Split Workouts…  Moving Past The Bodybuilder’s Split And Learn New Ways To Create Your Workout By: Taylor Ryan; NASM certi...
The Typical Idea Of Split Routines <ul><li>Ask A Bodybuilder their workout program and get this in response:  </li></ul><u...
What’s The Best Workout For Almost Everyone?  <ul><li>Total Body Workouts </li></ul><ul><ul><li>Workouts designed to work ...
Why Total Body Workouts?  <ul><li>Burn maximum calories: lose fat  </li></ul><ul><li>all over your body </li></ul><ul><li>...
Why Would You Consider A Split Routine?  <ul><li>Determined to workout back to back days </li></ul><ul><ul><li>Muscles nee...
Split Routines Go Beyond Bodybuilding Workouts <ul><li>I am not an advocate of bodybuilder’s version of the split routine....
Upper/Lower Body Split <ul><li>Divide workouts between lower body and upper body </li></ul><ul><li>Typically 4 days workin...
Push/Pull Workouts <ul><li>Your body is divided in a front and back…  </li></ul><ul><li>Workouts are split with one day do...
Push/Pull Workouts Cont’d <ul><li>Same as upper/lower workout days and rest </li></ul><ul><li>Example of pushing moves: </...
High/Low Intensity <ul><li>Change up the intensity/difficulty from workout to workout </li></ul><ul><li>Or… do one workout...
High/Low Intensity Cont’d <ul><li>Here is a sample workout plan for this form of splitting things up…  </li></ul><ul><li>M...
To Recap <ul><li>Stay away from the bodybuilding method of split workouts </li></ul><ul><li>The best workout for most peop...
Recap Cont’d <ul><li>The three best ways to split up your routine:  </li></ul><ul><ul><ul><li>Upper and lower body split <...
Where To Get More Great Weight Training Info <ul><li>You can find more tips and information from Taylor Ryan at: </li></ul...
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Are Split Workout Routines For You

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The idea of the bodybuilder's split routine has been thrown out the window. Learn tips to allow you to have the best workout possible.

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  • This is good info... But I've been using this site to learn how to gain weight and build muscle: http://www.WeightGainNetwork.com
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Are Split Workout Routines For You

