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Aim of Split Workout
The following six weeks are designed to challenge your body more, further increasing overall strength, symmetry, and muscular endurance. Split workout will lead to noticeable increases in muscle size or tone and body shape.
Progression during Split Workout
You divide your body into two parts - upper body and lower body - and employ the sets training method. Slightly heavier weights and lower repetitions are used. Increase your training frequency to three workouts per week on non-consecutive days (e.g. Monday, Wednesday, Friday), so you have a minimum of one day's rest between workouts. This allows you to increase the training intensity.
Alternate the two workouts. This means that one week you will perform the first workout twice and the second workout once, and the following week you will perform the second workout twice and the first workout once. The workout should still take about 45 minutes (excluding warm-up and stretching). Select slightly heavier weights for each exercise so you are increasing the total workload for each muscle group. The last 1-2 repetitions you should feel very hard (that is, grinding to a halt) but leave you just below the point of muscle failure (the point at which you can no longer lift the weight in the proper form). Maintain strict form for each repetition, using the complete range of movement. Rest for approximately 60-90 seconds between sets or until your breathing rate almost returns to normal.
Weeks 1-5: Split Workout
Workout time: Approx. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.
Rest: Allow approx. 60-90 s between sets and 1-2 min between exercises.
Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.
Split Workout 1: Upper Body
Split Workout 2: Lower Body
3-Way Split Workout - This is the easy 3 way split workout dividing your body into 3 parts and working on them sepeately with three workouts.
2-Way Split Workout (advanced) with supersets - Month 6 onwards you can also go for this workout. This workout emphasizes on superset training.
2-Way Split Workout (advanced) with pre-exhaustion training - Month 6 onwards you may go for this workout also which emphasizes on pre-exhaustion training.
Beginning Weight Lifting - This is for the people who are beginners to weight lifting. It consists of reasons to weight lifting, myths of weight lifting, selecting appropriate gym.
Weight lifting tips for body builders.
Weight lifting routines should cover all aspects of your fitness goals.
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