It refers to your training intensity going up or down each day or each week rather than changing over the course of several weeks.Īn example of undulating periodization in a 2-day workout split would be doing higher weights and lower reps on the first day and lower weights and higher reps on the second day. Undulating periodization is a more advanced approach to structuring your workouts. This type of periodization is commonly used by powerlifters who are preparing for a competition, but you can incorporate it into a 2-day workout split and use it as a way to continue getting stronger once you’ve exhausted your newbie gains. Realization: low volume and high intensity where you may try to find a new 1RM.Transmutation: moderate volume performed at 75-90% of your 1RM.Accumulation: higher volume performed at 50-70% of your 1RM.Block periodizationīlock periodization breaks your training blocks into shorter two- to six-week blocks based on three phases: This type of program allows novices to build a solid foundation without trying to do too much too soon but still being able to take advantage of beginner gains. Let’s say you’re planning a 16-week training block in which you want to increase your squat. Put simply, as your weights increase, the number of reps you perform decreases. With this approach, you’ll start a training block by focusing on high volume and low intensity and then ending it with low volume and high intensity. Linear periodization is a common approach for beginners. There are three common types of periodization: Periodization is especially important when you only have two days a week to train because you want to maximize your time in the gym while also giving yourself the opportunity to make as much progress as possible. This allows you to continue challenging your body and improving your performance while properly managing recovery and reducing your risk of injury. Periodization is a way for you to plan your long-term goals by structuring your workouts according to different training blocks. Need a workout program? Get 3 free workouts on Fitbod right now. Upper/lower splits are commonly seen in programs that call for at least four workouts per week, but you can still do them if you only have two days per week to train. An upper/lower split just means that you do all upper body movements or all lower body movements in a single workout. Upper Lower 2-Day SplitĪn upper/lower split program is one in which you train either the upper or lower body within the same workout.Īs is the case with full-body workouts, you may not train each individual muscle group in your upper or lower body each time you work out. It just means that you perform upper and lower body exercises within the same workout. It doesn’t necessarily mean that you train each individual muscle group every single time you hit the gym. Full Body 2-Day Splitįull-body workouts are ones in which you train both the upper and lower body in the same workout. You can implement a 2-day split by following full-body workouts or doing an upper/lower split. 2-Day Workout Splits ExplainedĪ 2-day workout split is a strength training program that you do two times per week. I’ll also discuss the concept of periodization and provide examples of 2-day workout splits. In this article, I’ll explain the differences between full-body workouts and upper/lower splits and discuss which type of program is better for certain groups of people. The workouts take longer to do but allow you to accumulate more training volume. With an upper/lower split, you train either the upper or lower body in one workout. They’re often more time-efficient but are harder to recover from. You can either do two full-body workouts per week or implement an upper/lower split.Ī full-body workout allows you to train multiple muscle groups in a single workout. If you’re in the middle of a busy season at work, prioritizing other kinds of training, or have family responsibilities that prevent you from getting to the gym frequently, a 2-day workout split is an excellent way to keep up with your fitness routine.
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