Splits Info Part2

by Lyle McDonald

Ok, having outlined a basic three day split last time, let me describe
another common split. This one is a four day push-pull split. It looks
something like this.

Mon: Chest, Shoulders,Triceps, Abs Hard
Tue: Back, Biceps, Legs Abs Easy
Wed: Off or aerobics
Thu: Chest, Shoulders, Triceps, Abs Easy
Fri: Back, Biceps, Legs Hard
Sat: Off or aerobics
Sun: Off

Basically, this split builds on the last split I described by dividing the
easy day into two separate easy days. I find it a bit easier to alternate
hard and easy days on consecutive workouts because it makes it a bit
easier to push harder on a given hard day (huh?). As with the three day split,
you must make sure to take it easy on the easy days. This split might
be for someone who just prefers to be in the weight room more than three
days a week. Otherwise, it's really not much different than the three
day push-pull split from my last post.

Before signing off, let me outline one last split. This is for the person
who wants to lift six days per week. Basically, you will only work a
given bodypart once per week, one bodypart per day. The key to this
routine is intensity. Since each bodypart only gets worked directly once
per week, you have to make sure that it needs the entire week to recover.

Mon: Chest
Tue: Back
Wed: Shoulders
Thu: Biceps
Fri: Triceps
Sat: Legs
Sun: Off

On each given day, you really have to hammer the bodypart. Usually, 3-4
exercises per bodypart with 4-5 sets on each exercise pyramiding each
set. Generally, do multi-joint exercises (i.e. bench press, incline press)
before isolation movements (i.e. cable cross-overs, flyes). Also, I highly
recommend alternating pushing and pulling days with this type of routine.
On Monday, although you are really working chest, delts and triceps are
getting hit indirectly. If you were to do delts on Tuesday, you risk over-
training them. So, by throwing in a pull day (back, where back and biceps
will be stressed), you can give the push muscles a day to rest before you
hammer them individually.

Again, let me state that these are by no means the only splits that will
work. They happen to be a few of the most common splits which I've found
to be effective. If you find something else which works for you, by all means
do it. Also, let me restate that split routines aren't really necessary until
the intermediate stage of weight training. Usually anywhere from 6 months
to 1 year should be spent with a more basic routine (i.e. three days per week
working the whole body each day).


source: misc.fitness newsgroup, 24 Jan 94.
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