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How Many Meals Should I Eat per Day?

HOW MANY MEALS SHOULD I EAT PER DAY?

I continue to hear a lot of talk (and get a lot of questions) regarding how often one should eat for various fitness goals.

The first thing we need to get out of the way is the fact that multiple scientific studies have shown that there is no evidence that eating more meals per day aids in protein synthesis (building muscle), fat loss, increase in metabolism or any other fitness goal as long as the calorie intake is equal. Three meals vs six meals, one meal vs eight meals...as long as the number of calories consumed is equal there is no significant difference in the results.

That being said, there are situations where spreading calorie intake over multiple meals is beneficial.

• The Hard Gainer (someone who has difficulty gaining either muscle or fat). Usually classified as an Ectomorph body type. In order to consume enough calories and nutrients to gain muscle, the Ectomorph may have difficulty reaching his or her goal eating only three meals a day. There is only so much that can be consumed at one sitting. Spreading the food intake over five or more meals per day will usually allow the hard gainer to consume more calories.

Note that very few people would be classified as a "pure" Ectomorph or Mesomorph or Endomorph.

Almost everyone will fall somewhere in between the body type classifications. Regardless of body type, the above paragraph could apply. There are a lot of people who subscribe to the process of "bulking and cutting" phases of training.( I am definitely NOT one of them).  

• Fat Loss. Spreading a reduced number of calories over more meals to lose weight won't alter the outcome. However, one of the major difficulties with weight loss is staving off hunger. If the client gets hungry between regular meals they are much more likely to give in to their cravings. Cravings usually involve sweet or salty or fatty foods. Even if they get past the cravings they are much more likely to binge at the regular meals. Spreading the prescribed calorie intake over more meals (including healthy snacks) usually helps with cravings and binging.

 In other words, there is no one best meal frequency. Total calories and macronutrient composition seem to play a greater role in fat loss and muscle growth. Find a meal frequency that works for you!

For those interested, many of the studies are listed below.

REFERENCES

1. Taylor, M. A., & Garrow, J. S. (2001). Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity,25(4), 519-528.
2. Garrow, J. S., Durrant, M., Blaza, S., Wilkins, D., Royston, P., & Sunkin, S. (1981). The effect of meal frequency and protein concentration on the composition of the weight lost by obese subjects. British Journal of Nutrition,45(01), 5-15.
3. Verboeket-Van De Venne, W. P., & Westerterp, K. R. (1993). Frequency of feeding, weight reduction and energy metabolism. International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity, 17(1), 31-36.
4. Verboeket-Van De Venne, W. P., Westerterp, K. R., & Kester, A. D. (1993). Effect of the pattern of food intake on human energy metabolism. British Journal of Nutrition, 70(01), 103-115.
5. Bortz, W. M., Wroldsen, A., Issekutz Jr, B., & Rodahl, K. (1966). Weight loss and frequency of feeding. New England Journal of Medicine, 274(7), 376-379.
6. Finkelstein, B., & Fryer, B. A. (1971). Meal frequency and weight reduction of young women. The American Journal of Clinical Nutrition, 24(4), 465-468.
7. Cameron, J. D., Cyr, M. J., & Doucet, E. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition, 103(08), 1098-1101.
8. Stote, K. S., Baer, D. J., Spears, K., Paul, D. R., Harris, G. K., Rumpler, W. V., ... & Mattson, M. P. (2007). A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. The American Journal of Clinical Nutrition, 85(4), 981-988.
9. Swindells, Y. E., Holmes, S. A., & Robinson, M. F. (1968). The metabolic response of young women to changes in the frequency of meals. British Journal of Nutrition, 22(04), 667-680.
10. Wolfram, G., Kirchgessner, M., Müller, H. L., & Hollomey, S. (1986). Thermogenesis in humans after varying meal time frequency. Annals of Nutrition & Metabolism, 31(2), 88-97.
11. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29-S38.
12. Norton, L., & Wilson, G. J. (2009). Optimal protein intake to maximize muscle protein synthesis. AgroFood Industry Hi-Tech, 20, 54-57.
13. Soeters, M. R., Lammers, N. M., Dubbelhuis, P. F., Ackermans, M., Jonkers-Schuitema, C. F., Fliers, E., ... & Serlie, M. J. (2009). Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism. The American Journal of Clinical Nutrition, 90(5), 1244-1251.
14. Arnal, M. A., Mosoni, L., Boirie, Y., Houlier, M. L., Morin, L., Verdier, E., ... & Mirand, P. P. (2000). Protein feeding pattern does not affect protein retention in young women. The Journal of Nutrition, 130(7), 1700-1704.
15. Arnal, M. A., Mosoni, L., Boirie, Y., Houlier, M. L., Morin, L., Verdier, E., ... & Mirand, P. P. (1999). Protein pulse feeding improves protein retention in elderly women. The American Journal of Clinical Nutrition, 69(6), 1202-1208.
16. Iwao, S., Mori, K., & Sato, Y. (1996). Effects of meal frequency on body composition during weight control in boxers. Scandinavian Journal of Medicine & Science in Sports, 6(5), 265-272.

