A split routine refers to splitting up your training and working out muscle groups on different days. Split routines have often been part of the training program for bodybuilders and not so much weightlifters or fitness strength trainers. We will discuss how it can be beneficial for anyone, however.
Split Routine Helps Pack More Training
Split routine training can help you by packing more training into your weekly strength program. For the common fitness trainer, the only split needed is to divide your exercises into upper body and lower body routines. Core training, such as the lower back and abs, can be added to either of the sessions.
Split Routine Benefits:
- Split routines help with time management. If a split workout only takes 30 minutes, you can work out six days, fit it into your work day, and still have time with your family and friends.
- Splitting up your workouts can help if you are training for a specific sport. For example, if you are a runner and have a hard workout, doing an upper-body routine that day will give your legs a break.
- Full body workouts can leave you sore and tired. This may limit the amount of weight lifting days you are able to train. Split routines vary the workload so you are able to do more without being sore.
- If you are serious about training, split routines allow you to focus on the fundamentals and details, such as the different heads and subdivisions of a group of muscles. This leads to greater definition of the muscles and a uniformed balance of your muscles.
Example of a Lower body/ upper body split routine:
- Day 1: Butt- gluteus minimus and maximus; legs- hamstrings, quadriceps, and calves; abs- rectus abdominis, transverse abdominis, and obliques
- Day 2: Chest- lower and upper pecs; arms- triceps and biceps; back- lower, middle, and upper back; shoulders- mid, rear, and front deltoids
- Day 3: Day 1 Repeat
- Day 4: Day 2 Repeat
Best Approach To Split Routine Training
The best approach for a split routine is to spend a similar quantity of time working out as you would a total body workout. Use a variety of exercises for the same group of muscles. You want to work the muscle groups at length and focus on a slightly different part of the muscle in order to be detailed and specific. For example, you could do tricep extensions, lateral raises for shoulders, barbell curls for biceps, and chest press for chest, and then go through each subsequent muscle group again but choose an exercise that is different from what you did before.
Split Routines allow flexibility in your training program. Try it for a different weight lifting routine.
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