When it comes to work out routines, there's limitless ways to skin the cat.

2, 3, or 4 day splits. Focus on upper body or lower, even mixing the two on the same day. If you ask me... not all that efficient. However, for my money, there's really only one split that you should be using.

Now, I'm no "expert" when it comes to work out routines, but I am confident enough in my results to say that this split is good enough for anyone to get results. The one caveat of course, as with any pursuit in life, is consistency is a requirement in order to achieve any level of desirable results. It doesn't matter what routine, work out, split, or diet you utilize on your fitness journey, if you're not consistent, you'll never see the results you want to see.

Let's backtrack a tad and make sure everyone is on the same page, what does a "split" refer to when talking about weight lifting?

Breaking Down a Weight Lifting Split

When someone mentions a split in the context of weight lifting, they are referring to the days on which you are working out and what kind of exercises you're doing on said days. For instance, for a 3-day split, you may be working out Monday, Wednesday, and Friday and resting the days in between. On the days you do workout, you may be doing biceps and back one day, chest and triceps the next, and on the last day, focusing on legs.

The "split" refers to how you are splitting up your week and by which work outs/which muscle groups you're working throughout.

This split begins to scratch the surface of the optimal work out routine, however, you aren't addressing each muscle group frequent enough to see any results in a reasonable amount of time. Again, this is a question of efficiency above all else.

I understand there will be a fair amount of disagreement with this entire article, but frankly, I don't care. If the point of going to the gym is to get results, this is the best way to do it. So what is the most optimal work out split? Here it is...

The Most Optimal Work Out Split

The general consensus in the fitness industry from those who I think should be taken seriously is you should be addressing each muscle group at least twice a week. So, how do you do that when you only have seven days in a week AND get a rest day in there, as well? Well, first, it's going to require the hard work and dedication so many people lack now a days.

Unfortunately, we live in a society today where instant gratification runs the world. Everyone wants results right just now. They aren't willing to stick to anything for more than a month (see New Years resolutions) and then wonder why they haven't seen results.

This workout split is technically a six-day split, although technically seven since I don't believe in the common type of rest day where you give yourself an excuse to do absolutely nothing active. To go off on a little tangent, I believe in an active rest day in which you still keep your body doing something, but you take it easier than you normally would. Something like walking, sauna, a light jog, something outside and besides being a vegetable all day.

During this six-day split, the routine is as follows; upper body (push) one day, Upper body (pull) another, and legs on the third. Once you get through the first three days of the week, you simply repeat the cycle. This ensures you're hitting each muscle group at least twice a week.

Another thing this split does is give each muscle group a couple days of rest before you hit them again. This, with ample nutrition and sleep ensure that the recovery of each group is sufficient enough as to not lead to any counterproductivity. Despite what many online say, you do not need days of sedentary life to get enough rest.

This split will be enough to promote both growth and recovery based on the amount of time spent working each group, as well as the amount of rest you give each group throughout the week. However, again, most people can't bring themselves to go to the gym even three times a week, much less 6. This is where the consistency and commitment aspects of the split come into play. it won't work unless you do.

There is one thing we should go back and address...

What Does "Push" and "Pull" Mean?

Upper Body (Push)

Upper body push and pull exercises refer to the actual muscle groups and exercising you'll be utilizing to address each group accordingly. When we talk about push, we are typically referring to chest, triceps, and shoulders because if you think about the role these groups play from a physiological standpoint, they are typically tasked with pushing away from the body.

For example, when you are doing chest exercises like a bench press, you are pushing the weight away from your body. Same with tricep extensions and shoulder presses.

Upper Body (Pull)

The same dynamics apply to pull exercises, as well. Think about any bicep or back exercise you've done, whether it be curls or lat pulldowns. You are pulling the weight toward your body.

The Logic Behind the Split

The mechanics of how each of these muscle groups works dictates what workouts you're doing on that day and keeping your focus and energy on the groups that have the same mechanics, as opposed to doing back exercises and leg exercises on the same day. When you mix in different muscle groups on the same day, you are not working out in an optimal and efficient manner as you are taking away from each group due to fatigue and from a time spent working on that group standpoint.

Each day should be spent focusing on the muscle groups that each of these movements utilize to ensure you giving an ample work load to each to grow in size or strength. Think about when you jump around from task to task in your everyday life as opposed to focusing on one thing at a time. It is not the most efficient way to do anything.

When you focus your efforts, in addition to making sure you address each of these groups at least twice a week (and also being consistent), you are bound to see results. Feel free to disagree...

Make America Based Again

Again, there are many ways to skin this cat, but... this is one of the best ways to do it, whether you are looking to build muscles, strength, or simply make healthier choices. The foundation of this, or any work out routine, is consistency. Another foundational part of any initiative to be healthier overall is nutrition, perhaps the most foundational.

That's where Based Nutrition comes in. Our flagship product is made from 100% grass-fed, grass-finished, and pasture-raised beef organs, with natural forms of many of the essential vitamins your body needs, its the perfect combination to get your health back on track. Aka, our product is made from real food, nothing made in a lab of some kind. The point of our product is to replace that common multivitamin you find in most stores that sell nutrition supplements. 

This product is going to provide all the essential vitamins and minerals you need to better fuel workout splits like this one and ensure you see results you need... but most importantly, feel your most optimal so you want to crush it in the gym each and everyday.

With more supplements, like creatine, on the way, be sure to give us a try and support us on our mission to bring the necessary building blocks to the American people and Make America Based Again!

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