Workout Splitting

Workout Splitting

Workout splitting is important from a time perspective as it is not possible to exercise every muscle group during every workout as it would take all day. Separating the body into various muscle groups according to the number of times you exercise per week will help you get the best possible results and avoid overtraining.

Please note that considering a weight training routine based on a full body workout can be productive for beginner, but when done for too long it can become obsolete, as a result you may end up hitting a plateau. With that said, splitting your workout is no brainer once you advance in your training. Splitting your workout will make your routine a lot more effective as you will be able to do more exercises for each muscle group you choose in every session.

The first thing to determine is the frequency of training. Count how many weight training and cardiovascular sessions you will complete in a week. The aim is to exercise the entire body with resistance as well as include at least two cardio workouts in most cases (the number of cardio workouts will depend on your sport, goals and ability). If you have two days for weight training, you will work on a two day split, but if you have three days you can consider a three day split. Obviously you can aim for more training days, but it is always recommended to take at least a day off or two per week.

The way you split your workout is individual, but people generally tend to put together muscle groups which are used together such triceps and pectorals and that seem like a logical grouping. This is useful as it is easier to feel the burn but the same muscle groups are worked with almost every exercise. Another method is to combine muscle groups that are nowhere near each other such as hamstrings and biceps in order to work the front and back of the body as it balances the muscle strain. Another way to split your workout is to aim for a push/pull routine. Such routine can help keep your muscles balanced with pushing and pulling movements and improves coordination and prevents postural defects and imbalances. The upper and lower body split routine which can help you to focus on either arms or legs can also be considered. No matter which combination you choose, it is important to add core and abdominal work into every training session if you are working on a two day split since the core and abdominals are one of the quickest recovering muscle groups.

Workout splitting can be experimented with until the optimal muscle combinations are achieved as it is different for each person. It is always important to maintain the balance by not focusing too much on certain muscles and ignoring others.

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