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More advanced lifters who do 15-20 sets for a given muscle group can follow a split in which they train each muscle group every 5-6 days. A few days of hard training are fine, but they're not training 3-4 days a week, as it will get fatigued, especially after a long hard workout. If you want to keep it all together from workout to workout and stay lean, the best way to do it is to use a split of 5-6 days per week of a higher volume of training followed by lower volume of training for a week or more of recovery. If you want a more streamlined, fast method that lets you make the most of your training, it's time to break it down into smaller, more manageable periods that build each muscle group and then focus on an upper/lower split, followed by shorter lower workouts. This way, you'll be able to build up muscle from the ground up and maximize your potential. Here's how to incorporate higher and lower split training into your training: To make it easier for you, I'm going to show you three examples of different splits of 5-6 days per week and then walk you through how to make your own schedule. First, I'm going to show you what's called a "moderate split" – a 5-6 day split of lower and upper training and a 1-3 day split of strength training and cardio. If you want to use this example for training, you need to take care to work up to the higher volume of 1-3 days per week in between, but you'll quickly find that your muscular endurance will take care of most of the rest during the 4-6 days per week time frame. I have a similar example going for my "moderate" split. This example is much more flexible and allows for the best of both worlds. In this example, I'll split my training up for 3 hours per workweek: 4 – lower work of 20-30% of my max heart rate 7 – upper work of 25-30% of my max heart rate 3 – middle work of 40-50% of my max heart rate It's important you start this way, so the first 4 days will do all the heavy lifting of the week. The goal is to avoid doing extra work at this point while trying to maximize the amount of fat burning you do during your workout. The next 4 days of the week will likely take less than a half of one percent of your maximum heart rate to work up to the upper levels of strength training. This way you'll be able Similar articles:
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