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What Rep Ranges Should I Use

What Rep Ranges should I use to add strength (or mass, or stamina or weight loss)

Opinions vary but the general consensus is as follows:

For strength-3 to 6 reps with more weight (a higher % of you max-say 80% and up) and longer rest periods and more sets.

For Hypertrophy (mass, size)-9 to 12 reps with rest periods of 30 to 60 seconds between sets. The key to hypertrophy (gaining muscle mass) appears to be “volume” (Sets x reps x load)

For stamina-10 to 20 reps with shorter rest periods

Weight Loss-The key to weight loss from a lifting standpoint is gaining muscle mass. More muscle=higher metabolism=higher calorie burn at rest. High reps, contrary to what you may hear is not the best way to lose fat.

The answer for you will depend of age, experience, metabolism, genetics and a host of other variables.

There is also some cross-over between each of the goals mentioned above. As an example, when you get stronger you’ll also likely get bigger. As you gain muscle mass, you also likely get stronger. But it’s difficult to get maximum results on more than one goal at a time. So you need to prioritize your goals.

It can be more complicated than this but the correct answer for you is whatever works best for you. And you’ll only find that answer through trial and error. But use the rep ranges above as a starting point.

“Hard Gainers” (Ectomorphs-the body type that is naturally thin and has trouble gaining muscle and fat) take note: After a short time of getting your body accustomed to resistance training, work more toward gaining strength using heavier loads and a rep range  of 3-6 reps for 8 to 12 weeks. Every week, you should be doing mostly compound exercises like squats, dead lifts, barbell/dumbbell bench presses and military/dumbbell presses. Then refine your rep range for hypertrophy but keep the compound lifts in your programming.

“Splits” also enter into the equation. Splits are simply when and how often you chose to work each muscle group and how those muscle groups are paired.  More on this in future posts.

The number of reps is not nearly as important as the quality of the reps you do. Feel the muscle working on each rep (this comes with a little practice). Use strict form (“Cheat reps” have their place but not until you’ve gained some experience at lifting). Concentrate on every rep of every set for the most efficient workout. Otherwise you are just going through the motions and you results will reflect that. Worry less about counting reps and more about the quality.

SEND YOUR QUESTIONS TO alphaedgefitness@gmail.com  If I don’t have an answer I’ll find someone who does.

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In case it's 6 AM and you haven't had you coffee yet THIS IS SARCASM!

Kelly Coffey knows her stuff and in case you think she's some prima donna who hasn't walked a mile in your shoes be aware that she once weighed over 300 pounds.

And be sure to read her footnotes!

Steve at alphaedgefitness.com

Check out her site at strongcoffey.com

5 Reasons Women Should Not Lift Weights

December 5, 2014 by Kelly Coffey

Should women lift weights? 1 Not necessarily. Weightlifting (and, more generally, strength training) isn’t for everyone. There are a few ‘pros’ to lifting weights, 2 but it’s important to consider the ‘cons’ before committing to any strength training program.

