volume Gradually: If you feel good and are recovering well, you can start increasing volume over time, either by adding more sets or reps.

3. Listen to Your Body: If you’re feeling fatigued or not recovering, scale back. Overtraining can lead to injury and hinder progress.

4. Use High Volume Sparingly: High-volume phases (30+ sets/week) are great for specialization but should only be used for short periods (4-6 weeks). These phases can be intense and require careful attention to recovery.

—

Conclusion

Training splits and training volume are the foundation of any well-designed workout program. By understanding the different types of splits and how volume affects your progress, you can design a training plan that works for your specific goals and experience level.

Whether you’re a beginner starting with full-body workouts or an advanced lifter specializing in high-volume phases, the key to success is consistency, smart progression, and proper recovery. Build your program around these principles, and you’ll be well on your way to achieving your fitness goals!

—

What type of training split do you use? And how do you manage your volume? Drop your thoughts and questions in the comments!