Bro splits are popular among the bodybuilding crowd, as most programs that you find online or in fitness magazines utilize this workout split. Get in, stimulate the muscle, get out, and recover. Full-body workouts build a balanced body, since each muscle group is being exercised in the routine. Also, they should limit the number of sets to 15-16 for quads and hamstrings, and 14 sets for the chest, back, and shoulders. The occasional missed workout can easily be re-scheduled as there’s plenty of time in the week to make a day change here or there (any good routine should be flexible enough to accommodate your life). Missed a workout? The idea behind a 5 day split is that you dedicate each of the 5 days to a major muscle group. The number of exercises a trainer performs depends on the body part the trainer is working on. (Note that when I say workout, it is a workout for a given body part, such as legs.) And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. The Benefits of Full-Body Workouts. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. The following workout is meant to be performed Monday through Friday. Good for beginners who want to pack on muscles fast. Train the same muscle groups in both the morning and evening workout. Workout Morning session Evening session 1 40 to 50 minutes 20 minutes 2 50 to 60 minutes This works well for some people. Best Suited For: Most of the population, most of the time.. Training two muscles a day working them twice a week while working 4-5 days a weeks is a good option. Still, the term is somewhat flexible and can be applied to many different types of training. It’s no secret that split workouts are better for building muscle mass than full body workouts. This is a huge difference to a full-body workout and 3-day split workout routine, which only allows 1-4 exercises per muscle group. 2 – You’re Not Going To Overtrain Or Burn Out! Advanced hardgainers are better off using a 3 day on, one day off protocol where each body part gets 8 days before it gets trained directly again. This involves focusing 3+ days per week on one body part with one day per week for maintaining other body parts. Day 1: Legs, abs, Day 2: Chest, triceps, abs; Day 3: Back, biceps, forearms; Day 4: Deltoids, abs; This allows you to group a smaller body part with a larger one, or just train some of the bigger areas alone, this way you can train all muscles with more intensity. Same Body Part Twice-A-Days The first method is to train similar body parts on the same day. For lifters who are putting in the time and … So, if for example, you feel that your chest is lagging in comparison to the rest of your body, you would train your chest on day 6 perhaps, repeating the same chest workout from day 1. Good nutrition is part of recovery, so eat at least one gram of protein per pound of your body weight daily. Yet another approach is to work one body part per day, devoting a single session to exercises that train a particular muscle group. Other fitness buffs use a split routine, a two-day, three-day or even a four-day split. If you follow a full-body routine, although you will train each muscle group 3 or 4 times per week, again, you only perform one exercise per body part, so you’ll only be performing 3 or 4 exercises for each body part. The exception to this is Day 1’s workout. Gave me my excuse to workout twice a day!! You have to be wise when introducing twice-a-day training in that the volume should be increased gradually. One body part is trained each day. Weekly Schedule: It’s 4 total weight training workouts per week (2 upper body and 2 lower body) done with a 2 on/1 off/2 on/2 off format. On the other hand, there are those who train 3-day splits, and hit all muscles twice within the 6 days. The goal of each workout is to achieve a pump. For fastest results, you should try to hit each muscle group as frequently as you can, given your limits to recovery. Consider the weekly workout volume (number of sets per muscle group) of a full-body program and a 5-day program. Following a good 4 day routine for example is all you need to get a great physique, granted you follow a good workout routine. Not exactly. Since each body part has its own day dedicated to them, this type of training requires you to go to the gym approximately 5-6 times a week. Basically, when you follow a 7 day split, you use your two additional training days, to bring up lagging body parts and muscle groups, or to help you reach your goals much quicker. The total-body exerciser might hit his chest with 3 sets of bench presses on Monday, 4 sets of incline dumbbell presses Wednesday, and 2 sets of pushups on Friday. Structure your week’s workouts around this 3-day split principle, resting for at least a day after you've completed all three. Knowing this, it would seem that the best combination of cardio and full-body workouts tends to lean toward the 2/3 approach — two days of full-body workout and three days of cardio. And if you do full-body workouts the recommended 3 to 4 times each week, you’re giving each muscle in your body great stimulation. However, for hypertrophy purposes, it’s more effective to hit the same muscles. Each day you will work a different body part. Th Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds. 4-Day Split Workout Details . Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days. Weight Training Frequency: Each muscle group/body part is trained to some degree once every 3rd or 4th day, making this a moderate frequency split. You've probably heard the term "two-a … You’ll train one or two body parts per session. The best workout plan depends on your goals and your level of advancement. This means that each muscle group gets trained once every 3rd or 4th day, which makes this a moderate frequency form of weight training.. And like much fitness and exercise lore, that advice trickled down through magazines, blogs, and word of mouth until it became the type of conventional wisdom you might hear by the water fountain at the gym. 3. The morning session will be light and the evening one heavy (or vice versa). This means that you can actually perform 6-8 exercises for each muscle group rather than 1-4 exercises for larger muscle units. They're often a blast and great for more advanced lifters. You may be familiar with two-a-day training protocols targeting different parts of the body in each workout. Space your workouts 6-8 hours apart and make sure you hit your daily macros. The One Bodypart A Day Split Yet another way to split up the body parts is to train one body part per day (the one body part a day split). Another effective way to jam more work into a day is to split you AM and PM sessions by body parts or style of workout. 21; Andrew Lewis. Reply; reply ; Posted Mon, 10/28/2013 - 21:24 LIKE . In every magazine, book, workout video, and trainer’s philosophy, there has been mentions of 2 day splits, 5 day splits and more, but no one ever talks about the 7 day split. Dear friend, I'll give u a comparison Two muscles a day ( benefits) 1. Pros. Specialization workouts jump-start stagnant gains on a body part. When you do this, you’re essentially working each group of muscles every 5 to 7 days, assuming you give yourself a day or two off each week. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes. The program consists of two strength/power-focused sessions and two hypertrophy-focused sessions each week. I was eating just over 4000 calories, gained a good balance of muscle/fat. 2. Cons. Abs, calves, biceps, and triceps can be trained with 10-12 sets. Those who use a 2-day split, such as upper body/lower body end up working out four days per week to hit body parts twice. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. If one workout a day is generally a good thing, two workouts a day should be even better, right? Before getting into the reasons why a 7 day split workout could be the answer to your overtraining woes, it’s time to set some facts straight. With a five-day workout, each muscle group has an entire session dedicated to it. A 3 day split workout is the most popular workout routines around. The sessions won’t be very long—you should be out of the gym in 45 minutes. We recommend that you follow this plan for 10 weeks or 2.5 months to experience good results. Here, we've put several exercises to work through on each day. But if you will be on stage or on magazine covers where muscle definition and small details in your physique can be the difference between winning and losing , where small details will pop out, a more intense workout program is called for. Bodybuilders who work out for one to two hours while focusing on only one or two body parts are the ones who invented this rule of thumb. High volume and frequency result in a dramatic increase in hypertrophy on the specialized body part. I have developed the following great formula to accomplish this. Challenging your balance is an essential part of a well-rounded exercise routine. Whether you want to work out one body part per day or target multiple groups will depend on your fitness goals, activity choices and schedule limitations. The jury is still out on the long-term effectiveness and safety of a full-body workout three or more times a week. Above is an example of the classic 4 day upper/lower split, which is the split most commonly used with this frequency.As you can see, each muscle group and body part is trained 2 times per week.. More workouts, more sets and more exercises are not necessarily beneficial for the beginner… It’s quite the opposite actually. I personally used a bro split for the first 2 years of my training before I knew any better. In this case, this would work well for someone who is doing an upper/lower split, but will only be targeting each area of the body once per week (but with two workouts on the day it is done). The example shows a three-day workout split where trainers choose any three days of the week to exercise; Monday-Wednesday or Wednesday-Friday but there are different kinds of workout splits; six-day, two-day or four-day routines. Before we get into the routine, let’s discuss a few things to ensure you understand the plan and strategy.