In this episode, Andy breaks down how to intelligently structure your weekly training to maximise progress, support recovery, and avoid unnecessary fatigue. He explains the pros and cons of different training splits (full-body, upper/lower, push/pull/legs, bro splits), how training frequency affects hypertrophy, and how to manage cumulative fatigue over time — especially for women and those combining strength with cardio.

Rather than pushing a one-size-fits-all answer, Andy encourages a nuanced view: your “optimal” split depends on what else you’re doing each week, your training age, and your ability to recover. This episode gives you the principles to confidently adjust your own training week with logic and intention.

Summary:

02:50 – What recovery really means - Not just rest or sleep—smart programming plays a critical role.

03:30 – Training splits explained. Full-body, upper/lower, push/pull/legs, and hybrid models.

05:15 – Full-body vs upper/lower. Pros and ideal weekly setups for general population lifters.

07:00 – Outdated splits & programming pitfalls. Push/pull/legs and bro splits: where they fall short for most.

09:30 – Hybrid splits & real-life examples. How to program strength alongside cardio (e.g. running).

10:30 – Research-backed frequency. Why training each muscle group 2x/week supports hypertrophy.

14:35 – Programming feedback loops. Adjusting based on performance, fatigue, and client feedback.

16:55 – Women-specific considerations. Higher volume tolerance and smart adjustments (no need to cycle-sync).

If you're unsure how to build a training week that aligns with your goals, lifestyle, and recovery needs, I can help. I work with women who want evidence-based support in strength training, nutrition, and long-term progress.

Visit: www.andyvincentpt.com to apply for online coaching or learn more about how I can help you train smarter, not harder.