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    Workout Order

    The following is a description of the three main systems of workout order.


    Full-body workouts are for those who want to spend less time working out by exercising the whole body for each workout, typically 2-3 days per week.


    The split system breaks the body into two main parts for working out, which allows for a higher volume of training. It enables you to perform more exercises while still providing adequate recovery of muscle groups. In this system, you can also spend more time doing assistance exercises to target specific body parts.

    You typically do the split system in one of two ways. One way is to split the body between the upper body and the lower body. An example of this is:

    • Monday – upper body.
    • Tuesday – lower body.
    • Wednesday – recovery.
    • Thursday – upper body.
    • Friday – lower body.
    • Saturday – recovery.
    • Sunday – recovery.

    Another way is to split movements between push and pull exercises. An example of a split routine is:

    • Monday – knee hinge + pull.
    • Tuesday – hip hinge + push.
    • Wednesday – recovery.
    • Thursday – knee hinge + pull.
    • Friday – hip hinge + push.
    • Saturday – recovery.
    • Sunday – recovery.


    The body part system breaks down training into body parts or muscle groups for working out. This system allows for a very high volume of training and performing a large number of exercises. It does this while still providing adequate recovery of muscle groups.

    This system is typical in the bodybuilding world, where proponents commonly use isolated exercises. However, once you have a good understanding of movement patterns and the physiology of training this system makes less sense.

    Thursday, February 14, 2019


    Volume & Training Frequency. How Much Exercise Is Really Enough?

    Taking into account physiology and all other aspects of exercise, it becomes clear how much (volume) and how often (frequency) you should be training.


    There isn’t a ‘one size fits all’ for recovery time, but the general consensus is about 48 hours of recovery time per muscle group after exercise.

    Compound Exercises & Isolated Exercises

    Compound exercises increase strength faster than isolated exercises and make the most of your time with the stimulus of more motor units.