Before you start counting reps and sets, consider these questions: 

1. Can you tolerate cravings for healthier food?

Lifting weights has been known to inspire cravings for whole, natural protein and other nourishing food, because the body prefers to build muscle with quality materials. Want to keep craving cheap crap? Lifting might not be the best choice.

2. Is it worth struggling to stay up late?

Weight lifting burns tons of energy (referred to in certain circles as ‘calories’). Once that energy is spent, it can be a challenge to stay up past the body’s natural sleep time. Late-night party-ers, all-night internet-ers, and anyone experimenting with sleep deprivation should leave weightlifting to gals with more free time.

3. Are you willing to squeeze into a size 8?

The cumulative impact of consistent weight lifting, eating well, and sleeping well is to drop excess fat, but beware! Many lifters discover they can’t comfortably wear rigid fashions in their size, because they’re usually cut for bodies carrying little-to-no discernible muscle. 3 Unless you’re willing to wear clothes that accommodate strong bodies, 4 best leave the weights to the menfolk.

4. Is it worth upsetting Uncle Al?

Unless someone appreciates the incredible lengths to which professional female body builders go to get “bulky,” news that you’re lifting weights may win you a “You’re not gonna get big and mannish, are you?” No, you’re not, but you will develop muscle contour, 5an idea your kin may find unsettling. If Uncle Al’s absurd, misogynistic ideas about how the female body should look and what it should do factor heavily into your decision-making, weight training probably isn’t the way to go.

5. Do you have 2 more minutes to spend in the shower?

If you lift weights, you will develop muscle contour everywhere – including in your armpits. This’ll make it tricky to achieve a perfectly clean underarm shave. 6 If you have a strict morning routine, and are dedicated to shaving your pits smooth as a baby’s butt, weightlifting probably isn’t for you.

Don’t just follow the herd, Ladies. Know what you’re committing to before you get anywhere near a barbell.

 Notes:

1. When I say ‘weights’ I mean ‘heavy weights.’ The heavier the better.↩
2. ’Pros’ include being stronger, healthier, fitter, happier, more attractive, more confident, more capable, and living longer with a higher quality of life. ↩
3. For instance, slacks that fit well in the waist may be tight across a firm, shapely butt, or a little snug around svelte, contoured thighs. Eek! ↩
4. Like skirts, stretchy pants and other move-with-you garments donned by many a fit fashionista. ↩
5. Known in some circles as ‘tone’ or ‘definition.’ ↩
6. You know, if you’re into that kind of thing. 

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Coaxing Size and Strength from Difficult to Train Areas

COAXING SIZE AND STRENGTH FROM DIFFICULT TO TRAIN AREAS

A previous article focused on building up lagging body parts Work your Lagging Body Parts the Hardest  That article focused more on aesthetics. That still applies. But let’s focus a little more on simply building mass for size, higher calorie burning capacity and safety from injury as well as aesthetics and look at ways to add size and strength to those areas that are difficult to coax into growth.

The muscles or muscle groups we’ll discuss are notoriously difficult to coax into growth in both size and strength. It’s important that you understand the reasons.

Then we will talk about set/rep schemes that are proven to work on those hard to grow muscles plus some real world activities to make them grow.

The hardest muscle groups to get to grow

·        Calves-they carry almost your entire body weight for a large part of the day and adapt to that time and weight

·        Deltoid- They are adapted to moving your arm/shoulder in almost every conceivable direction for long periods of time. But a joint that flexible can’t handle extremely heavy weights. So a lot of volume is the only answer.

·        Trapezoid- Partly responsible for holding you head (average of 8 pounds) for many hours each day and adapted accordingly.

·        Quadriceps (thigh)-Not many people squat with heavy loads anymore in their everyday life. As a result many people have difficulty with squats as an exercise. And sometimes this can’t be overcome after decades of sitting

Some of these issues are genetic but most are a result of decades of modern work related environments.  

