We haven't done any training plans or articles in a while so it's time to get those rolling again. So, let's talk about that training split.
Many of us start working out with someone who has been at it for a while. We learn what works for them and that becomes our workout law. We tend to stay with working the same groups and even the same exercise on the same days each week. Here is a common body part split we have all seen:
Monday: Chest and Tris "Push"
Tuesday: Back and Bis "Pull"
Sat& Sun: Rest
Now there is nothing wrong with this split, if it fits your needs. If you have worked out with me before, we may have done this exact split. However, what if you arms are lacking the rest of your body, does it make sense to do them on the end of your workouts?
There are quite few factors to look at when choosing a body part split or any workout plan. Make sure you are using the priority principle, know what other responsibilities you have (kids, work, school, ect) and that you are making sure you get enough rest. Please don't confuse rest with under training. Periods of over training can actually be very beneficial but we will cover that in another post. Here are three splits I have used this year:
Tuesday: Upper Chest and Back (pulls only)
Wednesday: Shoulders, Bis, and Tris
Friday: Back (rows only) and Chest (Lower and Flat movements)
Saturday: Rest or Functional Workout
Monday: Chest and Bis
Tuesday: Back and Tris
Full body 3 - 5 days a week.
***Each split is only the weight training portion of the workout. Cardio varies and is done 3 to 5 days each week.
As you move towards your goals, it will be necessary to make adjustments to your plan. Need help customizing your split? Need exercises for any the splits listed above? Just ask!