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] It is the opposite of a full-body workout, where the entire body is targeted in a single session.[3]
Workout splits
[edit]Push/pull/legs
[edit]The Push/pull/legs split consists of three different workout routines: First, the push muscles consisting of the chest, anterior and lateral deltoids, and triceps. Then, the exercises for pull muscles (latissimus, trapezius, rhomboids, biceps, and rear deltoids) are worked on the second day. The final workout consists of training the muscles of the lower body. The three 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.[4]
Double split
[edit]Training a full workout in the morning and evening with at least 8 to 10 hours rest between.[4]
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 workout days into chest days, back days, leg days, shoulder days, and arm days.[citation needed]
Advantages
[edit]Advantages of split weight training include:[5]
- Less time spent per workout
- Less possibility of over-training
- More time to individually focus on certain muscle groups
Disadvantages
[edit]Split routines can lead to muscle imbalances. If a split routine is designed improperly, one may overdevelop certain muscle groups at the expense of others. This can lead to aesthetic and strength imbalances of the muscles.[6]
In the 1950s and 1960s, full-body workouts were the normal way to train, and bodybuilders such as John Grimek (1940-41 Mr. America), Steve Reeves (Mr. America of 1947, Mr. World of 1948, and Mr. Universe of 1950), George Eiferman (Mr. America of 1948, and Mr. Universe of 1962), Reg Park (Mr. Universe of 1951, 1958, and 1965), and Leroy Colbert (Mr. Eastern America of 1953), normally trained the whole body during their workouts.[7][8][9][10] 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".[11] Similar to Steve Reeves and George Eiferman, Vince Gironda favoured a full-body workout, as opposed to a split workout.[12]
References
[edit]- ^ "The Ultimate Guide to Workout Splits For Growth". Bodybuilding.com. October 14, 2014. Retrieved October 25, 2023.
- ^ "Pros and Cons of Split System Training". Verywell Fit. Retrieved October 25, 2023.
- ^ "Full Body Workout vs Split: Which One is Better? | Garage Gym Reviews".
- ^ 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. May 29, 2014. Retrieved May 9, 2017.
- ^ "Full Body Workout vs Split: Which One is Better? | Garage Gym Reviews".
- ^ https://gymtalk.com/george-eiferman-full-body-workout/
- ^ "Full Body Workouts". November 14, 2016.
- ^ https://www.hdfitnessbc.com/news/workoutsfromlegends
- ^ https://www.spcfitz.com/full-body-workouts-leroy-colbert/
- ^ "Steve Reeves and Shape Training: Complete Workout Guide". May 28, 2024.
- ^ "Full-Body Training: The Silver Era Method | the Bodybuilding Archive". July 12, 2022.
External links
[edit]- "The Basics of a PPL Workout Routine)". December 11, 2023.
- "What is split training and its benefits)".
- "The basic of split training (http://www.bodybuilkding.com/fun/animalpak4.htm)".
{{cite web}}: External link in|title= - "setting up a split strength training routine (http://www.exercise.about.com/cs/weightlifting/a/strengthroutine/htm)".
{{cite web}}: External link in|title= - "Full body vs Split training".
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