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The Gist of Workout Splits

The Gist of Workout Splits

gist\JIST\noun: essence or the main point

In the world of exercise there's no shortage of tips designed to help anyone with getting the best of their workout. It's great that they exist so it helps eliminate the wasting of precious time. 

With so many different ways to maximize your workouts one of the best is the use of workout splits.

What's a Workout split?

workout split is how you divide up your workouts throughout the week either by body region, movement, specific body part, or by lift. Not saying that you can't do an entire full body workout constantly (i.e. HIIT training or fitness boot camps) BUT it can be a disservice because you can run into fatigue, never get adequate recovery time and you can end up working out the same exact muscles each time...especially if you train for two days in a row. 

 

The benefits of doing a work out split is that it can amp up the calories burned and can lead to increased muscle mass. And when it comes to recovery time, it allows any group of muscles that were focused on the day before to rest.

 

What are some examples of a good Workout split?

1. Push/pull/legs is favorite training split which includes pushing muscles (chest, shoulder, triceps), the pulling muscles the next (back, biceps, forearms, abs), and lower body (quads, hamstrings, glutes, calves' w/ abs) on the next day. Add in rest days where needed, all while you don't miss any days.

 

2. The PHAT (Power Hypertrophy Adaptive Training) 

The PHAT workout routine is designed to blend powerlifting and bodybuilding routines into a single training program. Although powerlifters and bodybuilders use different reps and weight schemes to reach their respective goals, the PHAT program is a training system balances the demands of both, so you can both sculpt and build strength.

 

3. The 5-day split offers many advantages, particularly with intermediate and advanced bodybuilders. 5-day splits provide the chance to have focused strength gains and building mass with less body part fatigue. There are tons of options f moving this routine around to fit your schedule.

While workout splits are generally for those who are bodybuilders and/or athletes, if you're just beginning your fitness journey you can use some of these tips and tailor your regimen to work for you (how many days you work out and which muscle groups)so it can better help your fitness goals.

Whatever you choose....go for it !

 

 

Picture credits: 

Photo by furkanfdemir and MART PRODUCTION from Pexels

Information from https://greatist.com/fitness/what-is-split-training#1 

https://advancedbodymetrics.com/workout-routines/5-of-the-most-effective-training-splits-for-muscle-and-strength/

 

 

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