Split weight training
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Split weight training, also known as split routine, or split workout routine, is a type of exercise workout routine. It is a workout regimen where different muscle groups are targeted on separate days, rather than exercising the entire body in a single session. This type of training allows for focused work on each muscle group while providing appropriate recovery time between training on the same muscle.[1] This type of training is mostly used by bodybuilders and fitness trainers, while professional lifters typically avoid this approach.[2]
Workout Splits[edit]
Push/Pull/Legs[edit]
Firstly, the push muscles consisting of the chest, shoulder, and triceps. Example exercises are the barbell bench press, incline barbell press, barbell shoulder press, dip, and triceps push down. Separately, the exercises for pull muscles (back, biceps, abdominal, calves and legs) are pull ups, sit-ups, barbell curls and standing calf raises. The two workouts are performed on separate days.[citation needed]
Upper/Lower Body[edit]
Workout sessions are usually divided between the upper- and lower body, which often includes the abdominal muscles. Typical workouts for an upper body routine include the bench press, biceps curls, lateral raises, seated lateral pull-downs and barbell rows. Lower body routines often include the leg-press, squats, leg extensions and leg curls.[citation needed]
Arnold Split[edit]
The Arnold Split consists of 3 different workout routines: chest/back, shoulders/arms and core/legs. It is named after Arnold Schwarzenegger, who popularized the routine during his preparations for the second Mr Olympia.[3]
Double Split[edit]
Training a full workout in the morning and evening with at least 8 to 10 hours rest between.[3]
Bro Split[edit]
A bro split consists usually of 5-6 Workouts per week, one per muscle group. Within the framework of progressively overloading the body by augmenting total volume and intensity (for instance, the weight lifted) over time, Bro Splits may offer sufficient stimulation to foster muscle growth. Furthermore, with appropriate programming, sufficient recovery time between sessions can be ensured, thereby enabling continuous and effective training. For example, Athletes may structure their workouts as follows: • Chest Day • Back Day • Leg Day • Shoulder Day • Arm Day[citation needed]
Advantages[edit]
Advantages of split weight training include:[4]
- Less time spent per workout
- Less possibility of over-training
- More time to individually focus on certain muscle groups
Disadvantages[edit]
Split routines could lead to muscle imbalances. If a split routine is designed improperly, one may risk overdeveloping certain muscle groups at the expense of others. This could lead to aesthetic and strength imbalances of the muscles.[5]
Back in the 1950’s and 1960’s, full body workouts were the normal way to train, and bodybuilders such as John Grimek (1940-41 Mr. America) and Steve Reeves (Mr. America of 1947, Mr. World of 1948, and Mr. Universe of 1950), normally trained the whole body during their workouts.[6] Regarding the advantages of exercising the entire body in a single session, Reeves stated, "When you work your whole body in each workout, it forces you to think about symmetry. Your focus is always on the whole and not the parts".[7]
References[edit]
- ^ "The Ultimate Guide to Workout Splits For Growth". Bodybuilding.com. 2014-10-14. Retrieved 2023-10-25.
- ^ "Pros and Cons of Split System Training". Verywell Fit. Retrieved 2023-10-25.
- ^ a b Schwarzenegger, Arnold (1987). Encyclopedia of modern bodybuilding. Simon and Schuster. pp. 203–204. ISBN 0-671-63381-3. OCLC 15244528.
- ^ "The Split Training Guide - Why, How and When to Workout". Get Fit Body. 2014-05-29. Retrieved 2017-05-09.
- ^ https://www.garagegymreviews.com/full-body-workout-vs-split
- ^ https://www.oldschoollabs.com/full-body-workouts/#:~:text=Legends%20such%20as%20John%20Grimek,physiques%20with%20full%20body%20workouts.
- ^ https://thebarbell.com/steve-reeves-training/
External links[edit]
- "The Basics of a PPL Workout Routine)".
- "What is split training and its benefits)".
- "The basic of split training (http://www.bodybuilkding.com/fun/animalpak4.htm)".
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