Effective split training

Split training is the most effective training scheme in bodybuilding and fitness, as it allows you to load individual muscle groups quite often, and thus create the necessary volume of load without excessive time costs. However, there are many options for split training, and choosing the only scheme that suits you is very difficult. We will not consider all the options. Instead, StyleFitness will tell you about one of the effective schemes that have been tested by modern research on a new generation of athletes.

We are going to talk about two-part splits. A two-part split is any scheme in which the muscles of the body are divided into two groups without overlapping (do not interfere with each other). There are many variations, and our favorite is upper/lower + abs. In one workout, you work all the muscles of the upper half of the body, in the other - the lower and waist muscles (abs and lower back).

We like this program for two reasons. First, you give your shoulder girdle a rest, which you can’t do with other splits. If you’ve never had a rotator cuff injury or other shoulder damage, consider yourself lucky. If you have, you understand me perfectly. I also like that you can alternate between presses and pulls during your upper body workout (if the gym environment allows). That is, you do the first exercise for chest, then the first for back, then the second press, the second pull, etc. If the gym is full, then you first do all the sets in one movement and move on to the other, the working muscles get more rest. If the gym is empty, you can combine presses and pulls into alternating supersets and get home faster.

For example, if the gym is empty and the equipment is free: you do one set of bench press, rest for 2-3 minutes and move on to the first set of bent-over barbell rows. Rest and return to the bench press again. While you are doing the back exercise, your chest is resting, as well as vice versa. Such non-classical supersets allow you to save time and not lose productivity.

For example, if the gym is full and the equipment is full: you do 4-5 sets of bench press, rest for 4-5 minutes, and move on to 4-5 sets of bent-over rows. By the time you do the required number of sets for the back, your pecs will have time to recover.

Many people don't like this split - mostly men, who are upset that when they get to the actual arm work, they are already exhausted. We will only remind you that the arm muscles are loaded perfectly in presses and pulls, so not much separate work is required.

Example program:

Upper Body Workout
Bench press 4x6-8
Bent-over row 4x6-8
Machine arm reduction 2-3x10-12
Upper block pull 2-3x10-12
Dumbbell Lateral Raises 4x8-10
Rear Deltoid Machine Raises 4x8-10
Biceps 2x10-12
Triceps 2x10-13

You should choose the exercises yourself. The main thing is to understand the general principle: the first exercises for large muscles should be as difficult as possible (basic). Then you can move on to a little isolation, since your biceps and triceps will get tired. The number of sets and repetitions is chosen for a reason. For the arms, you can choose any favorite exercises, it is not so important.