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Advanced Workout Splits

Advanced Bodybuilding Split Routines

Due to the time involved, bodybuilders, power trainers and sports trainers find the option of undertaking a total body workout unfeasible. Therefore, split routines are the preferred option.

Two Day Basic A And B Split:

By dividing the body in half, the basic A and B split is a good way of introducing someone new to bodybuilding. With this strategy the whole body gets trained twice each week ensuring that the muscles do not degenerate.

This training is ideal for those trainers who do not wish to, "chemically enhance" their training as it allows enough time for the body to naturally recover fully from the training. You may elect to take 1 or 2 rest days after training the whole body, depending on your ability to recover from the training.

In a split routine, unless for sport specific reasons, make sure that you don’t put all the upper body together as this puts too much blood and lactic acid in the same area and this will make the upper body too tired to do any further upper body work the next day.

Three Day A - B - A Split:

By dividing the body into thirds, the 3 Day A - B - A Split routine is an ideal strategy for a trainer who wishes to undertake bodybuilding training, but can only spare 3 workout days each week. This strategy is undertaken over a two week training cycle in which the entire body is trained 3 times over a 2 week period.

Three Day Split:

The 3 Day Split is an advanced split routine option which requires good recovery abilities, as the body is divided into thirds and trained twice each week. Of all the split routines the 3 Day Split represents the best option in terms of the fact that each body part is trained every 5 days. This ensures that very little muscular atrophy takes place.

Four Day Split:

The 4 Day Split is perhaps the most advanced of the split routine options, as the body is divided into quarters, allowing more time to be dedicated per body part. Such an intense level of training requires good recovery ability, or, "chemical enhancement". The 4 Day Split was the preferred training program of former Mr Olympia, Dorian Yates.

In the last three examples the training days should alter so that the body doesn’t get used to training the same body part on the same day each week.

A Word Of Warning:

The advanced training strategy you chose should not be based around your ego. No, the advanced training option you choose should be based upon the following:

• Your Ability
• What Works For You
• Your Own Individual And Unique Lifestyle Circumstances
• Your Ability To Recover
• The Effectiveness Of Your Nutritional program
• Your Rest And Recovery
• Correct Sleeping Patterns

The more intense the training strategy, the more the quality of these factors need to be.

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