Marc

Three of the best training splits 🏋️‍♂️

Full-Body Split
Day 1- Full Body
Day 2- Cardio or Rest
Day 3- Full Body
Day 4- Cardio or Rest
Day 5- Full Body
Day 6- Cardio or Rest
Day 7- Full Body or Rest

Traditional Split
Day 1- Chest and Biceps
Day 2- Cardio or Rest
Day 3- Back and Triceps
Day 4- Cardio and Rest
Day 5- Shoulders and Traps
Day 6- Legs
Day 7- Cardio or Rest

Push, Pull, Legs
Day 1- Push
Day 2- Cardio or Rest
Day 3- Pull
Day 4- Cardio or Rest
Day 5- Legs
Day 6- Cardio or Rest
Day 7- Full Body

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Two most effective cardio types.

LISS (low intensity steady state)

LISS cardio stands for Low Intensity Steady State cardio. As the name suggests, it is a steady cardiovascular type of exercise where you keep your intensity low but your effort consistent. LISS takes on many different forms such as slow jogs and is excellent for losing weight. LISS is used by bodybuilders, fitness models, athletes and people looking to lower their body fat percentage. By keeping your intensity low (approximately 65%) for long periods of time your body is encouraged to use fat stores. LISS is often performed for 30-60 minutes, twice or more a week.

HIIT (high intensity interval training)

HIIT stands for High-intensity interval training. HIIT is any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even rest periods. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute fat burning workout. It sounds simple, but it is effective.

PRINCIPLES OF WEIGHT TRAINING

These principles can be applied to any weight training routine, but the most important principle is your attitude towards your workout.

Volume

This is the overall work you do during your workout referred to as reps and sets. Reps are manipulated depending on your goal, for example if you are wanting to build muscle (hypertrophy) you will want to have a rep range of 8-12. If your goal is to build strength you will want a rep range of 3-5.

Sets will also depend on your goal, if you want to build muscle, I would recommend keeping your sets to 3-4 sets per exercise and for strength training I recommend 5-6 sets per exercise.

Intensity

Intensity is the amount of weight that you are lifting on a giving exercise. If you are training to build muscle, you want to aim for 10 reps. If you can hit 10 reps keep going for 12 reps, then you might want to up the weight you are lifting so that you struggle to hit 12 reps. If you can only hit 8 reps you should probably make to the weight a bit lighter, so you can hit 10 reps.

The same goes if you are strength training. Aim to hit 5 reps, if you can comfortably hit 5 then up the weight so you struggle to hit 5. If you can only get 2 reps then make the weight slightly lighter so you can hit 3-5 reps.

In summary manipulate the weight so you can reach your desired rep and set range. Remember to keep good technique/form during each exercise (quality over quantity).

Tempo

What I mean by tempo is time under tension. This is the amount of time the muscle is under tension, the faster you do a rep the less time the muscle is under tension.

For muscle building I recommend counting to 2-3 seconds for the concentric phase (first part of the movement) and counting to 3-4 seconds for the eccentric phase (second part of the movement), 2-3 seconds up 3-4 seconds down.

For strength training I would recommend 2 seconds up (concentric) and 2 seconds down (eccentric). You want to build that explosive strength and power through the eccentric phase of the movement.

Rest Intervals

Rest between sets, this will depend on the intensity of your workout. Usually I would say have around 60-90 seconds rest between sets if you are training to build muscle and around 2-4 minutes rest if you are training for strength.

Rest will also depend on how you are feeling on the day but don’t take the p**s, you only get out what you put in. I would recommend using a stopwatch or your phone to time your rest intervals.

Frequency

How often to train a specific muscle group? For beginners once a week is probably enough to force a response from your body to adapt to the stress you are putting it through.

For more intermediate lifters 1-2 times a week will probably work better. There are lots of training splits to consider but everyone’s body reacts differently, you need to experiment and see which split works best for you.

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TRAINING PROGRAMME AND DIET PLAN £10.
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Men's muscle building programme💪🏼

Women's glute, leg and core focused programme.🍑

Strength training programme🏋️‍♀️🏋️‍♂️

Tips for strength training 🏋️‍♂️🏋️‍♀️

Theres more to it than simply lifting heavy weights. Sets and reps need to be taking in to account, a good starting point is a 5x5 programme. What this means is 5 reps for 5 sets and I would recommend a minimum of a 2 minute break between sets.

The best exercises to build strength are compound exercises which means multiple muscles and joints will be used during a movement. If i was to pick the best exercise for building strength it would obviously be the deadlift, this exercise uses most of the major muscle groups in the body.

The amount of weight you lift needs to be pretty heavy so your body will respond and grow, resulting in more muscle and gains in strength. You need to progressively add weight to the bar each workout for your body to adapt and keep getting stronger. Remember to keep good technique, quality over quantity.

I have a training programme specifically designed to build strength, get in touch to find out more.

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