Are Split Workout Routines For You

Split Workouts… Moving Past The Bodybuilder’s Split And Learn New Ways To Create Your Workout By: Taylor Ryan; NASM certified personal trainer and Figure Competitor http://www.fitness-analyzer.com AND http://www.totaltonedwomensclub.com/blog

The Typical Idea Of Split Routines
Ask A Bodybuilder their workout program and get this in response:
Monday: Chest and Back
Tuesday Biceps and Quads
Wednesday: Core and Triceps
Etc…
The Idea of dividing up all major muscles and giving them ONE day each… SO…
ARE YOU A BODYBUILDER OR JUST LOOKING TO GET INTO THE BEST SHAPE OF YOUR LIFE?

What’s The Best Workout For Almost Everyone?
Total Body Workouts
Workouts designed to work your entire body and major muscle groups
Workouts designed for 3 days per week… less than an hour in the gym
Intense and challenging
They have several benefits for your workout and your results…

Why Total Body Workouts?
Burn maximum calories: lose fat
all over your body
Build great muscle
Build strength and endurance
East to follow
Easy to custom design for your fitness goals (someone wanting to lose fat would have a different workout design than someone wanting to build muscle).

Why Would You Consider A Split Routine?
Determined to workout back to back days
Muscles need rest to recover and build
Never work the same muscles back to back day… you risk overtraining and not giving muscles R & R to build
Preparing for a contest or event: Workouts are in overdrive to get results by a deadline
Perk of the split workout… never doing the same workouts in a row. Not boring and easy to change up.

Split Routines Go Beyond Bodybuilding Workouts
I am not an advocate of bodybuilder’s version of the split routine. Why work each muscle group only once when you can do them twice a week to see results?
You are not a bodybuilder so we are going a step further into splitting up workouts.
There are 3 main ways to split up routines:
Upper vs. Lower
Push vs. Pull
High vs. Low intensity

Upper/Lower Body Split
Divide workouts between lower body and upper body
Typically 4 days working out with an off day in the middle and weekends
Lifting days: Mon, Tue, Thu, Fri… Off: Wed, Sat, Sun
One day it would be:
Chest
Arms/shoulders
Back
The next day would be:
Legs
Core
Butt

Push/Pull Workouts
Your body is divided in a front and back…
Workouts are split with one day doing all pushing exercises followed by a day of all pulling exercises
Pushing moves generally work the front body and pulling targets the back side.
Cont’d…

Push/Pull Workouts Cont’d
Same as upper/lower workout days and rest
Example of pushing moves:
Push ups
Leg curls
Shoulder press
Examples of pulling moves:
Pull ups
Rows
Straight-legged dead lift

High/Low Intensity
Change up the intensity/difficulty from workout to workout
Or… do one workout with a heavy weight, low rep emphasis and the next with a low weight, high rep emphasis
The downfall… you are working the same muscles on back to back days.
If day 2 is going to be low intensity make sure it stays that way
Cont’d…

High/Low Intensity Cont’d
Here is a sample workout plan for this form of splitting things up…
Monday: Lifting weights at 85-95% of your 1 rep max for 6-10 reps with a 1-3 minute rest between sets
Tuesday: Lifting weights around 60-70% of your 1 rep max for 12-15 reps with only 30-60 sec rest

To Recap
Stay away from the bodybuilding method of split workouts
The best workout for most people is the total body workout done 3 days per week with a rest day between each
For people set to workout more often then 3 days splits may be best to keep muscles from overtraining.
Cont’d

Recap Cont’d
The three best ways to split up your routine:
Upper and lower body split
Push and pull split… a.k.a. front/back split
High and low intensity workouts… changing the variables and making sure not to over train.

Where To Get More Great Weight Training Info
You can find more tips and information from Taylor Ryan at:
http://www.fitness-analyzer.com
And
http://www.totaltonedwomensclub.com/blog

Are Split Workout Routines For You

by Taylor Ryan on Aug 20, 2008

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