Split weight training routines offer a number of advantages over traditional full body routines where you would work every muscle group during each weight training workout.
What is a split training routine?
A split routine basically breaks up workout so that each day you are training a different group of muscles.
For example, instead of training all of the same muscle groups three days of the week, you would split your program into two or three different days where you target specific muscle groups on each day.
Using a split training routine over a full body training routine offers a number of benefits.
Those benefits are:
- Less time spent in the gym each workout.
- Less risk of over-training.
- More intense workouts.
- Easier to focus, since you are only training a few muscle groups at a time.
The main disadvantage of a split training routine is that if you miss a workout, it throws your entire workout schedule off-not a huge deal by any means.
Now we will get into more details about how you can build your own split training routine.
What are the Different Kinds of Split Training Routines?
Although there are a number of different kinds of split training routines, the two that are most widely accepted in the bodybuilding world are as follows:
Push / pull split – In this type of split, you separate your routine into days where you perform only pushing exercises, and only pulling exercises.
So for example, you might train your chest, shoulders, and quadriceps on one day, and your back and hamstrings on a different day.
Upper body / lower body split – In this type of split, you would train all of your upper body muscles on one day, and your legs (and usually mid-section) on another day.
Designing your own split training routine is relatively easy.
Regardless of the split routine that you choose there are a few important elements that you should keep in mind.
It’s important that you train the largest muscle groups at the beginning of your workout, since they depend on your smaller muscles for stability.
Also consider working your weaker muscles at the beginner of your training session.
For most people, this usually mean training the legs and back before the chest.
Here are some sample split training routines. Use these as a guide to design your own routine.
Remember that the key is experimenting with different routines until you find the ones that your body responds to most favorably.
Here is an example schedule..