Split bodybuilding routines and workouts
Stop for a minute and think about your current bodybuilding training strategy. In order to achieve maximum results, you should be following a progressive and logical schedule. If you are new to working out you are probably performing a full-body workout. Full-body workouts are excellent for beginners because they are easy to follow and implement. However, their biggest disadvantage is that they only allow you enough time to perform one or two exercises for each muscle group. If you try doing more, you’ll never be able to train the last couple of muscles with any degree of intensity. Of course the way around this is to start doing split routines.
What exactly are split routines? They are a method of training your body to create more intensity. Instead of hitting all the muscle groups in one bodybuilding session, you divide the body into sections, training a couple of muscles each day. While there are plenty of different ways to combine muscle groups, split training has some general guidelines to consider:
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Primarily do compound exercises before single-joint ones. |
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Try to divide the body so you are doing approximately the same amount of muscle mass each day. |
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Try to limit your workouts to no more than 60 minutes duration. |
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Modify the exercises in your routine every 4 to 6 weeks. |
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Change the muscle groupings every 8 to 10 weeks. |
The great thing about splitting your bodybuilding program is that each muscle group can be worked with greater intensity. Unlike full body workouts where you’ll need to pace yourself to hit all the muscles, split routines allow you to put maximum effort into training only a couple of muscles. You don’t need to hold back or pace yourself. In addition, you can take more rest days to achieve greater recovery (as in the case of a two-day split workout performed four days a week). The choices are almost endless when it comes to splitting up your workouts. Although no ideal split routine exists, the right split routine for you can be chosen based on factors like your time availability, genetics, exercise experience, and goals. Therefore, how you split your routines depends on preference as much as it does science.
One factor that should never be overlooked is recovery. Rest is an essential component of bodybuilding at any level. Whatever training split you decide on, make sure it allows for rest days in between.
The main benefits of split training versus a full body program include:
• Reduced time in the gym
• Less chance of overtraining
• Higher intensity levels
• Sharper concentration
• More energy
• Increased strength
Here are some examples of potential bodybuilding split routines:
Routine 1
Day 1: Legs and arms
Day 2: Chest, Back, and shoulders
Day 3: Rest
Day 4: Repeat Day 1
Day 5: Repeat Day 2
Day 6: Rest
Day 7: Rest
Routine 2
Day 1: Chest, Back, Biceps
Day 2: Legs, Shoulders, Triceps
Day 3: Rest
Day 4: Repeat Day 1
Day 5: Repeat Day 2
Day 6: Rest
Day 7: Rest
Routine 3
Day 1: Legs
Day 2: Rest
Day 3: Chest and Back
Day 4: Rest
Day 5: Shoulders and Arms
Day 6: Rest
Day 7: Rest
Routine 4
Day 1: Legs
Day 2: Rest
Day 3: Chest and Triceps
Day 4: Rest
Day 5: Back and Biceps
Day 6: Rest
Day 7: Shoulders
Day 8: Rest
