Tip Body Part Splits vs Push-Pull Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Body Part Splits vs Push-Pull These are both popular and effective ways of organizing your workouts but which is right for you Find out here by Eric Bach December 5, 2016August 18, 2019 Tags Tips, Training Which is the best choice for you? Let's break it down. 1 – The Traditional Body Part Split Body part splits are considered typical "bodybuilder" splits. Generally, you train each muscle group throughout the week in 5 or 6 training sessions. Pros: Body part splits use greater exercise variation to target individual muscles. They're great for "shocking" muscles into growth due to high-localized volume, especially for lifters that typically train using total-body routines. Increased volume and metabolic stress lead to greater hypertrophy than other splits. Just make sure you have a significant training base before jumping in. Cons: It's difficult to train with heavy multi-joint lifts without some degree of hindered recovery from previous workouts. Make sure your workout nutrition, sleep needs, and other recovery essentials are taken care of. Body-part splits are also time consuming and impractical for busy people. Many body part splits "major in the minors" and are cosmetic based rather than performance based – not the best option for athletes or beginners. Sample Plan Monday:  Chest Tuesday:  Back Wednesday:  Shoulders Thursday:  Legs Friday:  Arms/Abs Saturday and Sunday:  Off 2 – Push Pull Training Split Push/pull splits break training up by movement pattern. The movements on the back of the body are predominantly responsible for pulling actions while the front of the body is responsible for pushing actions. Legs are often paired on "pull" days. Pros: Push/pull routines are suitable for intermediate to advanced lifters. They're an economical way to train and allow for flexible planning. Moderate frequency of movement is better for skill acquisition than body part splits performed once per week. Cons: Push/pull splits are of limited use with athletic populations because they segregate the body by muscles that work together. Push-pull routines are also a bit advanced for beginners who want to maximize their gains. Sample Plan Day 1:  Pull (legs/hamstrings, back, biceps, lower back) Day 2:  Push (chest, shoulders, triceps, legs/quads, abs) Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The New Rules of Rest Unbeknownst to most, rest periods are a critical part of defining the body you want, and there's actually a science behind it, too. Training Jimmy Smith September 11 Training Big Quads No Squat Rack Training at home? You don't need a ton of equipment to build impressive quads. Try these five proven exercises. Training Ryan Sapstead December 21 Training No Off Days 10 Awesome Ways to De-Load The best athletes and lifters seldom take off days, not in the traditional sense at least. Here's how to take a break but stay awesome. Conditioning Finishers, Metabolic Conditioning, Metcon, Training Dean Graddon February 10 Training Tip Fly Away Ring Chin-Ups The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains. Exercise Coaching, Pull-Up, Tips Ben Bruno August 29