Split routines
- Thread starter tricia
- Start date
ldy_solana
Cathlete
i found this on a website but i don't remember where i just saved this part.
SPLIT ROUTINES
The 411: This approach typically focuses on 1-2 major muscle groups per workout. The possible splits are almost endless, including upper body vs. lower body, push muscles vs. pull muscles, and so forth. You can also divide your body into three or more distinct training groups.
Advantage: Because you're training only 1-2 major bodyparts a session, you can really target and exhaust those muscles with multiple sets and exercises, promoting greater gains in strength and size. What's more, split systems offer tremendous training flexibility. "I don't have a set schedule for bodyparts," says 1998 Fitness Olympia winner Monica Brant. "I typically hit each muscle group once every seven days, but where bodyparts fall in a given week is variable."
Split systems can also help address any imbalances that might develop in your physique. For example, IFBB fitness pro Laurie Vaniman finds that her calves get worked big-time when she practices her routines, so she often de-emphasizes that bodypart in her weight training.
Disadvantage: Although you'll enjoy more flexibility, you'll usually end up spending more time in the gym by week's end. There's also a tendency to start shying away from compound or full-body movements in favor of isolation-type exercises. Avoid it.
kassia
When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey
SPLIT ROUTINES
The 411: This approach typically focuses on 1-2 major muscle groups per workout. The possible splits are almost endless, including upper body vs. lower body, push muscles vs. pull muscles, and so forth. You can also divide your body into three or more distinct training groups.
Advantage: Because you're training only 1-2 major bodyparts a session, you can really target and exhaust those muscles with multiple sets and exercises, promoting greater gains in strength and size. What's more, split systems offer tremendous training flexibility. "I don't have a set schedule for bodyparts," says 1998 Fitness Olympia winner Monica Brant. "I typically hit each muscle group once every seven days, but where bodyparts fall in a given week is variable."
Split systems can also help address any imbalances that might develop in your physique. For example, IFBB fitness pro Laurie Vaniman finds that her calves get worked big-time when she practices her routines, so she often de-emphasizes that bodypart in her weight training.
Disadvantage: Although you'll enjoy more flexibility, you'll usually end up spending more time in the gym by week's end. There's also a tendency to start shying away from compound or full-body movements in favor of isolation-type exercises. Avoid it.
kassia
When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey
kathryn
Cathlete
Some examples of splits:
PUB/PLB is a "two-day split"
GS and PS are "three-day split' routines
CTX is a 5 (?) day split routine
Usually, as one progresses with weight training, it makes sense to progress from total body workouts (2-3 days a week) to a two-day split (each one 2x/week) and then other splits.
PUB/PLB is a "two-day split"
GS and PS are "three-day split' routines
CTX is a 5 (?) day split routine
Usually, as one progresses with weight training, it makes sense to progress from total body workouts (2-3 days a week) to a two-day split (each one 2x/week) and then other splits.