Good training programs are unified in their principle to cause a stimulus to the body that causes it to adapt. So, if your main goal is increasing strength, make sure your cardio workouts aren’t too long or frequent to prevent them from interfering with your strength goals.
Research on concurrent training (combining strength and aerobic exercise in the same program) has found that strength, hypertrophy, and endurance focused athletes can do concurrent training programs without experiencing significant decrements, if the proper modalities are selected. So, if you’re interested in improving your overall fitness, you may benefit from adding cardio to your routine. Aerobic exercises are associated with beneficial metabolic and cardiovascular effects. When to Add Cardio in Your Workout Planīoth continuous endurance training and high intensity interval training can contribute to positive improvements in body composition and aerobic capacity. The National Strength & Conditioning Association’s general guidelines for rest are 30 seconds or less for muscular endurance training, 30-90 seconds for hypertrophy (muscle building) training, and 2-5 minutes for strength or power training. Make sure you rest enough between sets to support your goals. While a reasonable total body program may be done with just 3 workouts in a week. In general, single muscle group programs require you to go to the gym more days so that each of the major muscle groups can have a dedicated workout day. This type of training is popular with many bodybuilders because workouts can be hyper focused on a singular muscle group. Single Muscle Group programs split workouts into dedicated days for specific muscle groups (ie leg days and chest days). These types of training programs are popular with strength athletes like powerlifters and some bodybuilders because it allows for a more targeted focus on specific muscle groups.
Upper/Lower programs split workouts into upper body focused days and lower body focused days. These types of programs are popular with field sport athletes and Olympic lifters because they predominately include compound movements like squats and power cleans which efficiently target multiple muscle groups. Total Body programs focus training major muscle groups from the upper and lower body in the same workout. Most basic workout programs follow one of the three following splits: 1) Total Body 2) Upper/Lower 3) Single Muscle group. Pick the Best Muscle Groups to Work Out TogetherĬhoosing the best workout split will depend on how many days you can train and your specific fitness goal. At least 10 sets per muscle group per week is a good starting point for most people trying to build muscle.įor beginners, the American College of Sports Medicine recommends a training frequency of 2-3 days per week to start. In other words, high frequency or low frequency workout plans can work for your strength or muscle building goals if your weekly volume is enough. When researchers have compared high frequency training to low frequency training, they’ve found that there’s not a significant difference between the two as long as volume was equated for strength or muscle building gains. Whereas if you’re able to go to the gym 5-6 times a week, you can dedicate entire days to working out one or two specific muscle groups.
Usually if you’re only working out a few days a week, then your focus is on more compound movements like squats, deadlifts, and presses that utilize multiple muscle groups. Anywhere from 3-6 days a week is standard for most people. It’s important to factor in all your obligations outside of the gym so you can be realistic with how many days per week you plan to commit to training. Decide how many days you want to work out.
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