are split workout routines for you
DESCRIPTION
The idea of the bodybuilder's split routine has been thrown out the window. Learn tips to allow you to have the best workout possible.TRANSCRIPT
Split Workouts… Split Workouts…
Moving Past The Bodybuilder’s Split And Learn
New Ways To Create Your Workout
By: Taylor Ryan; NASM certified personal trainer and Figure Competitor
http://www.fitness-analyzer.com AND http://www.totaltonedwomensclub.com/blog
Moving Past The Bodybuilder’s Split And Learn
New Ways To Create Your Workout
By: Taylor Ryan; NASM certified personal trainer and Figure Competitor
http://www.fitness-analyzer.com AND http://www.totaltonedwomensclub.com/blog
The Typical Idea Of Split Routines
The Typical Idea Of Split Routines
Ask A Bodybuilder their workout program and get this in response: Monday: Chest and BackTuesday Biceps and QuadsWednesday: Core and TricepsEtc… The Idea of dividing up all major muscles and
giving them ONE day each… SO…ARE YOU A BODYBUILDER OR JUST LOOKING
TO GET INTO THE BEST SHAPE OF YOUR LIFE?
Ask A Bodybuilder their workout program and get this in response: Monday: Chest and BackTuesday Biceps and QuadsWednesday: Core and TricepsEtc… The Idea of dividing up all major muscles and
giving them ONE day each… SO…ARE YOU A BODYBUILDER OR JUST LOOKING
TO GET INTO THE BEST SHAPE OF YOUR LIFE?
What’s The Best Workout For Almost Everyone?
What’s The Best Workout For Almost Everyone?
Total Body WorkoutsWorkouts designed to work your
entire body and major muscle groupsWorkouts designed for 3 days per
week… less than an hour in the gymIntense and challengingThey have several benefits for your
workout and your results…
Total Body WorkoutsWorkouts designed to work your
entire body and major muscle groupsWorkouts designed for 3 days per
week… less than an hour in the gymIntense and challengingThey have several benefits for your
workout and your results…
Why Total Body Workouts? Why Total Body Workouts?
Burn maximum calories: lose fat all over your body
Build great muscle Build strength and enduranceEast to followEasy to custom design for your fitness
goals (someone wanting to lose fat would have a different workout design than someone wanting to build muscle).
Burn maximum calories: lose fat all over your body
Build great muscle Build strength and enduranceEast to followEasy to custom design for your fitness
goals (someone wanting to lose fat would have a different workout design than someone wanting to build muscle).
Why Would You Consider A Split Routine?
Why Would You Consider A Split Routine?
Determined to workout back to back daysMuscles need rest to recover and buildNever work the same muscles back to back
day… you risk overtraining and not giving muscles R & R to build
Preparing for a contest or event: Workouts are in overdrive to get results by a deadline
Perk of the split workout… never doing the same workouts in a row. Not boring and easy to change up.
Determined to workout back to back daysMuscles need rest to recover and buildNever work the same muscles back to back
day… you risk overtraining and not giving muscles R & R to build
Preparing for a contest or event: Workouts are in overdrive to get results by a deadline
Perk of the split workout… never doing the same workouts in a row. Not boring and easy to change up.
Split Routines Go Beyond Bodybuilding Workouts
Split Routines Go Beyond Bodybuilding Workouts
I am not an advocate of bodybuilder’s version of the split routine. Why work each muscle group only once when you can do them twice a week to see results?
You are not a bodybuilder so we are going a step further into splitting up workouts.
There are 3 main ways to split up routines:
Upper vs. LowerPush vs. PullHigh vs. Low intensity
I am not an advocate of bodybuilder’s version of the split routine. Why work each muscle group only once when you can do them twice a week to see results?
You are not a bodybuilder so we are going a step further into splitting up workouts.
