What is the best workout split that includes abdominal muscles (abs) and forearm muscles for muscle mass, strength, and skill?

Best Workout Split for Muscle Mass, Strength, and Skill Including Abs and Forearms

For optimal muscle mass, strength, and skill development that includes abdominal and forearm muscles, a total-body resistance training routine performed 2-3 days per week with specific focus on all major muscle groups is recommended.

Optimal Training Frequency and Split Structure

• A total-body workout routine training each muscle group 2-3 times per week is optimal for muscle mass and strength development, ensuring adequate stimulus while allowing for proper recovery 1
• Training each major muscle group (including abs and forearms) on non-consecutive days allows for 48+ hours of recovery between sessions, which is essential for muscle repair and growth 1
• While both split routines and full-body routines can be effective when volume is equated, recent evidence suggests full-body training may provide superior hypertrophic benefits for certain muscle groups, including forearm flexors 2, 3

Resistance Training Parameters for Optimal Results

Sets and Repetitions

• Perform 2-4 sets per exercise for optimal strength and muscle mass development 1
• Use 8-12 repetitions per set for most adults to maximize hypertrophy and strength gains 1
• For muscular endurance development, increase to 15-20 repetitions per set 1

Intensity and Progression

• Train at 60-70% of one-repetition maximum (1RM) for novice to intermediate exercisers 1
• For experienced lifters seeking maximum strength gains, increase intensity to ≥80% of 1RM 1
• Progressively increase resistance by 2-10% when you can perform 1-2 repetitions over your target range for two consecutive sessions 1

Specific Focus on Abdominal and Forearm Training

Abdominal Training

• Include compound exercises that engage the core (squats, deadlifts, overhead presses) alongside specific abdominal exercises 1
• Train abdominal muscles 2-3 days per week as part of your total-body routine 1
• Perform 2-4 sets of 8-15 repetitions of exercises targeting different regions of the abdominals (rectus abdominis, obliques, transverse abdominis) 1

Forearm Training

• Include dedicated forearm exercises (wrist curls, reverse wrist curls, farmer's walks) 2-3 days per week 1, 4
• For forearm flexors and extensors, perform 2-3 sets of 10-15 repetitions 1, 4
• Incorporate grip-intensive exercises like deadlifts, pull-ups, and rows that indirectly train forearms 1

Exercise Selection and Movement Patterns

• Include exercises for all major muscle groups in each session: chest, back, shoulders, arms (including forearms), abdominals, and legs 1
• Prioritize compound movements (squats, deadlifts, bench press, rows, overhead press) that engage multiple muscle groups simultaneously for maximum efficiency 1
• Include unilateral exercises (single-arm rows, single-leg squats) to address muscle imbalances and improve coordination 1

Training Schedule Example

• Day 1: Total body workout with emphasis on pushing movements and abdominals
• Day 2: Rest or light cardio/flexibility work
• Day 3: Total body workout with emphasis on pulling movements and forearms
• Day 4: Rest or light cardio/flexibility work
• Day 5: Total body workout with balanced push/pull and additional ab/forearm work
• Day 6-7: Rest or active recovery 1, 2, 5

Important Considerations

• Rest intervals of 2-3 minutes between sets are recommended for optimal strength development 1
• Perform exercises through a full range of motion at a moderate to slow controlled speed 1
• Avoid breath-holding during exertion; exhale during the contraction phase and inhale during the relaxation phase 1
• Include flexibility training 2-3 days per week to maintain joint range of motion and prevent injury 1
• Alternate between upper and lower body exercises within each session to allow adequate rest for specific muscle groups 1

Common Pitfalls to Avoid

• Overtraining specific muscle groups without adequate recovery time (minimum 48 hours between training the same muscle group) 1
• Neglecting proper form in favor of heavier weights, which increases injury risk and reduces effectiveness 1
• Focusing exclusively on "show muscles" while neglecting functional movement patterns that develop overall strength and skill 1
• Progressing too quickly with resistance, which can lead to poor technique and potential injury 1