Lifting can help you achieve your physical goals, but did you know the way you lift has an impact on how you will achieve them?
Take Chris Bumstead (CBUM) and Russel Orhi (Russwole) for example. Both are huge influencers in the gym, but both train in crazily different ways. “CBUM” is a Three-time classic MR Olympia winner, his main goal is to put on muscle, Russel Orhi holds 2 world records, and is a three-time world powerlifter winner, so his main goal is to be as strong as possible. Since they both have very different goals their lifting is vastly different.
Since “CBUMS” goal is to put on as much muscle as possible, his lifting will consist of many lifts. This ranges from going from 8-failer on reps, resting only a single day of the week, and making sure to hit each muscle group. “Russwole” wants to be as strong as possible so his training consists of the three main lifts; Squat, Bench, Deadlift. Usually doing less than 5 reps with heavy weight and long rest times, but he generally skips over extra volume lifts and will take 2-3 rest days.
With this in mind, if you choose to lift for sports or explosibility you should not lift like “CBUM” or “Russwole.” Lifting for spots should be made up of a mix of lifting for muscles and lifting for strength, with a sprinkle of explosives mixed in. Now that you know the three types of training, muscles, strength, and athletics, to best achieve your goals you want to pick one of the three.
Let’s say you picked building muscle, you generally want to pick a 5-6 day split. The most common of these is Push Pull Legs (PPL). Monday you will do (Push) with all your pushing muscles, chest triceps, and shoulders. The next day you’ll do (Pull) back, biceps. Then legs will be on Wednesday, quads, hamstrings, and calves. Then you repeat that process, and take a rest day on the 7th day of the split.
However, if you want to focus on strength, a common split is (SBD). Squat, bench, deadlift. On the first day, you will do all three lifts, going heavy on the squats and lighter on bench and Deadlift, with squat exposures at the end. The second day will be a rest. The third-day is the same thing. Doing all three lifts but going heavy on bench with chest and tricep extensions. Forth day rest. The fifth day is the same as days one and three, but a heavy deadlift with back and biceps exposures. Your sixth day, is going to be explosive, and working sets for any lacking muscle groups. Rest on the 7th day,
Choosing to lift for athleticism you want to do an upper-then-lower explosive day. then you’ll do a lower lift and an upper lift then do a final day of mobility and quick movements.