Move up to a 2 day Split Routine
By Tom Venuto GHF’s
Fat Loss Expert
A full body routine performed three days per week is probably
the best way for a beginner to start weight training. However, this
routine gets old fast. Within months or even weeks, you will outgrow
it and you'll need to add exercises.
The problem is, the more exercises you add, the longer
your workouts will become. If your workouts are too long, you begin
to reach a point of diminishing returns, and ultimately, the excessive
duration has a negative effect. The solution is a split routine. A split
routine means that instead of doing all your exercises in one session,
you "SPLIT" your body in half and train one half on DAY ONE
and the second half on DAY TWO….
Adding more exercises allows you to:
1) Work each muscle more thoroughly and
more deeply into the fibers
2) Work the entire muscle group; for example,
front deltoid, side deltoid AND rear deltoid
3) Concentrate on each muscle more instead
of spreading your attention out
4) Apply more energy and effort to each
body part instead of holding back and conserving energy for the last
few muscles
Here's a sample 2 day split:
Day one: Chest, shoulders, triceps, Abdominals
Day two: Thighs, Back, Biceps, calves,
And here's how it would fit into the week if you're training
four days per week and hitting each muscle twice per week:
Mon : Chest, Shoulder, Triceps, Abs
Tues : Thighs, Back, Biceps, calves
Wed : Off (or just cardio)
Thu : Chest, Shoulder, Triceps, Abs
Fri : Thighs, Back, Biceps, calves
Sat : Off (or just cardio)
Sun : Off: Total rest day
Here's one important tip when you're designing your own
split routines: CHANGE YOUR EXERCISES FREQUENTLY! This will help alleviate
boredom and prevent your muscles from "adapting" to the routine
(Changing routines every 4 to 12 weeks is called the "muscle confusion"
principle.)
This article was provided by GHF.
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