Set/Rep Schemes

The set/rep schemes we’ll describe will work on any muscle or group of muscles. But don’t use them on all body parts in every workout. The intensity required for these hard to train body parts would usually be too much for an everyday program. Instead concentrate on 2 or 3 muscles at a time for a four week cycle. Then switch to another muscle. Simply continue your usual program for other muscles or muscle groups (assuming your regular program is working for you).

·        You are going to use a weight that you can lift for only 6 reps with good form on the first set. Use the same weight for all subsequent sets.

·        Rest between sets should not exceed 20-30 seconds (Reduce the rest periods to minimum)

·        The second and all subsequent sets should go to momentary muscle failure

·        Continue performing sets until you have completed 30 total reps with good form. Take as many sets as necessary to complete the 30 reps.

·        Do this set/rep scheme 3 times per week for 4 weeks

·        Use a different exercise for each of the 3 workout days (seated calf raise, standing calf raise and donkey raise for calves, for example)

An alternative would be to pick 2 different muscles or muscle groups and alternate exercises instead of resting between sets. In other words “superset” the two exercises. Choose only opposing muscles (bicep-tricep, for example) or one upper body muscle and one lower body muscle (Traps and calves, for example)

Real world activities

I’ll give you some examples but don’t hesitate to dream up your own examples.

Just remember that coaxing these muscles require intensity and volume. What occupation or sports activity exhibit the best development for each muscle?

Deltoids (shoulders)- Look at boxers. During a 15 round fight they are holding as much s 16 oz on each hand for up head high for up to 45 minutes and throwing hundreds of punches from all angles. You may not have 45 minutes to spend on your deltoids  but a few 3 minute rounds of shadow boxing with 5 pound dumbbells (more or less) would work.

Calves – A lot of jumping and a lot of running. Go to a basketball practice and watch the player jumping to reach as high as possible to touch a spot on the wall for 10 to 15 minutes (or more at a time)

Biceps – Which athletes have the most developed biceps? Usually gymnasts. Does your gym have TRX equipment or rings? Use them.

Quadriceps (thighs) – Cyclists. We’re not talking about stationary bikes for long periods or spin class. Those won’t hack it. You need uphill climbs with maximum

resistance.

Send your questions to alphaedgefitness@gmail.com

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Not on Steroids

alphaedgefitness@gmail.com

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Does Kinesiotape Really Work?

 DOES KINESIOTAPE REALLY WORK?

I’ve tried it without much success. About all I got from using it was a rash. In my opinion it’s not going to be very useful unless it comes with an expertly trained professional in the box instead of the poorly written instructions.

I’m going to let Dr. John Rusin answer. He holds advance degrees in both Exercise Science and Physical Therapy and coaches some of the world’s best power athletes, NFL and MLB athletes, Gold-Medal Olympians, competitive powerlifters and bodybuilders.-----Steve

This is a portion of an article published by T-Nation 7/8/2015

Since when has wrapping yourself up like a brightly-colored mummy become a prerequisite for being an athlete?

Though kinesiotape has been in use in the therapy industry for a while now, everything went into overdrive after the 2008 Beijing Summer Olympic Games.

You probably remember seeing the Americans kick some major ass on the beach volleyball sand, where both the men and women teams were noticeably covered in that mysterious tape.

The initial hypothesis was that the tape was administered to cover up Misty May Treanor's tramp stamp to keep relations civil with communist China. This hypothesis was quickly debunked and replaced with a statement from the American team saying that the tape was a therapeutic aid for pain and dysfunction.

But was it really? Since that time, there have been countless research articles published looking into the efficacy of kinesio tape for both pain modulation and performance enhancement.

Unfortunately, a majority of studies show that the tape is of no more help to an athlete's performance than any other faddist trend we've seen sputter through the industry.

White athletic tape has been around for almost 100 years, but too bad it didn't sport a logo. Johnson and Johnson really missed out on that mega-opportunity.

The thought is that tape can be strategically placed over the skin in areas that can either inhibit or facilitate muscular tone, thus enhancing joint positions and the production of muscular force.

There are rehab experts out there that swear K-tape is the most game-changing tool they've used for enhancing the performances of their athletes, but the chances of it working when an amateur with no experience administrates the tape is about as likely as an ice cube's chance in hell.

