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Whether you're a strength athlete working to gain an edge in
the gym or someone trying to improve their appearance and health with a bit of
weight training, there's likely to be a split training program that's right for
you.
Split training is an effective way to program strength and
muscle training, especially when lifting weights.
This article tells you everything you need to know about the
most common splits out there, so you can decide which type to try based on your
goals and experiences.
Guaita Studio / Stocksy United
What is separate training?
When designing or following a balanced exercise program, it
is common to separate your training.
For example, one way to break up your workout routine is to
exercise some days and rest others. The whole-body split is an example of this
approach.
You can also break up your training and focus on different
body parts or movements on additional days. Examples include the upper/lower
splits and the push/pull/leg splits. @smarttechpros
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summary
Split training breaks up your weekly training sessions or
workout volume into separate days to focus on individual elements.
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Benefits of split training
Splitting your training gives your body plenty of time to
recover between workouts. It also gives you the freedom to control the pace of
your activity.
You can also use the method to better focus on specific
muscles or movement patterns when you're feeling fresh and energized at the
start of your workout.
Research shows that exercise order affects performance
across multiple groups. In other words, you may not be able to train a second
move as hard as the first. For example, if you sit down before you bench press,
you may not get the most out of the bench press (1).
Therefore, if maximum total-body strength is your goal, it
may make sense to prioritize the different exercises on separate days. Instead
of doing a bench press after squatting on the same day, you can bench press
first on one day and squat first on a different day.
Finally, it can be beneficial, both mentally and in terms of
energy and recovery, to break up the sessions to focus on one body part at a
time.
Otherwise, you may feel like your workouts are burning you
out or taking up too much time per session. This can be especially true if you
focus on bodybuilding or do many different exercises for each muscle.
Read on for the best ways to break up your training
schedule.
summary
Splitting up your training can help you train more days per
week while maximizing recovery and strength across multiple workouts. It also
allows for a greater variety of exercises for each part of the body.
Split Option 1: Full-body split
What is this?
This is the most straightforward division. You divide your
time between going to the gym to train your whole body or resting.
Since you're working all of your muscles in each session,
you'll also need time to recover your body between each workout fully. This
makes this program two or three days a week.
For whom?
This is generally the best place for beginners to start, but
that doesn't mean it isn't a solid approach.
Bombarding your entire body several times a week with
compound movements that work multiple muscles at once can be stressful and
motivating.
A recent study found that as long as the weekly workload was
the same, two full-body workouts per week generated the same strength gains and
muscle hypertrophy as a four-day split routine (2).
In other words, you're not kidding with this option.
This is also an excellent split for anyone who doesn't have
a lot of time each week to train but still wants a good workout boost, such as
athletes who also do sport-specific training sessions, which take up a lot of
time and energy resources...
Advantages:
This program is excellent for getting you into the habit of
exercising a few days a week and building consistency. You can choose some
compound exercises and focus on improving them, which should be the core of any
training program.
Plus, since you're training hard every time you hit the gym,
you won't suffer significant muscle imbalances if you skip or postpone a day
here or there.
This is an excellent program for someone who wants to work
out with weights two to three times a week. @techgeeksblogger