You've probably heard the term «split training» or «
body building splits» while spending time at the gym or reading articles online.
Not exact matches
Of course, not all people are that clueless, however, your average recreational lifter still thinks that the optimal methods to
build muscle and lose fat are by doing the standard bodybuilding
body part
split routines, increasing time under tension and using food supplements.
Keeping this in mind and in order to prevent your
body from adapting to your program and reaching a training plateau, which significantly slows down the muscle
building process, you should try full
body training for 3 months, and then follow a
split routine for another 3 months.
If it's once or twice a week, go with a full
body routine because you need to maximise your workouts in the limited time you will be there.If you go 3 or more times a week,
split your workouts because it will give your
body time to recover while allowing you to train other
body parts.If you
split your routines and don't workout enough, you might only be working part of your
body once a week and that's not enough to see gains.Full
body workouts are great for
building functional strength, mimicking real life movements and having a cardio workout at the same time.
Remember, only advanced lifters benefit from standard
body part
split routines — after they spend a lot of time
building a solid muscle foundation, they progress to perfecting their physique with the help of targeted development.
It's really simple: the regular
body part
split training program doesn't make the best use of your real muscle -
building potential.
If you're looking for more aesthetics /
body building etc a
split routine is the way to go as you can divide up
body parts and give them enough rest time in between training sessions.
On the surface it would seem that a total -
body routine is superior to a one - muscle - per - week bro -
split for
building muscle.
A balanced macronutrient
split helps the
body perform, burn fat and
build muscle contributing to a lean, toned physique.
Bodybuilders want to continue to
build their muscle mass on a sustainable basis, the
body learns to adapt fast so to keep growing you need to use a variable
split routine to get the full benefit.
Forget about the 6 - day a week
body part
split muscle
building routines that emphasize a different
body part every day of the week.
Put differently: Push / pull / legs routines such as this one allow you to utilize the big compound exercises during each workout session (good for overall strength); but it also gives you the ability to «specialize» to a certain extent due to the nature of the
split (good for muscle
building — you can dedicate full sessions to upper
body pushing muscles, upper
body pulling muscles as well as legs).
[1] Here's why a
body part
split is ineffective for
building muscle & burning fat:
Hitting legs twice a week also means you're performing big lifts more often, which will boost testosterone,
build more muscle and burn more fat than a traditional
body part
split.
A
body part
split will not be very effective unless you have already
built a solid foundation of muscle over a number of years.
I've only been working out for about a month now with a 3 - day full
body split and I've put on more weight than most articles say is possible for muscle
building.
A full
body workout will help a woman to
build muscle, gain strength and burn fat better than any type of
split routine.
CEELM: What type of preparation was needed to
build your case in front of the two
bodies and how did you
split that work with the firm?