|SHOULD I SPLIT MY BODY PART TRAINING ?
This is going to make some
"experts" think I am crazy, but for the vast majority of people I say;
"No, do a full body workout !" There are a few reasons I say this;
(I do believe in
utilizing split workouts for weight trainers who have been at it for
more than a year or two, but I'll get to that in a minute).
functions as a whole unit in real life. I don't lift weights so I can
put on a pair of panties and flex, I lift weights to be stronger and
leaner, I work in the Landscape and Irrigation industry, and I need to
be able to function, not pose.
If you do full body workouts and you miss a workout, big deal, start up again the next day. But don't get lazy with it !
With a full
body workout, since you work your larger muscle groups every time you
work out, you burn a lot of calories, exerting quite a bit of effort.
You get to do a
whole bunch of different things with a full body workout, so you don't
get bored doing endless sets and reps for one or two body parts.
|FULL BODY WORKOUTS
THREE TIMES A WEEK,
(OR EVERY OTHER DAY)
This is one of the main
reasons I like to do full body workouts, you work out with weights
three days a week, (or every other day if your up to it), and get great
results, (don't forget your cardio workouts, however). You probably
know that you need to give your muscles time to recuperate after a
workout, so you can't work a body part two days in a row. If you do try
to work a body part too often, then you are bound to become a victim of
Over Training, a very real phenomenon
that will put an end to your progress and throw a wet blanket on your
enthusiasm. With my method, you work out with weights Monday,
Wednesday, and Friday, alternating with some sort of cardio on Tuesday,
Thursday and Saturday. Then take Sunday off, if you feel so inclined.
(any alternating day combinations are fine, I just like that particular
schedule). Do two or three sets per body part, Depending on the body
part. (See: Sets, Reps and Weight), three days a week.
It may be that you can work
out with weights two times a week and get decent results, however I
believe that you should perform three workouts a week, (or every other
day), to get maximum benefits. Research has indicated that two workouts
a week may be almost as effective, but is almost really good enough?.
|WHEN TO USE SPLIT TRAINING
Don't misunderstand me. Split
training is a good method. People who have been training for more than
a year or two, and want to push it a little further will need to split
their workouts to continue to force adaptation. Again, for the vast
majority of people, full body workouts make sense, but if you want to
focus on seriously building more, larger muscles, it takes a little
more intense training, and more rest in between working a particular
muscle group. This is where split-training comes in. You do more sets
for a particular muscle in the same workout, but you only work selected
muscles, saving the rest of your body for another day. More work and
longer rest, along with proper nutrition, can stimulate more muscle
growth. You can split up the body parts in any number of ways. Some
people like to split "push" and "pull" muscles, quads, chest, triceps
and calves being "push" muscles, and hamstrings, back, biceps and
forearms being "pull" muscles. (you have to decide where abs and
shoulders fit in). Other people split upper and lower body. I think you
should utilize split training only once you have achieved a fairly high
level of muscular fitness, beginners should definitely use full body
workouts. Even for those who do feel it's time to start splitting their
training, keep in mind that mixing up your workouts keeps your body in
an adapting mode. That being said, I believe that you should routinely
come back to full body workouts and circuit training.
must change your routine periodically to continue to stimulate your
muscles into adaptation. If you pound out the same workout endlessly,
your muscles become accustomed to it, and do not react as positively
anymore. By the same token, you want to stick with a particular workout
long enough for it to be effective. So every 2 weeks or so, change
those exercises, order of exercises, and even throw in a circuit
training cycle once in a while. (See: Sets, Reps and Weight). My Printable Workout Logs
provide for a different workout every two weeks to make it easy on you.
You also might think about altering your set and rep structure every so
often, (See: Periodization and Intensity).
I said above, your body needs time to recuperate after an effective
workout. 48 hours between workouts for any given muscle is a good
guideline, but you may find that you need more time to recuperate. This
is fine, and should not worry you. I do not advocate being lazy, but if
your muscles are still sore from a previous workout, you would be well
advised to wait another day before hitting the weights. (See: Over Training) Your body also needs a break from long term stress applied over a period of time, (See: Periodization and Intensity).