Coming up with comprehensive split training program requires a good sense of knowledge, logic and experience. Many fitness enthusiasts often get to abandon their split training programs not because of boredom, but because they often lack the follow through support they need to pursue the training program.
The Ultimate Muscle Building Split Reference Guide
Training splits can be a mystery. With so many available options and possibilities, it’s easy to be confused about which splits are effective, and which are poorly structured. If you’ve ever wondered just why and how training splits are designed, and just what some of the best training split options are, you’ve come to the right place. So grab a protein shake, sit down and start reading.
Before we dig in, I want to explain a few simple rules. These rules will help you to understand the reasoning behind many popular workouts on Muscle & Strength. Keep in mind that rules are meant to be bent, and in some cases broken. Some individuals recover more quickly than others, or have learned from experience that they can break a few of the rules and make great progress. For this reason, some of the splits you see used by experienced natural bodybuilders might break the rules.
In general, it’s best to stay within the boundaries of the routines presented in this reference guide. Many trainees mistakingly believe that adding volume or additional workouts is the secret key to rapid growth. This is far from true. Muscle building isn’t simply add more sets, make greater gains. There are more factors involved with progress than the number of sets you perform.
Trust in the process. Believe in the conventional wisdom used by the muscle building community. The workout splits in this reference guide are effective choices. Use them, learn your body in the process, evolve your training, and smash your goals!Read full article
There are times when you realize you are in a quandary when given the option to make a choice between different programs that deal with targeted results for your fitness goals.
Like for example when you are going to make a choice on which routine to take and deep inside you hear a whisper egging you to choose right away. In the next article, strength conditioning coach and author Marc Perry, CSCS, CPT, lays down the pros and cons so that you can decide better for yourself.
Full Body Workout Vs. Split Routine: Which Is Better?
I’ve spent more time than I would care to admit pondering this question and I’ve spent years of my life experimenting with various full body workouts and split routines.
I understand how confusing and frustrating this question can be. For example, tons of smart trainers I know who have great physiques focus their strength training workouts on split routines. But yet they train every one of their clients with full body workouts!
Why the contradiction?
Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days. For example, if you are working out 3 days in a week, you can complete chest and back exercises on one day, legs on another day, and shoulders and arms on the third day, which is a type of body part split.
The following will teach you about the pros and cons of full body workouts and split routines so you can decide which type of routine is right for you.
Full Body Workout: Pros & Cons
Full Body Workout
Balanced Body – You will be able to build a well balanced body by hitting all muscle groups in one workout, which is more natural and more closely mimics real life. Many physiologists think of the body as one muscle because all muscles are connected to each other, so splitting up the body each workout may not make functional sense.
Miss A Workout, No Biggie – If you normally workout 2x per week and you happen to miss a workout, you have already worked out all your muscle groups with just one workout. Not a big deal.
Maximize Calorie Burn & Fat Loss – When someone has 30lb to lose, I like to keep them on their feet with their legs moving, so full body workouts can work very well. Most smart trainers out there train their overweight clients with full body workouts 2-3x per week. Regarding muscle building, a full body workout can debatably create a more powerful hormonal response to help build muscle, but it’s harder to fully stimulate a muscle with sufficient volume to spur growth. Read full article
Need to know more? We got you covered. It’s best that you fully understand the mechanics of split training. You also may want to have a more in-depth view of how it goes and what benefits you can get from it.
In the next article, let James Wright of fitbodybuzz.com, share the grainier details of split training, including several video clips of split training workouts to help guide you through training.
What is Split Training and Its Benefits
Generally, split training 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.” Read on and watch the videos
Make sure that you try and make the most out of split training programs. It will help you maximize your fitness goals and give you the flexibility to combine your workouts and efficiently get to what you want.
You might want to enhance your efforts in tour split training programs with the help of nutritional supplements to help you get the nourishment you need and energize your body with Cytomax from CytoSport.
Cytomax is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.