Pros and cons of split workouts.
The split training program can become more specific if you narrow the division into the upper and lower parts of the body to certain muscle groups (for example, legs, buttocks, arms, back, chest and abs).Split exercise programs rarely divide workouts into each of these areas. Most often, the emphasis is on the legs and buttocks in one lesson, and on the arms, back and chest in another. Abdominal training is suitable for any activity.
Split-system training is mainly used by bodybuilders or fitness trainers; professional powerlifters and Olympic athletes do not use this approach.
Advantages of split-system training
Split training gives time for more intensive training of a certain area of the body with additional days for recovery before this area is worked out again. If you have an hour a day that you can spend on exercises, the split program will allow you to intensively engage one or two muscle groups every day with more sets and heavier weights.
The work of the muscle group before fatigue will stimulate the recovery and growth of muscles. This intensity of training can lead to better results in building muscle mass.
Split workouts allow you to leave at least 48 hours between workouts with weights for the main muscle groups, which is recommended for their maximum recovery.
Disadvantages of split-system training
Full-body workouts are recommended for people with a limited schedule and beginners, who usually start with a full-body workout so that they can learn the correct exercise technique and improve overall strength and fitness.
With a separate program, it is important not to miss training sessions, since each of them has a different orientation. Taking too long breaks between workouts of any muscle group impairs the progress in achieving your goal.
If you can't stick to a strict schedule, a full-body workout may be a better option for you than a split workout.
Split-system training programs
When developing a split system training program, consider these options. Although they are widely used, this is not your only choice. You can also create a schedule that you like the most.
Upper / Lower body separation
This is a regular split, alternating days of training only for the upper body and only for the lower body. This is a good choice for general fitness. Exercises for the press are performed on the days chosen by you.
Push / pull, separation
This type of split works out both the upper and lower parts of the body, but divides the exercises into pushing exercises and traction. On the same day, pushing exercises of the upper body and squats or lunges of the lower body are performed. On another day, there are traction exercises (for example, arm bends, deadlifts, downlifts or deadlifts) aimed at the back of the body and biceps.
Antagonistic training for splitting muscles
The opposite muscle groups are worked out every day, divided into groups of three or four workouts per week.
Result
Split training is a training with a certain type of separation and schedule, which has a number of advantages, for example, each muscle group is worked out more carefully and gets enough time to recover. But this type of training is recommended for more advanced athletes and people who can adhere to a strict training schedule, since skipping such a program affects your progress much more (in a negative way).
