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Split Training Routines

A split training routine divides workouts into focused sessions targeting specific muscle groups rather than all muscles in one session. This allows for higher intensity, volume, and recovery time for each muscle group, and is more effective for building muscle mass. However, split routines require more time commitment compared to full-body workouts. While split routines may provide better hypertrophy results, full-body and split routines produce similar strength and performance benefits in the long-run. Split routines are generally more suitable for experienced lifters.

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Jose Miguel Mencias
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36 views

Split Training Routines

A split training routine divides workouts into focused sessions targeting specific muscle groups rather than all muscles in one session. This allows for higher intensity, volume, and recovery time for each muscle group, and is more effective for building muscle mass. However, split routines require more time commitment compared to full-body workouts. While split routines may provide better hypertrophy results, full-body and split routines produce similar strength and performance benefits in the long-run. Split routines are generally more suitable for experienced lifters.

Uploaded by

Jose Miguel Mencias
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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SPLIT TRAINING

ROUTINES

A presentation by Mencias & Ong


What is a Split Workout?
● “A program of weight training that
divides training sessions by body
regions” (Rogers, 2020)
● It is a routine that divides a workout
into specific muscle groups, rather
than targeting all of them in a single
workout.
● It is flexible enough to allow multiple
variations. Img Source: https://www.healthline.com/nutrition/isolation-exercises
Split Workout Examples

● Upper/Lower Body Split

● Push/Pull/Legs Split

● “The Bro Split”

● There are many more variations, but


Img Source: https://builtwithscience.com/workouts/best-workout-split/

these are the common ones.


What are Split Workouts for?
● Split workouts require more time
commitment than full-body workouts.
● Entire workout sessions are only
focused on a few muscle groups.
● They are better for gaining muscle mass
by increasing the intensity, exercise
volume, and recovery time for specific
muscle groups.
● Split workouts are also useful when
nursing or strengthening certain Img Source: https://www.spineorthocenter.com/3-knee-strengthening-home-
exercises/
muscles after an injury.
Research on Split Workouts
● Split Workouts are more effective at building muscle hypertrophy than full-
body workouts due to muscle groups receiving a higher volume and intensity.
● However, there is negligible difference between a full-body workout and a split
workout when it comes to muscular strength or power in the long-term
(Pedersen 2020).
● Both will eventually achieve similar levels of health and performance benefits,
but split workouts require more time commitment and are unsuitable for
beginners or inexperienced lifters.
Study by Bartolomei et al. (2020)
● Split workouts are more effective in achieving muscle hypertrophy, while a “TB
approach may be optimal to stimulate maximal strength adaptations in highly
trained men” (Bartolomei et al., 2020)
○ Study consisted of 21 men who have been performing resistance training exercises for at least
3 years
○ Randomly divided into a Total Body (TB) or Split Routine (SR) group
○ After 10 wks, the subjects’ strength and muscular morphology were assessed
■ Notable differences
● Strength: Greater increases in isokinetic strength expressed at 25 cm/s (+11.5% and
+2.3% in TB and SR, respectively)
● Hypertrophy: 10.0% increase in VLMT observed in the SR group from pre to post,
compared to 2.9% in the TB group
“Higher training frequencies seem to be particularly appropriate
to stimulate neural adaptations, when multi joint exercises are
performed (29). High training frequencies may also be beneficial
in optimizing exercise technique and motor coordination (26)
through an optimal distribution of the training volume per muscle
group.” (Bartolomei et al., 2020)
In summary
● Split training routines focus on only working specific muscle groups during a
session.
● It is more effective at building muscle mass compared to a full-body workout.
● There are many ways to divide a program into a split workout.
● However, split training demands more time commitment and effort.
● Missing one day of training means neglecting that muscle group for the entire
week.
● In the long-run, split training and full-body training will achieve similar results.
● Split training is more suited to experienced or advanced lifters.
References
● Pedersen, et al. (2022). A randomized trial on the efficacy of split-body versus full-body resistance training in non-
resistance trained women. BMC Sports Science, Medicine and Rehabilitation. Retrieved from
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-022-00481-7
● Capritto, A. (2020). Full-body workout vs. split workout: Only one is worth your time. CNET. Retrieved from
https://www.cnet.com/health/fitness/full-body-workout-vs-split-workout-which-is-better/
● Bartolomei, S. et al. (2021). A Comparison Between Total Body and Split Routine Resistance Training Programs in
Trained Men. The Journal of Strength and Conditioning Research. Retrieved from https://journals.lww.com/nsca-
jscr/fulltext/2021/06000/a_comparison_between_total_body_and_split_routine.6.aspx.
● Evangelista, A.L. et al. (2021). Split or full-body workout routine: which is best to increase muscle strength and
hypertrophy?. National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8372753/.
● Read, T. (2022). Split Workout Schedule: What To Know and Examples. Healthline. Retrieved from
https://www.healthline.com/health/fitness/split-workout-schedule#bottom-line
● Rogers, P. (2020). Pros and Cons of Split System Training Routines. Verywell Fit. Retrieved from
https://www.verywellfit.com/split-system-training-purpose-and-routines-3498381.
● Flaticon.com (for free icons)

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