Split weight training, also known as split routine, or split workout routine, is a type of exercise workout routine. It is a workout regimen where different muscle groups are targeted on separate days, rather than exercising the entire body in a single session. This type of training allows for focused work on each muscle group while providing appropriate recovery time between training on the same muscle. This type of training is mostly used by bodybuilders and fitness trainers, while professional lifters typically avoid this approach. It is the opposite of a full-body workout, where the entire body is targeted in a single session.

Workout splits

Push/pull/legs

The Push/pull/legs split consists of three different workout routines: First, the push

muscle Muscle is a soft tissue, one of the four basic types of animal tissue. There are three types of muscle tissue in vertebrates: skeletal muscle, cardiac muscle, and smooth muscle. Muscle tissue gives skeletal muscles the ability to muscle contra ...

s consisting of the

chest The thorax (: thoraces or thoraxes) or chest is a part of the anatomy of mammals and other tetrapod animals located between the neck and the abdomen. In insects, crustaceans, and the extinct trilobites, the thorax is one of the three main di ...

, anterior and lateral deltoids, and

triceps The triceps, or triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the ventral, back of the upper limb of many vertebrates. It consists of three parts: the medial, lateral, and long head. All three heads cross the ...

. Then, the exercises for pull muscles ( latissimus,

trapezius The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the human spine, spine and laterally to the spine of the scapula. It moves the scapula and ...

, rhomboids,

biceps The biceps or biceps brachii (, "two-headed muscle of the arm") is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. Both heads of the muscle arise on the scapula and join to form a single muscle bel ...

, and rear deltoids) are worked on the second day. The final workout consists of training the muscles of the lower body. The three workouts are performed on separate days.

Upper/lower body

Workout sessions are usually divided between the upper- and lower body, which often includes the abdominal muscles. Typical workouts for an upper body routine include the bench press, biceps curls, lateral raises, seated lateral pull-downs and barbell rows. Lower body routines often include the leg-press, squats, leg extensions and leg curls.

Arnold split

The Arnold split consists of 3 different workout routines: chest/back, shoulders/arms and core/legs. It is named after

Arnold Schwarzenegger Arnold Alois Schwarzenegger (born July30, 1947) is an Austrian and American actor, businessman, former politician, and former professional bodybuilder, known for his roles in high-profile action films. Governorship of Arnold Schwarzenegger, ...

, who popularized the routine during his preparations for the second

Mr Olympia Mr. Olympia is the title awarded to the winner of the professional men's bodybuilding contest in the open division at Joe Weider's Olympia Fitness & Performance Weekend—an international bodybuilding competition that is held annually and is sanct ...

Double split

Training a full workout in the morning and evening with at least 8 to 10 hours rest between.

Advantages

Advantages of split weight training include: *Less time spent per workout *Less possibility of over-training *More time to individually focus on certain muscle groups

Disadvantages

Split routines can lead to muscle imbalances. If a split routine is designed improperly, one may overdevelop certain muscle groups at the expense of others. This can lead to aesthetic and strength imbalances of the muscles. In the 1950s and 1960s, full-body workouts were the normal way to train, and bodybuilders such as

John Grimek John Carroll Grimek (June 17, 1910 – November 20, 1998) was an American bodybuilder and weightlifter active in the 1930s and 1940s. Grimek was Mr. America in 1940 and 1941, and Mr. Universe in 1948. In 1949, he won his last contest, t ...

(1940-41 Mr. America),

Steve Reeves Stephen Lester Reeves (January 21, 1926 – May 1, 2000) was an American professional bodybuilder and actor. He was famous in the mid-1950s as a movie star in Italian-made sword-and-sandal films, playing the protagonist as muscular characters ...

(Mr. America of 1947, Mr. World of 1948, and Mr. Universe of 1950),

George Eiferman George Eiferman (November 3, 1925 – February 12, 2002) was an American professional bodybuilder and trainer. Born in Philadelphia in 1925, he served in the Navy during World War II and entered into the sport of bodybuilding afterwards. Kn ...

(Mr. America of 1948, and Mr. Universe of 1962),

Reg Park Roy "Reg" Park (7 June 1928 – 22 November 2007) was an English bodybuilder, businessman, and actor. His first title was Mr. Britain in 1949. He then won Mr. Universe in 1951, 1958, and 1965. He went on to star in five films. Later in lif ...

(Mr. Universe of 1951, 1958, and 1965), and Leroy Colbert (Mr. Eastern America of 1953), normally trained the whole body during their workouts. Regarding the advantages of exercising the entire body in a single session, Reeves stated, "When you work your whole body in each workout, it forces you to think about symmetry. Your focus is always on the whole and not the parts". Similar to Steve Reeves and George Eiferman,

Vince Gironda Vincent Anselmo Gironda (November 9, 1917 – October 18, 1997) was an American professional bodybuilder, personal trainer, author, co-founder of the supplement company NSP Nutrition, and owner of the celebrity-frequented ''Vince's Gym''. A ...

favoured a full-body workout, as opposed to a split workout.

References

External links

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