The Best Training Routine For Muscle growth And Fat Loss
There are those who train and there are those who just workout. Working out is great and all, and its better than just sitting on the couch binge watching your favorite tv show, but training is where the real progress happens. Training implies programming, following a routine to reach a specific goal with efficiency. In this article I’m going to go over the 3 main types of training routines for muscle growth and fat loss as well as the best training routine for muscle growth and fat loss.
The 3 Main Types of Training Routines
THE BODY PART SPLIT
This is where you train each specific muscle group once a week. This is most commonly used by body builders. The purpose is to isolate and stimulate a specific muscle or muscle group as much as possible in a given session and let it recover for the rest of the week. Doing this can help you fine tune your physique specifically for aesthetics on stage. Here’s an example
- Monday – Chest & Triceps
- Tuesday – Back & Biceps
- Wednesday – Rest
- Thursday – Legs
- Friday – Arms
- Saturday – Accessory work
- Sunday – Rest
The body part split will vary according to what muscles you want to focus on the most and what your schedule will allow.
UPPER & LOWER SPLIT
With this type of routine, your training days will alternate between upper body and lower body. This will allow you to hit each muscle group at least twice per week. This type of training routine is ideal for anyone needing to practice specific movement patterns because of the increased training frequency of each muscle group. Here’s an example
- Monday – Lower Body (Squat & Deadlift)
- Tuesday – Upper Body (Bench Press & Pull Ups)
- Wednesday – Rest
- Thursday – Lower Body (Deadlift & Squat)
- Friday – Upper Body (Bench Press & Rows)
- Saturday – Accessory work
- Sunday – Rest
FULL BODY
From what I’ve seen in my own clients and the studies I’ve read, full body routines are the best type of routine for overall weight loss. Each training day combines upper body and lower body exercises, preferably back to back to raise and sustain the body’s metabolic rate. The higher your metabolic rate is, the more glucose and fat you burn. Here’s an example
- Monday – Deadlift & Chest Press
- Tuesday – Rest
- Wednesday – Squat & Push Press
- Thursday – Rest
- Friday – Box Jumps & Farmers Carries
- Saturday – Rest
- Sunday – Low intensity distance walk
The Best Of Both Worlds
In my 11 years of coaching I’ve had the ability to test hundreds of different programs with hundreds of different clients, and from that experience I’ve been able to learn what works most.
- The body part split works best to build lagging muscle groups, but it definitely isn’t the best way to cut body fat or improve movement quality and strength.
- Full body has shown incredible results for weight loss, but muscle growth tends to be slow with this process which means this isn’t ideal for aesthetic purposes.
THE WINNER
The Upper & Lower Split reign supreme in my book. Whether you’re a beginner, or advanced, fat, skinny, or in between, this routine has got you covered. This is a type of routine that mostly use for myself. When I want to gain mass, I just increase the weight load and calorie intake and when I want to lean out, I just increase the rep volume, lower the weight a bit, and drop my calories by a few hundred.
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