  1. 1. 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
  2. 2. The Typical Idea Of Split Routines <ul><li>Ask A Bodybuilder their workout program and get this in response: </li></ul><ul><ul><li>Monday: Chest and Back </li></ul></ul><ul><ul><li>Tuesday Biceps and Quads </li></ul></ul><ul><ul><li>Wednesday: Core and Triceps </li></ul></ul><ul><ul><li>Etc… </li></ul></ul><ul><ul><li>The Idea of dividing up all major muscles and giving them ONE day each… SO… </li></ul></ul><ul><ul><li>ARE YOU A BODYBUILDER OR JUST LOOKING TO GET INTO THE BEST SHAPE OF YOUR LIFE? </li></ul></ul>
  3. 3. What’s The Best Workout For Almost Everyone? <ul><li>Total Body Workouts </li></ul><ul><ul><li>Workouts designed to work your entire body and major muscle groups </li></ul></ul><ul><ul><li>Workouts designed for 3 days per week… less than an hour in the gym </li></ul></ul><ul><ul><li>Intense and challenging </li></ul></ul><ul><ul><li>They have several benefits for your workout and your results… </li></ul></ul>
  4. 4. Why Total Body Workouts? <ul><li>Burn maximum calories: lose fat </li></ul><ul><li>all over your body </li></ul><ul><li>Build great muscle </li></ul><ul><li>Build strength and endurance </li></ul><ul><li>East to follow </li></ul><ul><li>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). </li></ul>
  5. 5. Why Would You Consider A Split Routine? <ul><li>Determined to workout back to back days </li></ul><ul><ul><li>Muscles need rest to recover and build </li></ul></ul><ul><ul><li>Never work the same muscles back to back day… you risk overtraining and not giving muscles R & R to build </li></ul></ul><ul><li>Preparing for a contest or event: Workouts are in overdrive to get results by a deadline </li></ul><ul><li>Perk of the split workout… never doing the same workouts in a row. Not boring and easy to change up. </li></ul>
  6. 6. Split Routines Go Beyond Bodybuilding Workouts <ul><li>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? </li></ul><ul><li>You are not a bodybuilder so we are going a step further into splitting up workouts. </li></ul><ul><li>There are 3 main ways to split up routines: </li></ul><ul><ul><ul><li>Upper vs. Lower </li></ul></ul></ul><ul><ul><ul><li>Push vs. Pull </li></ul></ul></ul><ul><ul><ul><li>High vs. Low intensity </li></ul></ul></ul>
  7. 7. Upper/Lower Body Split <ul><li>Divide workouts between lower body and upper body </li></ul><ul><li>Typically 4 days working out with an off day in the middle and weekends </li></ul><ul><ul><li>Lifting days: Mon, Tue, Thu, Fri… Off: Wed, Sat, Sun </li></ul></ul><ul><li>One day it would be: </li></ul><ul><ul><ul><ul><li>Chest </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Arms/shoulders </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Back </li></ul></ul></ul></ul><ul><li>The next day would be: </li></ul><ul><ul><ul><ul><li>Legs </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Core </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Butt </li></ul></ul></ul></ul>
  8. 8. Push/Pull Workouts <ul><li>Your body is divided in a front and back… </li></ul><ul><li>Workouts are split with one day doing all pushing exercises followed by a day of all pulling exercises </li></ul><ul><li>Pushing moves generally work the front body and pulling targets the back side. </li></ul><ul><li>Cont’d… </li></ul>
  9. 9. Push/Pull Workouts Cont’d <ul><li>Same as upper/lower workout days and rest </li></ul><ul><li>Example of pushing moves: </li></ul><ul><ul><ul><ul><li>Push ups </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Leg curls </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Shoulder press </li></ul></ul></ul></ul><ul><li>Examples of pulling moves: </li></ul><ul><ul><ul><ul><li>Pull ups </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Rows </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Straight-legged dead lift </li></ul></ul></ul></ul>
  10. 10. High/Low Intensity <ul><li>Change up the intensity/difficulty from workout to workout </li></ul><ul><li>Or… do one workout with a heavy weight, low rep emphasis and the next with a low weight, high rep emphasis </li></ul><ul><li>The downfall… you are working the same muscles on back to back days. </li></ul><ul><li>If day 2 is going to be low intensity make sure it stays that way </li></ul><ul><li>Cont’d… </li></ul>
  11. 11. High/Low Intensity Cont’d <ul><li>Here is a sample workout plan for this form of splitting things up… </li></ul><ul><li>Monday: Lifting weights at 85-95% of your 1 rep max for 6-10 reps with a 1-3 minute rest between sets </li></ul><ul><li>Tuesday: Lifting weights around 60-70% of your 1 rep max for 12-15 reps with only 30-60 sec rest </li></ul>
  12. 12. To Recap <ul><li>Stay away from the bodybuilding method of split workouts </li></ul><ul><li>The best workout for most people is the total body workout done 3 days per week with a rest day between each </li></ul><ul><li>For people set to workout more often then 3 days splits may be best to keep muscles from overtraining. </li></ul><ul><li>Cont’d </li></ul>
  13. 13. Recap Cont’d <ul><li>The three best ways to split up your routine: </li></ul><ul><ul><ul><li>Upper and lower body split </li></ul></ul></ul><ul><ul><ul><li>Push and pull split… a.k.a. front/back split </li></ul></ul></ul><ul><ul><ul><li>High and low intensity workouts… changing the variables and making sure not to over train. </li></ul></ul></ul>
  14. 14. Where To Get More Great Weight Training Info <ul><li>You can find more tips and information from Taylor Ryan at: </li></ul><ul><li>http://www.fitness-analyzer.com </li></ul><ul><li>And </li></ul><ul><li>http://www.totaltonedwomensclub.com/blog </li></ul>

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