Forget about the 6 - day a week body part
split muscle building routines that emphasize a different body part every day of the week.
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.
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.
In addition to recruiting more
muscle fibers, multi-joint moves help increase the production of anabolic hormones, so if you want to
build some serious mass, forget about the
splits that have you training legs one day a week and add more of these into your regular
routine.
If a client is looking to
build major
muscle, and they can commit 1 - 2 hours per session, 3 - 5 days per week,
split routines witha focus on heavy weights and low reps can be effective.
On the surface it would seem that a total - body
routine is superior to a one -
muscle - per - week bro -
split for
building muscle.
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.
3 Day
Split Muscle Building Workout A standard 3 day workout
routine that focuses on compound exercises, calisthenics and
split routine.
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).
A full body workout will help a woman to
build muscle, gain strength and burn fat better than any type of
split routine.