Split Workouts… Split Workouts…

Moving Past The Bodybuilder’s Split And Learn

New Ways To Create Your Workout

By: Taylor Ryan; NASM certified personal trainer and Figure Competitor

http://www.fitness-analyzer.com AND http://www.totaltonedwomensclub.com/blog

Moving Past The Bodybuilder’s Split And Learn

New Ways To Create Your Workout

By: Taylor Ryan; NASM certified personal trainer and Figure Competitor

http://www.fitness-analyzer.com AND http://www.totaltonedwomensclub.com/blog

The Typical Idea Of Split Routines

The Typical Idea Of Split Routines

Ask A Bodybuilder their workout program and get this in response: Monday: Chest and BackTuesday Biceps and QuadsWednesday: Core and TricepsEtc… The Idea of dividing up all major muscles and

giving them ONE day each… SO…ARE YOU A BODYBUILDER OR JUST LOOKING

TO GET INTO THE BEST SHAPE OF YOUR LIFE?

Ask A Bodybuilder their workout program and get this in response: Monday: Chest and BackTuesday Biceps and QuadsWednesday: Core and TricepsEtc… The Idea of dividing up all major muscles and

giving them ONE day each… SO…ARE YOU A BODYBUILDER OR JUST LOOKING

TO GET INTO THE BEST SHAPE OF YOUR LIFE?

What’s The Best Workout For Almost Everyone?

What’s The Best Workout For Almost Everyone?

Total Body WorkoutsWorkouts designed to work your

entire body and major muscle groupsWorkouts designed for 3 days per

week… less than an hour in the gymIntense and challengingThey have several benefits for your

workout and your results…

Total Body WorkoutsWorkouts designed to work your

entire body and major muscle groupsWorkouts designed for 3 days per

week… less than an hour in the gymIntense and challengingThey have several benefits for your

workout and your results…

Why Total Body Workouts? Why Total Body Workouts?

Burn maximum calories: lose fat all over your body

Build great muscle Build strength and enduranceEast to followEasy to custom design for your fitness

goals (someone wanting to lose fat would have a different workout design than someone wanting to build muscle).

Burn maximum calories: lose fat all over your body

Build great muscle Build strength and enduranceEast to followEasy to custom design for your fitness

goals (someone wanting to lose fat would have a different workout design than someone wanting to build muscle).

Why Would You Consider A Split Routine?

Why Would You Consider A Split Routine?

Determined to workout back to back daysMuscles need rest to recover and buildNever work the same muscles back to back

day… you risk overtraining and not giving muscles R & R to build

Preparing for a contest or event: Workouts are in overdrive to get results by a deadline

Perk of the split workout… never doing the same workouts in a row. Not boring and easy to change up.

Determined to workout back to back daysMuscles need rest to recover and buildNever work the same muscles back to back

day… you risk overtraining and not giving muscles R & R to build

Preparing for a contest or event: Workouts are in overdrive to get results by a deadline

Perk of the split workout… never doing the same workouts in a row. Not boring and easy to change up.

Split Routines Go Beyond Bodybuilding Workouts

Split Routines Go Beyond Bodybuilding Workouts

I am not an advocate of bodybuilder’s version of the split routine. Why work each muscle group only once when you can do them twice a week to see results?

You are not a bodybuilder so we are going a step further into splitting up workouts.

There are 3 main ways to split up routines:

Upper vs. LowerPush vs. PullHigh vs. Low intensity

I am not an advocate of bodybuilder’s version of the split routine. Why work each muscle group only once when you can do them twice a week to see results?

You are not a bodybuilder so we are going a step further into splitting up workouts.

There are 3 main ways to split up routines:

Upper vs. LowerPush vs. PullHigh vs. Low intensity

Upper/Lower Body SplitUpper/Lower Body SplitDivide workouts between lower body and upper

bodyTypically 4 days working out with an off day in

the middle and weekends Lifting days: Mon, Tue, Thu, Fri… Off: Wed, Sat, Sun

One day it would be:ChestArms/shouldersBack

The next day would be: LegsCoreButt

Divide workouts between lower body and upper body

Typically 4 days working out with an off day in the middle and weekends Lifting days: Mon, Tue, Thu, Fri… Off: Wed, Sat, Sun

One day it would be:ChestArms/shouldersBack

The next day would be: LegsCoreButt

Push/Pull WorkoutsPush/Pull Workouts

Your body is divided in a front and back…

Workouts are split with one day doing all pushing exercises followed by a day of all pulling exercises

Pushing moves generally work the front body and pulling targets the back side.

Cont’d…

Your body is divided in a front and back…

Workouts are split with one day doing all pushing exercises followed by a day of all pulling exercises

Pushing moves generally work the front body and pulling targets the back side.

Cont’d…

Push/Pull Workouts Cont’dPush/Pull Workouts Cont’d

Same as upper/lower workout days and rest

Example of pushing moves:Push upsLeg curlsShoulder press

Examples of pulling moves: Pull upsRowsStraight-legged dead lift

Same as upper/lower workout days and rest

Example of pushing moves:Push upsLeg curlsShoulder press

Examples of pulling moves: Pull upsRowsStraight-legged dead lift

High/Low IntensityHigh/Low Intensity

Change up the intensity/difficulty from workout to workout

Or… do one workout with a heavy weight, low rep emphasis and the next with a low weight, high rep emphasis

The downfall… you are working the same muscles on back to back days.

If day 2 is going to be low intensity make sure it stays that way

Cont’d…

Change up the intensity/difficulty from workout to workout

Or… do one workout with a heavy weight, low rep emphasis and the next with a low weight, high rep emphasis

The downfall… you are working the same muscles on back to back days.

If day 2 is going to be low intensity make sure it stays that way

Cont’d…

High/Low Intensity Cont’dHigh/Low Intensity Cont’d

Here is a sample workout plan for this form of splitting things up…

Monday: Lifting weights at 85-95% of your 1 rep max for 6-10 reps with a 1-3 minute rest between sets

Tuesday: Lifting weights around 60-70% of your 1 rep max for 12-15 reps with only 30-60 sec rest

Here is a sample workout plan for this form of splitting things up…

Monday: Lifting weights at 85-95% of your 1 rep max for 6-10 reps with a 1-3 minute rest between sets

Tuesday: Lifting weights around 60-70% of your 1 rep max for 12-15 reps with only 30-60 sec rest

To RecapTo Recap

Stay away from the bodybuilding method of split workouts

The best workout for most people is the total body workout done 3 days per week with a rest day between each

For people set to workout more often then 3 days splits may be best to keep muscles from overtraining.

Cont’d

Stay away from the bodybuilding method of split workouts

The best workout for most people is the total body workout done 3 days per week with a rest day between each

For people set to workout more often then 3 days splits may be best to keep muscles from overtraining.

Cont’d

Recap Cont’dRecap Cont’d

The three best ways to split up your routine:

Upper and lower body splitPush and pull split… a.k.a. front/back

splitHigh and low intensity workouts…

changing the variables and making sure not to over train.

The three best ways to split up your routine:

Upper and lower body splitPush and pull split… a.k.a. front/back

splitHigh and low intensity workouts…

changing the variables and making sure not to over train.

Where To Get More Great Weight Training Info

Where To Get More Great Weight Training Info

You can find more tips and information from Taylor Ryan at:

http://www.fitness-analyzer.com

Andhttp://www.totaltonedwomensclub.com/blog

You can find more tips and information from Taylor Ryan at:

http://www.fitness-analyzer.com

Andhttp://www.totaltonedwomensclub.com/blog