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]

Contents

Workout Splits

Push/Pull/Legs

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

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

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

Training a full workout in the morning and evening with at least 8 to 10 hours rest between. [4]

Bro Split

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

Advantages of split weight training include: [5]

Disadvantages

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. [6]

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), 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]

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Full-body workout is a type of exercise workout routine where the entire body is targeted in a single session. It is the opposite of a split workout routine, also known as split weight training or split routine, where different muscle groups are targeted on separate days.

References

  1. ↑ "The Ultimate Guide to Workout Splits For Growth". Bodybuilding.com. October 14, 2014. Retrieved October 25, 2023.
  2. ↑ "Pros and Cons of Split System Training". Verywell Fit. Retrieved October 25, 2023.
  3. ↑ "Full Body Workout vs Split: Which One is Better? | Garage Gym Reviews".
  4. 1 2 Schwarzenegger, Arnold (1987). Encyclopedia of modern bodybuilding. Simon and Schuster. pp. 203–204. ISBN   0-671-63381-3. OCLC   15244528.
  5. ↑ "The Split Training Guide - Why, How and When to Workout". Get Fit Body. May 29, 2014. Retrieved May 9, 2017.
  6. ↑ "Full Body Workout vs Split: Which One is Better? | Garage Gym Reviews".
  7. ↑ https://gymtalk.com/george-eiferman-full-body-workout/
  8. ↑ "Full Body Workouts". November 14, 2016.
  9. ↑ https://www.hdfitnessbc.com/news/workoutsfromlegends
  10. ↑ https://www.spcfitz.com/full-body-workouts-leroy-colbert/
  11. ↑ "Steve Reeves and Shape Training: Complete Workout Guide". May 28, 2024.
  12. ↑ "Full-Body Training: The Silver Era Method | the Bodybuilding Archive". July 12, 2022.
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