Use these split routine weightlifting tips to create a weight training program you can use to build muscle, gain strength or
lose fat. Learn how to determine if a split routine is not put together properly so you can avoid the frustration of zero results.
If you're like most bodybuilders and weight lifters, you
train most of the time on some sort of split routine. Take
a look around your gym.
Nowadays you see very few people performing full
body workouts. This is because so many weightlifting
tips involve using a split routine.
This has caused two problems that are holding you
back from massive muscle gains and faster fat loss
results.
First of all, full body weightlifting routines are extremely
effective. With a proper full body workout regimen, you'll
build muscle at a very fast rate.
The second (and bigger) problem is that most people using these
weightlifting tips on split routines falsely
believe that their split routine will keep them from overtraining.
Unfortunately, they run into a couple of problems
and they don't realize what the problems are so
they can't fix them.
They end up banging their proverbial heads against
the wall without making any progress, wondering
why all these weightlifting tips aren't working
for them.
The first problem with going to a split routine is that most
weight lifters end up doing too much work for each body part.
Since they've split their weightlifting routine into multiple
workouts, they end up training just as long, but on fewer
body parts. So instead of 3 sets on the bench press in a full
body routine (or maybe a two way split), they end up training
chest by itself and performing 15 sets.
The second big problem with most split routines
in these weightlifting tips is the unintended
consequence of overlap. Very few splits eliminate
overlap. Let me give you a couple of examples of
problem splits that I've seen in magazines or books.
Monday - Chest & Shoulders
Tuesday - Legs
Thursday - Arms (Biceps, Triceps and Forearms)
Friday - Back
Looks pretty good, right? So what's the problem
with this split? How about training arms and
back on consecutive days? When you train your
back, you train your biceps pretty darn hard.
This causes two problems. First, you're going
to overtrain your biceps. Second, with back
being trained the day after arms, your back, a
very large and important muscle for promoting
muscle growth, will suffer in it's training.
Your biceps are a limiting factor in back training
and you just trained your biceps the day before.
If you understand what I'm conveying in these
weightlifting tips, you'll be able to construct
much better routines and make better muscle building
progress.
A very popular weight training split is to workout
five days a week, take the weekends off and hit
each body part once in that period. Here's an example:
Monday
Chest
Tuesday
Legs
Wednesday
Arms
Thursday
Back
Friday
Shoulders
Again, you hit the biceps twice in a row. You also hit
the shoulders pretty hard on three different days - chest
day, back day and shoulder day with back and shoulder day
coming back to back. However you divide up this split,
you'll run into trouble.
A lot of body parts overlap so you need to really think
through how you are going to construct a split routine.
It's a lot more than just dividing up your body parts
and plugging them into a standard split.
Here are some split routine weightlifting tips to remember:
Most back exercises will hit the biceps hard, while also
affecting the shoulders.
Most chest exercises will hit the triceps hard while also
affecting the shoulders.
Leg and back exercises can overlap, as exercises like squats
hit the lower back very hard, as do stiff legged deadlifts,
and regular deadlifts.
Keep some of these weightlifting tips in mind while putting together a
split routine to make sure you give each body part enough
rest without overtraining.