Do This Instead

If you're going to go down that rabbit hole just because those jacked and conditioned athletes throwing around absurd weights in the CrossFit Games are showing more Rock Tape logos than they are skin, at least do it right.

Look, there's a reason why certified practitioners and movement specialists get certified in this stuff. There's indeed a science and skill set to properly administrating a theoretically sound K-tape treatment.

Go see one of those people. They paid thousands of dollars to be certified tape specialists and may actually know what they're doing.

That said, you can tape yourself up using nothing but plain athletic tape. It's not a cure-all, but the treatment can be useful in some circumstances.

Send your questions or comments to alphaedgefitness@gmail.com

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Meal Planning 101 for Hard Gainers

MEAL PLANNING 101

FOR HARD GAINERS

A “Hard Gainer” is anyone who has trouble gaining weight (either muscle or fat). Their body type would usually be “Ectomorph” though few people could be classified as being purely one body type or another. Most people would usually fall somewhere in between the major classification. (Ectomorph, mesomorph or endomorph)

Ectomorphs have small joints and bones, trim waists, often low body fat percentage, fast and efficient metabolism. But also often lack sufficient muscle and muscle tone and strength.

However, in an attempt to add mass the ectomorph often will try to simply add more calories regardless of the quality of those calories. Ectomorphs can be skinny but still be fat and flabby-“skinny-fat”.

Weight gain guidelines

·         Ectomorphs tend to process carbs very efficiently. 55%-60% of total calories from carbs helps maximize tissue building without significantly affecting fat accumulation. Stick to “complex carbs”.Complex carbs include whole grains, brown rice, brown pasta,sweet potatos. Complex carbs take longer for your body to break down and don’t cause an insulin spike. Simple carbs, on the other hand, cause insulin to spike and any excess gets quickly stored as fat. Simple carbs include white rice, white breads and pastas, sugar..

·         More calories does not mean junk food! Just because fat doesn’t show up on an ectomorph’s frame doesn’t mean it doesn’t show up in your arteries.

·         All fat is not bad for you. Fat should come from high density sources: avocados, nuts and nut butters, higher fat fish (salmon and tuna), olive oil, seeds

·         Eat often. Five or 6 times daily (about every 3 hours) including snacks.

·         Minimize cardio exercise and maximize weight training

·         Don’t let yourself get hungry. You are much more likely to consume junk when you do.

·         Use supplements if necessary to reach macro nutrient goals. (Protein shakes, protein bars, etc)-But read the nutrition labels! Just because the package says “Healthy” doesn’t make it true.

It’s not always easy for the ectomorph to consume the necessary calories. Follow these suggestions:

·         Plan your meals ahead of time

·         Keep the proper foods and snacks on hand

·         Eat several small meals and snacks (5 or 6) daily

·         Prepare several meals at once. Cook a small pork roast, large portion of salmon, several chicken breast, 2 steaks instead of 1, a pound bag of beans or peas instead of just a portion. Refrigerate and/or freeze the rest for later. Scramble or boil 6 or 8 eggs at a time instead of 1 or 2.

·         Snack on nuts, seeds, peanut butter or almond butter, protein drinks or bars, bananas

To gain you must be in a caloric surplus!

To determine what your individual caloric surplus needs to be go back and read the previous article from October 8th Eating for Your Fitness Goals ("So You Want to Get Stronger and/or Gain Muscle, Eat Like It") learn how to calculate (with online calculators) and detailed instructions.

DON’T GET CARRIED AWAY. These are guidelines. There is a theory called “IIFYM”, an acronym for “If it fits your macros”. Meaning eat what you want as long as your macros stay somewhat in balance. I don’t  totally subscribe to the theory but neither do I subscribe to spending hours trying to track every bite you eat for the rest of your life. You should write down everything for a few weeks and track your macros and you’ll begin to see patterns and learn what works. If you don’t see results in 4 or 5 weeks go back and figure out what you’re doing wrong.

