Split Training 101
By Eric leader-Owner/Personal
Trainer
Being an exercise professional, and an in home personal trainer in Lancaster, a common question asked is how to structure a
resistance training program. Basically, a split training program is breaking
down your muscle groupings in different days throughout the week. There has been
much debate and question as to what the best and most proper breakdown is, so
let's look.
So why do we utilize a split training program? A split training program
basically entails breaking down each
group
into different days allowing for enough recovery in between bouts of exercise.
The rationale for this is the theory that muscles need at least two to three
days to recover properly between workouts. If you train the same muscle group on
consecutive days before proper rest is allowed the muscles cannot recover in
time and your progress will be halted. So, let's get into it what is the best
way to structure a split training program?
The most beneficial program, in my opinion, is the push-pull legs program.
Basically, what this type of programming entails is working the back and biceps
on day one, the chest and triceps on day two along with shoulders, legs on day
three, and taking a day for off recovery. So, what is the philosophy?
By grouping the back and bicep muscles together on day one we have worked on
the pulling muscles and allowed the pushing muscles and legs to be at rest.
Additionally, while working the chest shoulders and triceps we are now working
the pushing muscles, and on day 3 we are working the leg muscles. By utilizing a
split such as this we are allowing ample recovery for each muscle group in
between bouts of exercise.
Many believe that utilizing 3 days on 1 day off approach is the most optimal
for rest and recovery. Another benefit of such programming is that each workout
is not