Generally, a split training program means that we work each of the muscle groups on separate days and not all of them on one session. In addition, we should work maximum 3 body parts per training and we let minimum 3 days for the worked muscle groups to recover.
Benefits of Splits
- This workout technique is pretty common these days and recommended by the bodybuilding experts. There are 2-3-4-5 day plans. These plans are made for a week. You can find some example programs below.
- The main advantage is that we can have a shorter workout which has various benefits. We can do more intensive, focused and efficient workouts.
- We can also utilize more types of exercises for a particular muscle since we have more energy and time.
- While a full body workout can take up hours, we can complete a split one in 40-50 minutes which reduces the possibility of overtraining.
- In addition, shorter time has a positive impact on motivation as well, since most of the people are less motivated if they know they will have to work out for long hours.
- Another benefit is that muscles have more recovery time. If we do full body workouts 3 times a week, that means they have maximum 2 days to recover. If your training splits than they will have 3 days or more. This improves muscle growth and with proper nutrition we can achieve better results.
Split Training vs Full Body
I found a great video which can help a lot to understand which suits you the best. Anyway, the guy in this video also suggests splitting the workouts if your aim is gaining muscle. Personally, I change split workouts with full body ones since my aim is not building muscle mass, but strength and burning fat.
About Split Training Workout Routines
Fitness experts recommend starting with bigger muscle groups such as legs, chest and back and continue with smaller ones like abs, biceps, triceps, shoulders, etc. Others say the best way is separating the upper body and lower body.
In my opinion, the best is if you test yourself. What works for one, maybe it will not work for you.
I found 2 useful document online about this topic and I merged them into one. You can find a lot of valuable information.
In the video below you can find out which is the best body part split for you.
I’m sure now you understand the whys and hows, but this post would be complete without a few sample routines. Here are my favorite ones.
2 Day Split Workout
If you are lack of time, you can do this routine twice a week. Seems to be not much but the exercises added to this program will work each muscles groups completely.
3 Day Split
A 3 day routine is still OK for busy people, but since we have more time to workout, then we have the chance to train one particular muscle group more throughout. Check out the details of the routine here.
4 Day Split Workout
If you are really serious about bodybuilding you have to spend more days in the gym and this routine is a good example. You just train 2 muscle groups at each training.
What is the best training split for size?
If you want to you should increase the amount of weight you workout with and with that you should have lower reps (3-6). Also, your muscles grow when you rest. Hence, you should have more rest days between your workouts. This way, I think the best is the 3 day split, since it provides enough rest, but also gives time to train each muscles completely. Anyway, here are some great tips from Arnold Schwarzenegger.
I hope you know understand what split training is. Once, you get familiar with regular working out, change from full body training to this technique.
Which works you better and why? If you follow a split routine what sorts of body parts you train on a day? What is your training frequency
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