Avoid the Typical Bodybuilding Workout Split. What to Do Instead! The traditional Bodybuilding Workout Split has unfortunately become the default routine in most gyms. While a 3 or 4 day split is great for building mass, it is an inferior way to look slim and defined. This site is dedicated to the lean and slim Hollywood look, so of course I am going to recommend an alternative to the typical routine. An athlete in peak condition can teach you much more than a sluggish bodybuilder. This look is built upon a foundation of gaining strength without putting on extra mass. Following the workout, the muscle then needs to rest to repair itself. Adequate protein and nutrients need to be present to insure a full repair of these fibers. Done properly the muscle fibers grow in size. Over time this leads to visible muscle growth. Training the Entire Body Each Workout? This would be bad for bodybuilding. The problem would be that the workout would have to be extremely long to insure enough volume of lifts to break down the muscle properly. ![]() ![]() ![]() Another problem would be that the muscles worked last in the routine would get neglected due to fatigue. Bodybuilding is About Blitzing the Muscle Then Resting The approach to bodybuilding is working a muscle as hard as possible for many sets until that muscle is obliterated. The way to do this is to setup a workout that works the entire body over a period of days. This is called a split workout (yeas I know you already know this). A 3 day split would take 3 different workouts to hit each body part. The most common version of the classic full body split is the 3 day version.A 4 day split would take 4 days to work the entire body. An Outline of a Typical 3 Day Split. What is the best 3-day split for muscle building? See what our forum members have to say and see the great routines they share right here. If you were to ask a series of bodybuilders and/or weight trainers which form of training program they preferred following, generally speaking, many of them would. A FREE guide to workout routines. Learn exactly which weightlifting and bodybuilding programs, schedules and exercises will work best to build muscle and more. ![]() ![]() ![]() This article tells you how to train when the time comes to split your training into a three-day split. The primary focus is reverse pyramid training, but I have also. Apparently it's a famous workout program that is supposed to strengthen each and every muscle group, with a 3 day split workout routine that includes a total of 10. Avoid the Typical Bodybuilding Workout Split. Back & Biceps / Chest & Triceps / Thighs / Shoulders, Calves & Abs; Torso Pull / Torso Push / Leg & Arm Pull / Leg & Arm Push. ![]() Functional training is the opposite. The problem with adding mass when you get stronger is that it doesn’t make as big of an impact on athleticism. To get stronger without adding mass, the volume of sets and reps need to be kept low, but the tension needs to be high. As long as the muscles aren’t damaged, they can be trained many times each week. A Maserati and an over- sized SUV may have the same horsepower, but the Maserati displays that horsepower in a much more impressive manner. Increasing your output while slimming down is the way to go! Take that picture of the the boxers up above. When they are 1- 2 months away from the fight, they are sparring daily. All of the muscles in their bodies are getting worked on a frequent basis. Same thing with soccer players, basketball players, gymnasts, etc. They are all working their entire body many times per week. Frequent Strong Muscle Contractions Increase Muscle Tone. Again. If they only fought once per week they wouldn’t display that amazing muscle definition in their arms shoulders and chest. Muscle tone isn’t just a result of low body fat (although that is needed to display the muscle tone) . Increasing strength without adding size is the route to achieving this type of “true” muscle tone. Here is an article I wrote about the subject of true muscle tone. A Non- Traditional Body Part Split I Have Used You can train the whole body in one workout. Especially if you just want to maintain muscle and burn fat in a circuit type manner. If you want to do a split that allows you to train each muscle group many times per week, I have developed a solid one that works well for a number of reasons. The 2 Day Split. The total workout including cardio should take 1 hour or just slightly longer. I don’t do direct leg work, because I believe that tough intervals build better looking legs and butt for both men and women. My Thinking Behind This 2 Day Split I like to work opposing muscle groups in the same workout because it helps maintain posture. A common muscle imbalance problem is shoulders pulling forward after a chest workout. Working the back right after, prevents this from happening (especially cable rows). I also like it that the small muscle groups like biceps and triceps get worked each workout. They are worked indirectly with the back and bicep workout and directly on shoulders and arm day. Bigger muscle groups recuperate at a slower rate (even with brief workouts like this). Your arms will look better than ever with this split! No Need To Blitz A Muscle Group Many people need to change their idea of a good workout. The idea should be to work up a sweat while getting stronger and burning off body fat. This can be done with just a few quality sets and 1- 2 different lifts per body part. Also blitzing a muscle group will make you sore and you will be less likely to want to hit circuits or HIIT. Enjoy Various Physical Activities Without Fear Back in my clueless days when I was trying to build as much muscle as possible, I would skip out on fun activities if a muscle group was sore. I remember not wanting to go water skiing because my legs were too sore from doing squats. Another time, I couldn’t play tennis because my pecs were too sore. Bodybuilding style workouts really screw you up, if you want to do activities outside of the gym. I’m glad I came to my senses! Note: For those of you who do want to add a bit of mass, follow the bodybuilding technique of blitzing a muscle followed by rest. Put on a bit of muscle, but aim for that GQ look if you are a guy or Victoria Secret (Shape Magazine Look) if you are a woman. If you want to get the huge bodybuilder look that went out of style in the late 8. This site is dated and old school looking, terrible to read on mobile, etc. It's like a Ford Pinto compared to my new site.. Ferrari. Click the link to head over to my new site. The 5- day garage gym workout program. For most of us, just cleaning out the garage would be a great workout. Between pulling everything down from shelves, hauling it outside, and sweeping the floor we haven’t seen in years, we’d hit more muscle groups than anything in the gym. What's the best way to lose weight and put on some muscle? The answer: This five- day garage gym workout program. HOW IT WORKSThe goal with these workout is efficiency. After all, you’ve saved time traveling to the neighborhood sweatbox and rid yourself of the distractions, people, and time- wasters that come from training in a communal setting. No doubt you have commitments at home, too, which is why many guys retreat to the garage in the first place. You'll do each circuit three times, without stopping for rest at any point (unless noted, as with the planks on day 5). These circuits are structured to keep you alternating between pushing and pulling, or upper- body moves and lower- body moves, to make sure you're hitting every muscle group as you work through the circuit. If you're stuck with drywall or plywood, then do seated Russian twists.)On active recovery days, warm up by foam rolling for 5 minutes. Cool down with 1. If you’d prefer to step outside the garage and take advantage of yard or driveway space to do some interval sprints on one of those active recovery days, go for it. Pete Williams is a NASM- certified personal trainer and the author or co- author of a number of books on performance and training.
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