You should aim for a minimum of 1-1.5 grams of lean protein per pound of body weight, 2 grams of carbs per pound of body weight and 30-35% of your calories should be from healthy fats.

               

---

To find the macro’s for any food just type in: https://www.nal.usda.gov/fnic/foodcomp/search/

 Or email me at alphaedgefitness@gmail.com I can send you a spreadsheet that makes it easier.

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Fitness FAQ

FITNESS FAQ

10/20/2015

“My progress after a shoulder replacement seems to be going too slow. What would you recommend?”

If you are still under the care of a physician or physical therapist my recommendation is to do what they tell you at the speed they tell you. If you think it should be improving faster discuss it with them.

I am not a physical therapist (and I don’t even play one on TV). If I were your trainer I would  get involved only after your release and even then I’d prefer to talk to the therapist first.

A trainer would normally only get involved to help you continue your progress and get, in this case, your affected shoulder up to strength with your unaffected shoulder. And to help get your overall fitness back up to previous levels (or better) after your long layoff.

“The bar hurts my shoulders where it lays across my back, should I use a pad?

Use a pad made for that purpose or a rolled up towel for now but only temporarily. Build up your traps (trapezoid muscle) by doing dumbbell and barbell shrugs.

Shrugs-Holding a dumbbell in each hand at your sides or a barbell in front of you against you thighs, shrug your shoulders. Trying to touch your ears with your shoulders (both at the same time-never one at a time). Do them slowly with a smooth motion (up and down) with no jerking motions. Hold the shrug at the top of a two count and on the final set hold for a ten count.Keep your head straight ahead- not up or down. Don’t rotate or roll your shoulders. Use progression (increasing the weight as you can but the traps usually respond best to medium to higher reps (8-15). You’ll soon get a nice little padded shelf across your shoulders to rest the bar on!

How do I tell if my workout has stopped working?

If you have stopped making progress in strength or muscle gain but are still working out with the same intensity it may be time to change your workout. But be sure the gains haven’t stopped just because you’ve gotten bored with your old workout and have started slacking off on the intensity. Make sure the intensity is still there before giving up on a program.

If you were somewhat sore 24 to 48 hours after working out a particular body part (delayed onset muscle soreness-DOMS for short) but you are no longer getting sore. It may be time to change up.

But note that the lack of soreness is not an indication, in and of itself, that you aren’t making progress. DOMS will become less and less of a valid indicator after you’ve been at lifting for a while. Even after DOMS has diminished from where it used to be you should still feel a “fullness” or “tightness” in a muscle or muscle group 24 to 48 hours after working that muscle or group (the “Pump”). If you feel nothing it’s probably time to replace that workout or make major changes in it.

 Should I use gloves when I workout?

Send your questions or comments to alphaedgefitness@gmail.com

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What are the Best Workout Splits

WHAT ARE THE BEST WORKOUT SPLITS?

First let’s define “splits”:  Splits are simply your planned training schedule. What exercises you plan to do on each of your workout days.

I’m no mathematician, but considering there are seven days in a week and 6 or 7 major muscle groups I come up with 98,280 possible splits. I have no idea if that is correct (probably not) and it really doesn’t matter but it serves to show that there are a “bunch” of possibilities!

For very advanced lifters and professionals the numbers of permutations are much larger. So let’s stick to beginner and intermediate.

There are no “best” splits. Different splits work for different people depending on experience, age, body type, goals, time availability and other factors. So let’s discuss the most popular/common splits.

First we need to impose some very important rules: 

1.       Any given workout should not exceed 60 to 75 minutes in length. Anything past that and the effectiveness of your workout becomes almost nonexistent. Your energy levels drop, your glycogen(what your body uses for fuel) is depleted, your concentration breaks down, your form gets sloppy and your muscles start to feed on themselves. If your workout runs longer than this your rest periods are likely too long or you are just wasting too much time.

2.       You need a minimum of 48 hours between workouts for any given muscle group to properly recover. Major muscle groups, particularly your legs, may need longer recovery. (Remember we’re talking about beginner and intermediate lifters)

3.        Delayed Onset Muscle Soreness (DOMS) needs to dissipate. In other words, don’t work out a muscle group if you are still experiencing severe soreness.

