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Split is otherwise a split training. It consists in exercising each muscle group separately and not - as in the case of Full Body Workout - the whole body during one training session. This exercise regimen is the most effective way to build muscle mass and sculpt your figure. What are the rules of split training?

Splitis a training method in which each muscle part is exercised once a week. The frequency of training depends on the results we expect and can range from 3 to even 6 training sessions per week. This exercise regimen allows for more intense stimulation of individual muscle groups, which translates into faster muscle mass growth and body sculpting.

Split - who is it recommended for?

Exercising according to the split method requires some experience in strength training from the athlete. This is definitely not an exercise regimen suitable for beginners for at least two reasons.

First of all: the body of a person who has not trained in strength so far is not adapted to the loads occurring during this type of effort. Before starting workouts with weights, you need to get your muscles used to intense work, initially strengthen them and make them more flexible to minimize the risk of injury. Full Body Workout, i.e. whole body training, is perfect for this purpose. Beginners should use it for at least six months before moving on to more complex training methods.

Another reason why the split is not recommended for beginners is their lack of experience in strength training. In order to use the split correctly, you need to master technically at least a dozen exercises for the most important muscle groups (the so-called isolated exercises). It is a difficult task, especially if we have never exercised with weights before. Full Body Workout is the best solution in such a situation, because it teaches specific movement patterns, which consist of more complex exercises. Mastering the basics makes it much easier to move on to more difficult training methods later, and also does not expose your body to shock caused by too much effort.

To sum up, the split is recommended for people who have had at least six months of experience in strength training. Beginners should choose the FBW methodor any other type of circuit training that will get all your muscles working.

Split - training variants

Split is a fairly flexible variant of strength training and can be subject to various modifications, for example, different frequency, the way of joining individual muscle groups or the type of exercises used. Each of these aspects depends on our training goal. It can be:

  1. increase in muscle mass,
  2. sculpting the figure,
  3. increasing strength and endurance.

Of course, split has a positive effect on each of the above-mentioned areas, but appropriate modifications in the training plan may contribute to achieving better results only in one specific area. Therefore, knowing the purpose of your trainings, it is worth arranging a training plan according to one of the following patterns.

Variant of split training for muscle mass:

  • frequency: 3-4 workouts per week,
  • series: 12-16 series for large muscles, 8-12 series for small parts,
  • repetitions: 6 to 12 repetitions in each set,
  • break duration between sets: 2 to 2.5 minutes

Variant of split training for sculpting the figure:

  • frequency: 4-6 workouts per week,
  • series: 16-20 sets for large muscles, 12-16 sets for small ones,
  • repetitions: 12 to 15 repetitions per series,
  • break between sets: 1-1.5 minutes

Variant of split training for strength and endurance:

  • frequency: 3 training sessions a week,
  • series: 10-14 sets for large muscles, 6-10 sets for small ones,
  • reps: 8-1 reps per series,
  • break between sets: 3-4 minutes
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Split - how to connect individual muscle groups?

In the split method, we divide the body into the following muscle groups: chest, back, shoulders, biceps, triceps, legs. You can train one each day - then you have to spend 6 days a week training. However, if we want to increase muscle mass or improve strength and endurance, it is necessary to limit training sessions to 3-4 a week. It also involves combining individual muscle groups that will be exercised on one day. Most often, these connections look like this:

Training for muscle mass (4 trainings per week):

  • monday: chest andbiceps
  • tuesday: back
  • wednesday: rest
  • thursday: shoulders and triceps
  • friday: legs
  • Saturday: rest
  • sunday: rest

Strength and endurance training (3 workouts per week):

  • monday: chest and biceps
  • tuesday: rest
  • wednesday: legs and shoulders
  • thursday: rest
  • friday: back and triceps
  • Saturday: rest
  • sunday: rest

Check also:

  • 7 dumbbell exercises
  • Best Bicep Exercises
  • Exercises for the chest

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Bodybuilding