Training Differences In Male Lifters
•This is based off of male lifters, not female lifters•
👉It’s critical to know what stage your lifting career is in when determining what type of program you should do. Follow these general guidelines to get a good basis as to where you are
For beginners, a full body split, 3 days per week will be plenty to make great progress.
For intermediate lifters, switching to an upper/lower body split, 4 days per week would be a good way to go since the muscles will require a bit more stimulation for adaptation. Advanced lifters could keep going on an upper/lower body split, switch to a legs/push/pull split, or ideally, I believe, a daily undulating periodization scheme.
The strength benchmarks are pretty general and there will be some exceptions, but they serve as a good basis for finding out roughly where you are comparatively. Also, the numbers are meant for the masses, not a few strength freaks who have stupid numbers after a year or two of training. This is geared mostly toward powerlifters, so if getting as strong as possible isn’t your goal, this might not be the best way to judge your progress.
There are a bunch of other ways to help better determine where you are in this scheme and how you should train, but this is a great place to start.
🤔Questions or comments? DM or post below!👇