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Quick Answer: When weekly volume is equal, neither split produces better results. The difference is distribution — upper lower concentrates more sets per muscle per session, better for intermediates focused
Quick Answer: The push pull legs (PPL) split divides training into three sessions push (chest, shoulders, triceps), pull (back, biceps, rear delts), and legs (quads, hamstrings, glutes, calves). It works
Quick Answer: Start by deciding how many days you can realistically train 3, 4, or 5. Match that number to a split: full body for 3 days, upper/lower for 4,
Quick Answer: A rest day is the complete removal of training stress — no exercise, no structured movement. An active recovery day uses intentional low-intensity movement, like walking or light cycling,
Quick Answer: The 15/30 HIIT protocol uses 15 seconds of sprint-level effort followed by 30 seconds of rest — a 1:2 work-to-rest ratio. It burns fat through high caloric expenditure
Quick Answer: For fat loss and muscle growth, do weights first cardio after. For endurance performance, cardio first. For general fitness with no specific goal, order has minimal impact. The