There are 3 main ways to split up routines:
Upper vs. LowerPush vs. PullHigh vs. Low intensity
Upper/Lower Body SplitUpper/Lower Body SplitDivide workouts between lower body and upper
bodyTypically 4 days working out with an off day in
the middle and weekends Lifting days: Mon, Tue, Thu, Fri… Off: Wed, Sat, Sun
One day it would be:ChestArms/shouldersBack
The next day would be: LegsCoreButt
Divide workouts between lower body and upper body
Typically 4 days working out with an off day in the middle and weekends Lifting days: Mon, Tue, Thu, Fri… Off: Wed, Sat, Sun
One day it would be:ChestArms/shouldersBack
The next day would be: LegsCoreButt
Push/Pull WorkoutsPush/Pull Workouts
Your body is divided in a front and back…
Workouts are split with one day doing all pushing exercises followed by a day of all pulling exercises
Pushing moves generally work the front body and pulling targets the back side.
Cont’d…
Your body is divided in a front and back…
Workouts are split with one day doing all pushing exercises followed by a day of all pulling exercises
Pushing moves generally work the front body and pulling targets the back side.
Cont’d…
Push/Pull Workouts Cont’dPush/Pull Workouts Cont’d
Same as upper/lower workout days and rest
Example of pushing moves:Push upsLeg curlsShoulder press
Examples of pulling moves: Pull upsRowsStraight-legged dead lift
Same as upper/lower workout days and rest
Example of pushing moves:Push upsLeg curlsShoulder press
Examples of pulling moves: Pull upsRowsStraight-legged dead lift
High/Low IntensityHigh/Low Intensity
Change up the intensity/difficulty from workout to workout
Or… do one workout with a heavy weight, low rep emphasis and the next with a low weight, high rep emphasis
The downfall… you are working the same muscles on back to back days.
If day 2 is going to be low intensity make sure it stays that way
Cont’d…
Change up the intensity/difficulty from workout to workout
Or… do one workout with a heavy weight, low rep emphasis and the next with a low weight, high rep emphasis
The downfall… you are working the same muscles on back to back days.
If day 2 is going to be low intensity make sure it stays that way
Cont’d…
High/Low Intensity Cont’dHigh/Low Intensity Cont’d
Here is a sample workout plan for this form of splitting things up…
Monday: Lifting weights at 85-95% of your 1 rep max for 6-10 reps with a 1-3 minute rest between sets
Tuesday: Lifting weights around 60-70% of your 1 rep max for 12-15 reps with only 30-60 sec rest
Here is a sample workout plan for this form of splitting things up…
Monday: Lifting weights at 85-95% of your 1 rep max for 6-10 reps with a 1-3 minute rest between sets
Tuesday: Lifting weights around 60-70% of your 1 rep max for 12-15 reps with only 30-60 sec rest
To RecapTo Recap
Stay away from the bodybuilding method of split workouts
The best workout for most people is the total body workout done 3 days per week with a rest day between each
For people set to workout more often then 3 days splits may be best to keep muscles from overtraining.
Cont’d
Stay away from the bodybuilding method of split workouts
The best workout for most people is the total body workout done 3 days per week with a rest day between each
For people set to workout more often then 3 days splits may be best to keep muscles from overtraining.
Cont’d
Recap Cont’dRecap Cont’d
The three best ways to split up your routine:
Upper and lower body splitPush and pull split… a.k.a. front/back
splitHigh and low intensity workouts…
changing the variables and making sure not to over train.
The three best ways to split up your routine:
Upper and lower body splitPush and pull split… a.k.a. front/back
splitHigh and low intensity workouts…
changing the variables and making sure not to over train.
Where To Get More Great Weight Training Info
Where To Get More Great Weight Training Info
You can find more tips and information from Taylor Ryan at:
http://www.fitness-analyzer.com
Andhttp://www.totaltonedwomensclub.com/blog
You can find more tips and information from Taylor Ryan at:
http://www.fitness-analyzer.com
Andhttp://www.totaltonedwomensclub.com/blog