what is the ultimate training split? With Steven collins

The Self Made Podcast

Summary

The conversation discusses the importance of training splits in program design and explores various factors to consider when determining the perfect training split. The hosts emphasize the significance of overall volume and how it should be divided between training days. They also discuss the role of preferences, experience, muscle groups to target, injuries, recovery, and training age in determining the ideal split. The conversation touches on the effectiveness of antagonist-agonist supersets and the concept of backloaded structural balance. The hosts highlight the importance of individualization and the need to break traditional rules in program design. In this conversation, Simon and Steven discuss different training splits for various fitness levels. They explore the benefits of frequency and volume in training and how to structure workouts for optimal results. They cover four-day splits, upper-lower splits, cross-body splits, and advanced body part splits. They also discuss the importance of personalization in program design and recommend experts to learn from in the field.

Keywords

training split, program design, volume, preferences, experience, muscle groups, injuries, recovery, training age, antagonist-agonist supersets, backloaded structural balance, individualization, training splits, frequency, volume, four-day split, upper-lower split, cross-body split, advanced body part split, personalization, program design

Takeaways

• The training split is important in program design as it determines how the overall volume is divided between training days.
• Factors to consider when determining the perfect training split include preferences, experience, muscle groups to target, injuries, recovery, and training age.
• Antagonist-agonist supersets can be effective for increased training density and motor unit recruitment.
• Backloaded structural balance is a training modality that focuses on remedial work at the beginning of the workout to improve stability and technique.
• Individualization is key in program design, and rules can be broken as long as there is a good reason for it. Increasing frequency of training can lead to more protein synthesis and potentially higher load per session.
• Four-day splits are effective for optimal results in fat loss, muscle building, and sport performance.
• Cross-body splits can be beneficial for females and those who struggle with recovery.
• Advanced body part splits allow for personalized training based on individual needs and goals.
• Personalization is key in program design, considering rest days, target areas, and recovery ability.
• Experts to learn from in program design include Tom Hibbert from Winning Strength, Stefan Gosselt from Kilo Strength, and Kassem Hanson from N1 Training.

Chapters

00:00
Introduction and Importance of Training Splits

03:04
Factors to Consider in Determining the Perfect Training Split

06:01
The Effectiveness of Antagonist-Agonist Supersets

09:07
Backloaded Structural Balance: Improving Stability and Technique

13:01
The Role of Individualization in Program Design

24:09
Exploring Different Four-Day Splits

31:20
The Benefits of Cross-Body Splits

32:46
Advanced Body Part Splits for Personalization

38:21
The Importance of Personalization in Program Design

41:17
Experts to Learn from in Program Design

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