The Benefits of Split Training

It's like asking which came first, the chicken or the egg: some gym rats will swear by split training while for other isolation training is the way to go. Isolation training is just what it says: you are basically performing single-joint exercises. For example on Mondays you would do biceps...Tuesdays is for Chest....Wednesday is for Back. As opposed to the split philosophy which pairs muscle groups on specific days: back and triceps, biceps and pecs, shoulders and legs.

Which method is better is debatable. Although some studies have demonstrated that isolation training in the long term can be harmful. http://fitnesshealthtoday.com/scientific-facts-about-body-part-isolation-training/ Split training is definitely worth your time and effort. Give it a try for 6 weeks and then decide.

About Split Training

Just as the term implies split training basically breaks up your workout so that each day you are training a different group of muscles. For example, instead trying to do a complete workout three days a week that would hit all the major muscle groups; you would "split" your program into two or three different days where you target specific muscle groups on each day. Sound good? Now pay attention cuz there may be a test later!

The two split training methods that are most widely accepted are:

Push / pull method - Not talking about birth control here, rather in this type of split, you separate your routine into days where you perform only pushing exercises, and only pulling exercises. So for example, you might train your chest, shoulders, and quadriceps on one day, and your back and hamstrings on a different day.

Upper body / lower body split - In this type of split, you would train all of your upper body muscles on one day, and your legs on another day.

Get the most out of your Split Training

To reap the biggest benefits out of split training, you want to train the largest muscle groups at the beginning of your workout and also consider working your weaker muscles at the beginner of your training session as well. For most people, this usually mean training the legs and back before the chest.

I have learned also learned that workout flexibility is key to benefiting from split training. The one downside to splitting is that if you miss a day it potentially throws your whole workout schedule out of a whack. There are a lot of times when prior commitments don't mesh with a typical every-other-day-day workout schedule. So I need to course-correct and many times do a 3 (day)-on, 3 (day)-off routine to compensate.

Consistency is the key. Your body is always the best barometer for telling you whether you are doing to much or not enough.

A typical Split Routine:

Day #1

Back, Traps, Biceps

Day #2

Legs, Abdominals

Day #3

Chest, Shoulders, Triceps

Ideally you want at least one day of rest between workouts. But as I mentioned earlier, sometimes that just isn't feasible. Some great split training routines can be found here and here. But there are countless others to be found on the 'net.

Over time you'll find what works best for you and you'll be able to modify your split training routines so your muscles never get stale!