Even though bodybuilding splits, in which you only work certain muscle groups each time you lift, are popular, beginners can get more out of full-body workouts. First, they are easier to fit into a busy schedule because you can get in and out of the gym quickly without sacrificing your workout. Second, they are a quick and effective way for beginners to get the general strength and endurance they need to start. Third, when you do full-body workouts, you don't have to be as good at as many different exercises as you do when you do split workouts.
Think about the Split
Split workouts let you spend more time on a certain muscle group or technique. For example, some bodybuilders spend an entire session working on a certain muscle group from every angle. Split workouts give you the time you need to focus intensely on that muscle group or technique, then give those muscles plenty of time to recover while you work a different set of muscles on the next day. If you're really short on time, you might also want to try less intense workouts. You can do a few chest and back exercises one day, leg exercises the next, and arm exercises the third.
Stick to the usual splits
How you "split" your muscle groups between workouts depends a lot on how many days you plan to lift weights each week. For example, in a typical two-day split, you work your lower body one day and your upper body the next. Or, you can work your pushing muscles (chest, shoulders, and triceps) one day and your pulling muscles (back and biceps) the next. Most of the time, the legs are done on the "pulling" day, but they can also be done on a third day. Another common three-day split is to work a different set of opposing muscle groups (muscles that move in opposite directions at a joint) every day. So one day you might work on your chest and back, the next day your quads and hamstrings, and the day after that your biceps and triceps. Don't forget to take a day off before starting over, since your biceps and triceps help with most chest and back exercises.
Don't forget to rest
No matter what kind of weightlifting workout you do, remember that your muscles get bigger and stronger in the time between workouts, not during the workouts themselves. So, whether you do a split routine or a full-body routine, don't work the same muscle group on back-to-back days. Also, give yourself more time to recover if you feel unusually tired or sore.I don't work out my muscles in groups. I'm a powerlifter, which is a type of athlete.
I train movements. Upper body pushes (bench press, press), upper body pulls (row, chinup), lower body pushes (squat), lower body pulls (deadlift).
I train groups of muscles, but not in a direct way. But I don't think about them or pay attention to them. I think about what's going on. Making the motion stronger and more fluid. Sometimes faster.
I like to do each move three to four times a week. But I only work out three or four times a week. So, when I train, I usually work on all of the moves.
When I train, I usually put most of my attention on one main movement and a little less on the other three. This means that my three workouts per week will usually look something like this:
Focus on squats, do light presses, do light deadlifts, and do medium pulls.
Focus on the deadlift, press moderately, squat lightly, and pull lightly.
Focus on the bench press, squat a little, deadlift a little, and pull a lot.
Comments