4.       Limit the number of sets you perform to the 21 to 31 range.

5.       Number of sets per exercise is normally 3 to 6 in order to get sufficient volume of work per muscle group

Let’s also define the typical muscle groups:

1.       Chest

2.       Back

3.       Legs

4.       Arms

5.       Shoulders

6.       Abs

Common splits and pros and cons

You’ll see the different split called different things but I’m going to be giving a description instead.

The examples show 5 days a week for workouts but all splits can be applied to 6 days if you have the time and are able to recover properly. Remember, your muscle and/or strength don’t grow during your workout…they grow during recovery if you give them adequate stimulus during the workouts.

Full body split- You work all muscle groups in the same workout. Not recommended for more than 3x per week with at least one day rest in between workouts.

A full body split is efficient if you have a schedule that will only accommodate 2 or 3 workouts a week. However, it’s difficult to get sufficient volume in your workout to be at maximum effectiveness.

One day per week for each body part or muscle group- The opposite extreme from the full body split.

For example:

Monday-Chest

Tuesday-Back

Wednesday-Legs

Thursday-Arms

Friday- Shoulders and Abs

I do use and recommend this split for absolute “newbies” for the first few weeks to allow the body to adjust, help eliminate the severe DOMS that is likely to occur and allow the neurological system to catch up. For some older people who may need more recovery time. And for “deload” weeks (a short break from heavy lifting or overtraining). It also allows you to get increased volume in your workout.

The cons over the long term are that if you don’t need the extra recovery time you may be leaving possible gains on the table.

Upper-Lower split- A Typical schedule would be;

Upper Body-Monday

Lower Body-Tuesday

Rest Day-Wednesday

Upper Body-Thursday

Lower Body-Friday

Rest Days-Saturday and Sunday

A good workable split with the only cons being the difficulty of working all upper body groups (chest, back, arms, shoulders) with sufficient volume.

Opposing body parts- Usually alternating two opposing body parts on the same day

Monday-Chest and back

Tuesday- Biceps and triceps

Wednesday –Flexible

Thursday-Quads and Hamstrings

Friday- Shoulders and abs and Calves

“Flexible” on Wednesday allows a day for cardio or to work on bringing up lagging muscle groups. Just alter the other days to allow adequate recovery before working those lagging muscle groups again. I also prefer to not schedule squats and dead lifts on the same day.

Push/ Pull- Alternate workouts between “pushing” and “pulling” exercises.

Examples:

Pushing-bench press (in all its forms), shoulder/military press, tricep pushdowns, squats, leg press

Pulling-dead lift, pull ups, T-bar row, seated row, bicep curls, lat pull downs, bent over row

Supporting Muscle Groups-Working the supporting muscles in conjunction with the major muscle group.

As examples, the triceps support movement related to the chest and biceps support movement related to the back. You can’t push with your upper body without engaging the tricep and you can’t pull with the upper body without engaging the bicep.

So the split might look like this:

Monday-Chest, shoulders and triceps

Tuesday- Back and biceps, traps

Wednesday- Legs, abs

Thursday- Chest, shoulders and triceps

Friday- Back and biceps, traps

( I schedule squats and dead lifts on different days- Squats with legs and dead lifts with back)

The above is probably the most common split of all. You are getting sufficient volume and sufficient recovery time between the workouts of each muscle group. You have extra recovery time for legs (the largest muscle groups in the body (quads, hamstrings, glutes).

Ok. I described 6 forms of splits. That only leaves 98,274 more for you to explore.

SEND YOU QUESTIONS TO alphaedgefitness@gmail.com  If I don’t have an answer I’ll try to find someone who does.


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Fitness thought for the Day

. Carb-phobia is a great way to stop building muscle. Working out without building muscle is a great way to look average.

Don't be average.

 Don't do a low carb diet. Don't do a low fat diet. Do a low shit-food diet. Lower your intake of the things you know for sure aren't helping you.

100 laws of Muscle-Dani Shugart and Chris Shugart

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