HLM Split For Gains
While I wouldn’t want to classify a certain style of training as better than another, as of now the evidence proves that training with a higher frequency can lead to marginally better progress as a natural.
This is why full body splits and upper/lowers are getting a lot of attention these days.
And that’s great.
But what if you want to reap the benefits of high frequency while still adding variety to your routine?
After all, not everyone wants to bench heavy 3x a week.
Or maybe your injuries don’t permit you to squat heavy 3x a week.
Whatever be the case, the HLM split can solve your problems, while still being able to train every body part multiple times a week.
What is HLM?
HLM stands for the Heavy-Low-Moderate split.
Some people also refer to it as the Heavy-Light-Medium Split.
The simplest variation would be to train full body 3x a week with a heavy day, light day and a moderate intensity day in the mentioned order.
Not only will this be easier on your joints, but you can also switch up the variations on each of the days to get more variety in your routine, something which full body routines usually fail to do.
How does the intensity differ in an HLM split?
In this split, on each of the days, you will be training with a different percentage of your 1RM if you use the same exercise.
Simply put, you will be training with varying rep ranges through the week.
For example, on the heavy days, you can train in the 4-6 rep range.
The moderate days can be in the 6-10 rep range and the light days in the 10-15 rep range.
Firstly, this is great for fatigue management as you will often burn out if you are training heavy consistently.
Secondly, you get to train in all the rep ranges following such a routine.
Now while the most recent research concludes that the rep range doesn’t by itself cause a significant difference in hypertrophy, any coach would tell you that it's beneficial to train in varying rep ranges based off empirical evidence.
Whether you believe the rep range causes a difference in hypertrophy or not, there is no downside in following such a split, unless you’re training competitively for powerlifting that is.
Thirdly, and most importantly, this split provides you with a form of periodization by default.
This means that you can use this to make progress even if you aren’t a novice, the reason being closely linked to the first point.
How can you set up your own HLM split?
The easiest way to set up an HLM split is by using a full body format. It can look as follows:
Legs Movement
Chest Movement
Back Movement
Shoulder Movement
Arm Movement
Any accessory work (if needed)
For each part, you will train 3 - 5 sets based on your preferences. You have to remember that volume is lower with a higher frequency.
Hence, it’s better off using 3 sets and focusing on progressing on those.
Later, if you feel the need, you can make changes.
Basically, if you were to perform 9 sets of chest on one day, the quality of the sets would drop towards the end.
By splitting this volume as three sessions of 3 sets through the week, you improve the quality of work done, leading to better gains.
Exercise selection for an HLM split?
While there is no hard and fast rule for this, it just makes sense to use more of a compound movement on the heavier day and the isolation type of work on the others.
Again, this isn’t a rule. If you prefer squatting for sets of 15 reps, feel free to perform those as your light day movement.
On the other hand, I wouldn’t recommend doing leg extensions on your heavy days for a set of 4-6 reps.
But again, if that’s what works for you, go ahead with it.
There is no ‘one size fits all’ approach in fitness, so feel free to make changes based on how you feel.
Generally, here’s how I would select the movements for the different days.
Heavy Days - Dumbbell or Barbell Movements. Eg. Squats, Bench press, Deadlift, etc.
Moderate Days - Machine Variations or Dumbbell Variations (usually is still sort of compound). Eg. Leg press, Hack Squats, Lunges, Hammer Chest Press, Dumbbell Rows, etc.
Light Days - Machine Variations or Dumbbell Variations ( usually single joint/ isolation work). Eg. Leg extensions, Hamstring curls, Chest Flies, Lat Pulldown, Lateral Raises, etc.
Again, this isn’t set in stone, so feel free to perform the movements you feel work for you.
Also, you can simply perform the same movement on all three days if that is what you prefer.
This means you can bench or squat 3x a week in the different rep ranges.
This still manages fatigue but doesn't provide you with variety in your exercise selection.
My sample routine.
Earlier this year, I used the HLM split for my training.
Here’s how the training looked.
This is just to give you an idea of what such a split could look like.
Please do not simply copy this.
Instead, customize the routine as per your preferences.
Also, if you are working or going to school/university during the week, I would recommend starting the routine on the weekend.
This way, you can perform your heavy session on a day when you are rested and only have to perform the lower intensity sessions during the week.
After all, no one likes to squat heavy after a tiring day at work!
This is just a sample.
Just make sure you follow the heavy-light- moderate order with at least a day of rest between sessions.
Don’t change it to heavy-moderate-light as you are better off spacing your heavy and moderate intensity workouts.
Click the routine to view a larger version.
Well, that's about it for the HLM split.
Do give it a try if you train recreationally and if you’re on the fence about conventional full body training.
If there’s one point I’d like to emphasize, it is that you shouldn’t take the light and moderate intensity days lightly.
They will give you just as much of an effective workout as the heavy days if you’re focusing on progressing every session.
Let’s make some gains!