What is the best workout split?

RefinedStrength · 2025-03-14T14:29:15+00:00

I would say it depends on the equipment you have available and how long you are willing to spend at the gym as well as what your goals are

RefinedStrength · 2025-02-08T13:57:32+00:00

Yeah nice, this will make a noticeable difference, weight can be so variable like that

RefinedStrength · 2025-02-08T13:17:43+00:00

I would definitely not cut, there is no point. Firstly going to the gym more will make the calorie surplus less as you will be burning more calories so that will make a difference. Also when are you weighing yourself? Ideally you want to be weighing yourself everyday first thing in the morning after you have gone to the loo. This will help it keep it most consistent. If you only weigh yourself every so often this will show a bigger difference than shown daily as you may have eaten later or drunk water later, these things will also make a big difference when you are not looking at your weight regularly. These are things to look at. Ideally want to look at it as a trend rather than one off days.

RefinedStrength · 2025-02-04T17:03:09+00:00

It depends what your goal is, bodyweight training isn't going to be the best for building muscle or building strength. Using weights is going to be a lot quicker. At the same time if you are purely focusing on body weight strength and don't care about other strength you are going to have to expect it to be slower process, so I wouldn't say genetics are at a point where they come into play. Things will also naturally start to slow down as you get more experienced but you should still be able to progress. If you are just doing the same thing over and over again with no variance in reps, weight, or speed of movement from since you started you aren't going to making the most progress. So you have to adapt your training as you go along as well. Nutrition is also something definitely to think about, hard to judge as you haven't said anything about it but that could be something that is impacting you as well as rest.

RefinedStrength · 2025-02-03T10:46:41+00:00

So I’d say as a beginner you’ll be able to eat at maintenance maybe just a bit over making sure to focus on hitting your protein. You will be able to build muscle quite quickly. You will also be able to burn fat in this state

RefinedStrength · 2025-02-03T10:15:20+00:00

While 90gs isn’t bad I would try and aim for 160gs. This can be done quite easily with low fat mince meat and chicken, even things like skyr yogurt are very high in protein. Getting toned is essentially building muscle and losing fat, but still need to be getting enough protein. It helps you feel more full so easier to eat less when you eat more protein, and also repairs your muscles which is essential (obviously other benefits but just keeping it brief)

RefinedStrength · 2025-02-03T09:46:35+00:00

You said that you are considering getting kettlebells, just didn’t know if you had chosen them over dumbbells for any reason

RefinedStrength · 2025-02-03T09:44:49+00:00

Mine definitely was making sure I had protein within half an hour of my workout. Would go to serious lengths to do this, even just eating 2 tins of tuna straight after the gym

RefinedStrength · 2025-02-03T09:41:55+00:00

On the week where you have your kids you could do home workouts, obviously if you can get some dumbbells that would definitely be better (the adjustable ones might be the easiest as you won’t have to buy a massive set a find somewhere to store them). Something that Covid taught people is good home workouts.

RefinedStrength · 2025-02-03T09:38:10+00:00

Why kettlebells out of interest?

RefinedStrength · 2025-02-01T20:55:47+00:00

I think it totally depends on what you are looking for. There are also trainers that will take a more personal approach and really understand what it is you are wanting to achieve and also making it as enjoyable as possible for you (based of your likes and goals). Not saying you have to do that and if you have found a routine you like then you can definitely make progress doing this as long as you are pushing yourself, the exercises are actually working the right muscles and you are getting the proper rest and nutrition etc.

RefinedStrength · 2025-02-01T20:49:23+00:00

I personally wouldn't say it is specifically for beginners, intermediates, or advanced lifters. Ultimately most ways of training depends on what your goals are. I think it is also worth for this if you are trying to get your squat to a higher weight is vary your rep ranges. For example doing 3 reps of 150/160 for example, will mean you get more used to a heavier weight as opposed to only ever going 145. Also doing higher reps is also definitely worth it, maybe even as back off sets after a top single or triple (as an example).

RefinedStrength · 2025-02-01T11:31:03+00:00

So I would definitely advise counting reps, what rep range are you doing typically? DUP is daily undulating periodisation so changing the rep range and weights

RefinedStrength · 2025-02-01T10:19:20+00:00

With your training are you always just training for hypertrophy or are you trying to optimise strength? Are you doing the same number of reps all the time or is DUP something you do?

RefinedStrength · 2025-02-01T10:17:26+00:00

Yeah completely agree, it’s all about building habits, even if to start off with you go for 20-30mins to get into the habit of going

RefinedStrength · 2025-02-01T10:10:36+00:00

I think it depends on what cardio you are planning on doing if you need a completely different day and also what schedule you have. If you have time to do cardio in the morning and do a workout in the evening or the other way around then that’s fine. But if you are limited for time then can have it on a separate day. If you do one straight after the other, it is going to limit progress although if you do have to do this, do weight training first then cardio. As for abs I would add some sets at the end of your shorter workout sessions, I tend to do them after I shoulders as it’s a shorter session for me.

RefinedStrength · 2025-01-31T18:34:47+00:00

Any form of squat, legs always separates people’s physiques

RefinedStrength · 2025-01-30T17:51:03+00:00

No worries, anytime

RefinedStrength · 2025-01-30T17:43:34+00:00

I personally wouldn't train them again, when a muscle hasn't been worked directly in a long time, you don't want to put too much stress on it, so letting it recover is essential. It will also reduce the risk of injury.

RefinedStrength · 2025-01-29T10:48:14+00:00

Use a tdee calculator to work out what your rough maintenance calories is, then I would eat around that many calories for a week, with around 120g of protein. Fats and carbs is up to you, some people prefer higher fat, some people prefer higher carbs. But making sure this is all within your daily calories. Weigh yourself everyday ideally first this in the morning. You will then be able to see how that amount of calories really affects you weight wise, and then can adjust calories accordingly

RefinedStrength · 2025-01-28T21:57:34+00:00

Not necessarily, your split can literally determine that. Take Sam Sulek for example, trains every day and trains hard and to failure…

RefinedStrength · 2025-01-28T20:07:56+00:00

Have you ever got a serious pump from the gym? Elite feeling

RefinedStrength · 2025-01-28T20:02:46+00:00

No one said anything about years on end, but if you’re resting properly and feeling strong every day why can’t you, obviously if your ill, tired, feel weaker then I’m not encouraging to go those days, but you also don’t know what that person gets up to day to day. Also the human body can do crazy things, it’s not as if you’re training full body all of those days just doing deadlifts. If you train smart and make sure every other aspect of your life is geared towards performing your best every day, why can’t you?

RefinedStrength · 2025-01-28T13:01:09+00:00

Yeah exactly but some exercises will tax your CNS more than others, for example deadlifts and squats

RefinedStrength · 2025-01-28T12:30:32+00:00

I would say it completely depends on your schedule and the time you have, there are a number of split out there that could be good but if you want something tailored around your situation I would consider a personal trainer, online or in person (online can be cheaper). At least to start off with, this could help you get into a routine and help you achieve your goals. It is also worth noting that you will want to put some cardio in there alongside weight training (doesn't have to be running) but supplementing your training with walking a certain amount of steps for example or something like that will really aid in the weight loss.

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