Why Bodybuilding Splits Don’t Work for Athletes: And What to Do Instead
#35 – Strength & Speed Coaching – Pursuing Your Best ⚡
Quick Note:
Apologies for the delay in getting this week’s edition out—I got behind on work and needed a little extra time to get this one right. I appreciate your patience and support. To make it up to you, I’ll be releasing both this one and the final issue in the Training Split series this weekend.
Now—let’s talk about why “arm day” isn’t cutting it.
If you’ve ever had a kid ask, “Coach, when do we hit arms?”—you’re not alone.
Wanting to build big, strong muscles is normal—especially for teenagers trying to grow, impress, or keep up with what they see online. But when that desire drives the training structure, instead of athletic development, we end up chasing the wrong goals in the wrong way.
The bodybuilding split has become the default for many high school athletes. Chest day. Arm day. Back and bi’s. It’s all over Instagram, TikTok, and commercial gyms. But while it might build a pump or look cool in the mirror, it’s not designed for what we care about most: performance.
In this issue, we’re breaking down why traditional "bro splits" don’t serve athletes—and what to do instead. We’ll give you a framework to reframe training around movement, recovery, and intent—without losing athlete buy-in along the way.
Where Bodybuilding Splits Come From (And Why They Stick)
Body part splits come from the world of physique competition, not sport performance. They were designed to:
Target muscle hypertrophy through isolation
Maximize volume for specific body parts
Spread workload over 5–6 days per week
And they still dominate gym culture today—because they’re simple, familiar, and visual. Most young athletes are exposed to them long before they understand performance training. That’s the real challenge: they’re not starting from zero—they’re starting with a myth.
Why Body Part Training Falls Short for Athletes
Here’s the hard truth: athletes don’t compete with isolated muscles. They compete with coordinated systems—integrated patterns that combine strength, speed, and control. When athletes train using bro splits, here’s what often goes wrong:
Movement gets replaced by muscle
Chest press instead of push mechanics
Bicep curls instead of pull-ups
Leg extensions instead of squats or lunges
Volume and recovery are mismatched
5–6 lift days per week = constant muscle fatigue, poor recovery
No built-in deloads or recovery rhythm
Sore & Tired ≠ better
Poor transfer to sport
No sprinting, jumping, decelerating
Lack of explosive intent or time under tension variety
Athletes get better at training… not performing
How to Reframe the Conversation
Don’t shame athletes who ask for arm day. Use it as a teaching opportunity. Here’s how to redirect the conversation:
Athlete Says: When are we hitting arms?
You Can Say: We’ll finish today with arm work, but your main job is to move like an athlete first.
Athlete Says: I want to get bigger.
You Can Say: Great—big movers build big muscles. Let’s focus on squats, presses, and pulls done well.
Athlete Says: We used to do back and bi’s.
You Can Say: That works for the gym. But here, we train patterns that transfer to the court & field.
Instead of shutting them down, pull them in. Give them small wins (e.g. an arm circuit at the end of Upper Day) without sacrificing your program’s priorities.
What to Do Instead
Use movement-based splits. These prioritize:
Patterns over parts (squat, hinge, push, pull, carry)
Performance over pump (force production, stiffness, deceleration)
Recovery as part of progress (built-in rest rhythm)
As you have learned, there are two great options:
Total Body Split (2–3 days/week)
One main upper + one main lower lift per day
Sprint, jump, throw, and move each session
Ideal for large groups, busy schedules, or in-season
Upper/Lower Split (4 days/week)
Focus and volume per session
Sprint + jump integration on lower days
Better for off-season or advanced athletes
These models aren’t just more effective—they’re more sustainable and flexible for real school schedules.
Real-World Example
Old Approach:
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
New Approach:
Monday: Total Body — Sprint + Trap Bar + Chin-Up
Wednesday: Total Body — Jump Series + RFESS + DB Bench
Friday: Total Body — Flying 10s + Hang Clean + Push Press + Arm Finisher
Or, with a 4-day split:
Mon: Lower (Squat + Accel Sprints)
Tues: Upper (Bench + Pull-Up + Med Ball)
Thurs: Lower (Front Squat + Hurdle Hops)
Fri: Upper (Push Press + Pulls + Arm Farm)
Final Thoughts
You don’t have to demonize bodybuilding splits—but you do need to educate athletes on what transfers. You can still “hit arms.” Just don’t make it the foundation. Build a system where movement, intent, and recovery guide the week—and your athletes will thank you when they feel better, play better, and stay healthy doing it.
What’s Next?
You’ve learned the pros, cons, and purpose behind different training splits. But how do you know when it’s time to adjust?
In the final issue of this series, we’ll help you zoom out and evaluate your split with clarity. You’ll get practical questions to audit your setup, spot red flags, and make simple adjustments that align with your athletes, schedule, and goals.
Want Help Moving Beyond “Bro Splits”?
I offer consulting for PE teachers and Strength & Speed coaches looking to:
Transition from outdated bodybuilding-style training to movement-based systems
Design athlete-centered templates that emphasize intent, transfer, and recovery
Educate athletes on why training patterns—not just muscles—leads to better results
Just reply or shoot me a message and let’s build a performance-first model that fits your school, your athletes, and your schedule.
Until then, keep pursuing excellence.
— Preston ⚡️