| You will often hear bodybuilders discuss how they split | | | | and abdominals on Thursday; and legs on Friday. |
| their training. Just as everybody has a unique body and | | | | There are many potential combinations that can work |
| personality, everybody also prefers to train a certain | | | | here, depending on one's personal preferences. |
| way. This includes exercise selection and the way the | | | | An all-time favourite training routine is the push/pull/legs |
| body parts are split. No one system can be said to be | | | | split. This is popular and efficient because the muscle |
| superior because so much is dependent on individual | | | | groups are trained according to function which builds |
| preferences. | | | | strength and size while simultaneously preventing |
| The most basic split is a 3 day a week routine. This is | | | | overtraining. This split can be performed on a three |
| popular because it leaves the weekends free if you | | | | day on, one day off system or on a two day on, one |
| choose to train on Monday, Wednesday and Friday. | | | | day off split. |
| With this split you can train your total body each | | | | When doing a push/pull/legs program on a two day on, |
| workout. If you do this you must change the exercises | | | | one day off split, you simply do two workouts, take a |
| you select from workout to workout to increase the | | | | day off and then resume where you left off. Hence, if |
| effectiveness and prevent overtraining. | | | | you did pushing (chest, shoulders, triceps) on Monday |
| Another way to approach a 3 day a week program is | | | | and pulling (back and biceps) on Tuesday and then |
| to train upper body one workout and lower body the | | | | take Wednesday off, you would come back on |
| next. You just keep alternating between the two | | | | Thursday with a leg workout. Friday would then be |
| workouts so that one week you would train upper | | | | another pushing today with Saturday being on off day. |
| body on Monday and Friday and legs on Wednesday. | | | | Then on Sunday you would come back and do a |
| The next week you would do lower body on Monday | | | | pulling routine and start the cycle again. |
| and Friday and upper body on Wednesday. This | | | | If you have the time and dedication to train 5-6 times |
| routine allows for excellent recuperation between | | | | per week and enjoy training one body part per |
| training sessions and only puts you in the gym 3 times | | | | session, there are many ways that you can split up |
| per week which is great for busy professionals and | | | | your workouts. One example would be to do chest on |
| family types. | | | | Monday; back on Tuesday; shoulders on Wednesday; |
| A classic training split is a 4 day a week routine which | | | | off on Thursday; legs on Friday; and arms on Saturday |
| generally involves doing two days on and one day off. | | | | with Sunday off. The possibilities here are endless, |
| This will also free up the weekends if performed on | | | | again depending on personal preferences. |
| Monday, Tuesday, Thursday and Friday. A great way | | | | An important thing to remember, no matter how you |
| to split up the workouts on this program is to do upper | | | | split your routines up, is that you must always listen to |
| body one day and lower body the next. This allows | | | | your body and take days off when necessary. |
| for training each muscle group twice per week. This | | | | Resting your body will not only give your muscles the |
| can be quite effective since studies show that | | | | opportunity to recuperate, repair and grow, it will also |
| increasing the volume or frequency of training can elicit | | | | rest your joints, tendons, ligaments, connective tissue |
| an excellent response. | | | | and your mind. Resting your mind is vital to keep you |
| Many bodybuilders prefer, however, to train each body | | | | motivated and to maintain a fresh approach. Try |
| part only once per week. Following this protocol on a 4 | | | | different training splits and see what works best for |
| day a week routine, you could train chest and triceps | | | | you. |
| on Monday; back and biceps on Tuesday; shoulders | | | | |