Did you know that 60.60% of people ages 18-34 are gym goers?
There’s a good reason why people work out. The training split is one of the workouts that are complete, for it boasts great results. Most of these workouts do include performing many exercises with little rest in between.
This is an example of what is known as a WOD, or Workout of the Day, and it exemplifies a training split workout program. Is this something you’re interested in learning more about?
If so, keep reading to learn more about the tips to achieve the best strength training split for hypertrophy.
What is a Gym Rat?
A ‘gym rat’ is a person who is passionate about fitness and strength training, usually spending several days a week in the gym and making it a priority. A Gym Rat’s Guide to the Best Strength Training Split for Hypertrophy includes these main tips for maximizing muscle growth and strength gains:
Use Proper Form
It is important to use the proper form to increase muscle growth. When performing exercises, keep your body in line and focus on the proper posture and execution. Start with a lighter weight and high reps, focusing on form and proper posture. Gradually increase the weight as long as the form remains perfect.
If you are not using the proper form, this can lead to more joint pain, decreased muscle gains, and increased risk of injury. Additionally, always train with a spotter or use a workout plan for men to ensure that your form is executed correctly.
Doing workout plan for men will ensure that you get the most out of your training and increase the likelihood of achieving desired gains in terms of muscle mass, strength, and physique.
Vary Your Rep Range
Varying your rep ranges is a crucial part of a gym routine. Higher rep ranges with lighter weight (such as 8-12 per set) target the Type I and Type IIa fibers, which are essential for hypertrophy and muscular endurance.
However, it is also important to work the Type IIb fibers with higher loads and fewer reps (3-5 per set). Combining the two rep ranges will challenge your body in different ways, resulting in greater overall gains in muscle size and strength.
As a gym rat, it is important to be aware of the existing research on how certain rep ranges and loads affect your gains. Utilizing both high and low rep ranges with the appropriate amount of weight will ensure that your body is prepared for the rigors of hypertrophy training.
Focus On Compound Movements
Strength training for hypertrophy should focus primarily on compound movements. Compound movements involve multiple muscle groups, resulting in greater calorie expenditure and driving the kind of growth you’re looking for.
Some of the best compound movements to focus on include squats, chest presses, deadlifts, and bent-over rows. These exercises use various muscle groups to lift the weight.
It is important to focus on compound movements, as these will provide the most effective strength-building results.
Use These Strength Training Split Tips
The best strength training split for optimal hypertrophy depends upon individual goals and lifestyle. This guide helps you decide which split should suit you best.
Using proper form, changing your rep range, and focusing on compound movements can achieve the gains that you want. Try this strength training plan for yourself and see exceptional results.
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