The split workout is a classic training scheme for bodybuilders and athletes who want to increase muscle mass. Beginners should start by preparing the whole body and only then move on to working out individual muscle groups.
The pluses of split fitness are a powerful workout and the ability to recover from it.
What does a split workout mean?
Bodybuilders work 2-3 muscle groups at a time and with high intensity. The training process is spread over a certain period of time, most often over a week.
Although professional athletes train according to this scheme, a qualified coach can adapt the program for an amateur.
Types of training in fitness split
The methodology can be different: the triple split is considered popular. The body is conventionally divided into three parts, and with each working on different days. Each muscle group is given a week to recover.
Other variants:
On the first day the whole body is trained, the rest of the time attention is paid to the weakly worked out muscles;
during one session the muscles that perform opposite actions (agonists/antagonists) are trained (example: dumbbell pulling with resting upon chest and bench press);
first the muscles of the rear surface of the body are engaged (pulling), the next day the muscles of the front surface of the body are engaged (presses).
Besides the growth of muscle mass, the split-system program can be aimed at losing weight and increasing strength. It is possible to add exercises to the classic training strategy and change the program at the discretion of the athlete and taking into account the opinion of the coach.
How to do a split workout?
Regardless of whether a split workout is done at home or in a fitness room, a few recommendations should be followed:
- The duration should be no more than 120 minutes – the shorter, the more effective the load.
- Do not do more than eight exercises in one session.
- be sure to warm up: 5-10 minutes of cardio, and then preparation of the joints.
Even if you are planning to train at home, it is better to consult a trainer, who will evaluate your physical preparation and choose the program.
Example of a triple split:
- First day – biceps, chest, legs. Bench press, push-ups, lifting weights on biceps, leg curls are suitable.
- Second: shoulders and triceps: deadlifts, sit-up dumbbell press, reverse bench presses.
- Third: abs and back: lower and upper block pulling, bar, twisting, pulling up, hyperextension.
