What is Split Training?

About Split Training

Split training, also known as a split routine, is a workout strategy that involves dividing your exercise program to focus on different muscle groups or movements on different days of the week, or within a cycle of workouts. This approach contrasts with full-body training, where all major muscle groups are worked in a single session.

Types of Split Training

• Body Part Split: Each session focuses on specific body parts, such as chest and triceps on one day, back and biceps on another, and legs on a different day.
• Upper/Lower Split: Alternates between upper body workouts on one day and lower body workouts on another.
• Push/Pull/Legs Split: Divides workouts into push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and leg exercises.
• Movement-Based Split: Focuses on different movement patterns, such as a day for compound lifts, another for isolation exercises, and another for functional movements.

Benefits of Split Training

• Focused intensity: Allows for more focused and intense training of specific muscle groups, leading to greater muscle growth and strength gains.
• Adequate Recovery: Provides sufficient recovery time for each muscle group between workouts, reducing the risk of overtraining and injury.
• Variety and flexibility: Offers variety in workouts, which can keep training interesting and help prevent plateaus.
• Customization: Enables the creation of personalized workout routines tailored to individual goals and schedules.

Sample Split Training Routine

• Day 1: Chest and triceps
• Day 2: Back and Biceps
• Day 3: Rest or Active Recovery
• Day 4: Legs and Abs
• Day 5: Shoulders and Core
• Day 6: Rest or cardio
• Day 7: Repeat or Full-Body Workout

Considerations for Split Training

• Experience Level: Split training is often more suited for intermediate to advanced lifters who require more focused sessions for continued progress.
• Time Commitment: Requires a greater time commitment throughout the week compared to full-body workouts, as more days are spent training.
• Consistency: To maximize the benefits, it's important to stick to the routine consistently and ensure each muscle group is worked regularly.

In Simple Terms

Split training means working on different muscles or exercises on different days. This helps you focus more on each muscle and gives them time to rest between workouts. We utilize this technique extensively at Weight Crafters.