Single Or Double Muscle: Which Workout Split To Choose

The workout split you choose should be based on your lifestyle.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Apr 12, 2023 09:30 IST
Single Or Double Muscle: Which Workout Split To Choose

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If you've ever been to the gym or tried working out, you're probably aware that it's best to start with a mix of exercises. When you first start out and don't have much strength, doing a mixed workout can help you build strength and understand your weak and strong muscles. When the beginner's phase is over, it is common practice to discontinue the mixed workout and focus on one muscle at a time. The problem with selecting a workout split is that there are numerous splits available, each with its own set of advantages.

So, before you sip your black coffee and head to the gym, let's first define single and double muscle, which is better out of the two, and which one should you pick?

What Is A Single Muscle Split?

A single muscle split is where you train a single muscle per day. Typically, gym goers train their chest on Monday, back on Tuesday, shoulders on Wednesday, biceps on Thursday, triceps on Friday, and legs on Saturday.

What Is A Double Muscle Split?

A double muscle split is when you work two muscles on the same day. A double muscle split involves training two opposing muscles, such as the biceps & triceps or chest & back. In this case, one muscle is pulling and the other is pushing.

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Single Or Double Muscle: Which Is Best?

Both single and double muscle splits have their own set of benefits. When you follow a single muscle split, you have more time for recovery and are more likely to hit the muscle from all angles. Not only does a single muscle split save time, but it is also less tiring.

Double muscle allows you to work a muscle twice per week. When you train two opposing muscles at the same time, your pump increases and you can burn more calories. Which of the two is the superior? It depends on your goal. If you want to lose weight, a double workout split will help you burn more calories. When you want to gain muscle, a single muscle split is ideal because you have more time for recovery and can easily hit all of the head of a muscle.

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Which One Should You Pick?

The double muscle split is superior to the single muscle split because it allows you to train a muscle twice a week. For example, you can train biceps and triceps on Monday and then again on Thursday, whereas in a single split, the same muscle day comes after seven days. Your split should be determined by your lifestyle. If you are short on time and have less time for rest, choose the single muscle split; if you can eat on time and sleep for eight hours at night, choose the double muscle split.

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