The Best Workout Split For Busy People

The Best Workout Split For Busy People


Trying to get into the best shape of our lives in this fast-paced society can be very challenging Many of us have very busy schedules and the time and the energy to work out isn’t always there We’re constantly juggling demands from our career Businesses family friends relationships and our hobbies and as technology advances we have even more things that draw from our time and attention than ever before. And to make things worse some of us try to follow a weight training program That doesn’t suit our lifestyle making progressing in the gym much harder than it needs to be So after years of experimenting with different weight training protocols and trying to juggle these things in my busy schedule I’ve come to realize a certain weight training programs are more flexible and more accommodating than others to keep this video concise we’re gonna cover the most popular weight training routines that have been around for decades and then we’ll get into which are most Practical for very busy lifters you guys want to say hi There are five days splits where each body part gets trained on a separate day Then there are four days splits where you do something like chest and triceps back and biceps legs and shoulders Then you have three days splits like a typical push-pull legs routine a two day split like an upper body lower body and lastly Full body weight training. So the question we want to start with is how many days four week? Can you consistently and realistically train even when things get extremely busy? And that’s a very separate question that how many days per week Would you like to train or how many days a week should you train to get the best results? those are very different questions than how many days a week can be consistently and Realistically train. “has topped the list of the worst. Most congested bottlenecks in the entire country” so for example If you have a week where project deadlines at work are getting insane or your kids baseball Practice went from three days per week Say up to like five or six days for a week or you have family members coming in from out of town So if you know in those very busy times, you can only train two maybe three times a week It makes sense to select a training split or training routine That’s gonna allow you hit every single muscle group in your body in that time frame so let’s say you can only train twice per week where things are extremely busy and you can train four days per week when things Are more relaxed a good selection for this would be an upper body lower body Split because if you train twice for a week when you’re extremely busy You are still training every single muscle group and you train 4 days per week when things were more relaxed You can simply double up on your workouts. Meaning you would do an upper body lower body split twice in that week So here’s an example of how that would look so on a busy week when things are extremely hectic You can do upper body on a Monday and a lower body on a Thursday But during a regular week when things are more relaxed and you can train for days during that week you can do upper body lower body on a Monday Tuesday rest and do upper body lower body again on a Thursday Friday That would be a better and more practical approach than choosing a four day or five days split where you have to be in the gym that many days per week in order to target every single muscle group So let’s apply that same scenario to a four days split where you can only train twice on a busy week and four times on A more relaxed week now during a busy week You may hit chest and triceps back and biceps but then you would completely neglect legs and shoulders Alright Let’s drop the kids off at daycare and now it is time for some morning cardio cuz my goal is to get lean, but first Thank you So the weight training routine that I found to be the most Versatile and is now my personal favorite is full body weight training whether you can train one time per week in an all-out Worst case scenario or train four or five days per week. You are still gonna be targeting every single muscle group in your body So here’s an example of a three day full body routine that targets the majority the muscle groups in the body Just in different ways with different exercises So some of these days are gonna have a more upper body focus and some are gonna have a more lower body focus Some are going to be a little more challenging like squatting Benching and deadlift and on the same day and the other ones are gonna be a bit easier Where you have more accessory work in that workout? So something I want to touch on from a scientific perspective is the research looking at Training frequency and training frequency is how many times per week you train a muscle team? So I made an analysis which is like a study of the studies running into the subject found that training a muscle group twice per week was more effective than trying to get once per week when total Training volume was equal but a more recent Meta-analysis that included more studies on the subject found that it didn’t make a difference when total training volume was equal So whether you train once twice or three times per week, as long as a total amount of work is equal You should see similar increases in muscle growth so ultimately what matters most is that you’re doing a weight training routine that is gonna be realistic and Flexible and is gonna work for your schedule? and then after that doing something that you’re going to enjoy so let’s say you don’t like full body weight training like I do and You know for a fact you can train for days per week and it’s very rare that you would train less than that And it’s totally up to you If you do an upper body lower body split twice Or if you want to do a four day split Chester tries back and buys shoulders and legs for example If you know that’s what you like to do and you like to focus on a select amount of muscle groups Per workout because you get a really good pump and you can really get to go hard on those muscle groups It’s totally cool to choose that for your weight training routine if that’s what you enjoy so that’s the end the video. Thank you So much for watching if you found that helpful I would HIGHLY highly appreciate it. If you can help this channel to grow by liking the video Subscribing to the channel and turning on post notifications and letting me know what you think in the comments below I would also appreciate it if you can follow me on Instagram I’m always posting in form of a content on lifting form workout routines and the latest scientific research on Building muscle and losing fat. I also have useful links in the description below to my programs free resources and my coaching service So once again, thank you so much for watching and I’ll see you guys next time

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