Split Muscle Workout Routines

If you have been training for some time you’ve probably heard of a training type known as the “split muscle routine”. Split muscle routines consist of working a different muscle with each workout 3-4 times per week. Below is a popular example of a split workout routine:

• Workout 1 – Back, Chest and Abs
• Workout 2 – Biceps and Triceps
• Workout 3 – Legs, Shoulders and traps

This type of training is great if you are trying to build muscle and don’t have the time or energy to complete a full body workout. Although I personally recommend doing full body workout routines there is nothing wrong with a split routine.

To effectively follow a split muscle workout routine you should ensure the following:

Workout 3-4 Times per Week

Workout frequency for a split muscle routine should be 3-4 times maximum, if you work out 3 times per week this will cover each body part in the week, if you prefer working out 4 days per week this could be used to lighten the load and split your workouts into 4 days, if you have the time to workout 4 days per week I recommend this as it will decrease the amount of time you spend on each workout day.

You should aim to have at least 24-48 hours rest between workouts, if you are training 3 times per week I recommend 48 hours rest from lifting weights, for 4 workouts per week 24 hours will be adequate rest, also the rest in between workouts can be used for light cardio work or other sporting activities.

3-5 Exercises per Body Part

Because you only train 2 body parts in each workout you need to ensure you tire the muscle, because of this it is recommend you perform 3-5 different exercises per body part. If you are just starting out with a split routine or haven’t lifted weights in a while start with 3 exercises per body part, after a week or so you can increase the number of exercises to 4 and then 5 when you feel comfortable.

Using the Biceps and Triceps workout you could do the following exercises:

Biceps

• Barbell curls
• Dumbbell curls
• Concentration curls
• Hammer curls

Triceps

• Upright dips
• Close grip bench press
• Triceps rope extensions
• Triceps press downs
• Skull crushers

2-3 Sets, 8-10 Repetitions

To make sure you are working hard with a split routine you need to train heavy by performing 8-10 repetitions and also perform 2-3 sets for every exercise. As a general rule I perform more sets with compound exercises than I do with isolation exercises, also bigger muscle groups such as the back and legs generally have 3 sets per exercise.

Once you have successfully completed 10 repetitions for all the given sets of an exercise you can be confident to increase the weight next time around.

Also, if you have weak muscle group you are trying to improve adding an addition set for that exercise will be beneficial, sometimes I do this randomly when I have sudden spurs of energy or if I’m trying to break out of a plateau.

Diet & Recovery

The great thing about split body workouts is that they are not as mentally or physically demanding compared to full body workouts. However they still require energy to perform the exercises 3 or 4 times per week, so you must ensure you receive the adequate amount of calories from good proteins, carbohydrates and fats. (See my diet and nutrition section for more info).

Rest is important as muscle is built when you rest/sleep, not when you lift weights. You should aim for at least 8 hours sleep every night, if you find you’re still tired it means your not getting enough sleep. Make sure that immediately following a heavy weight lifting workout you rest or at least try not to do anything too strenuous, at this point you need recovery from proteins and carbohydrates.

Compound Movements

Compound moves must be included with any workout routine, compound moves release the most growth hormone in the body, burn the most calories and build the most muscle. A compound move is a movement that consists of 2 or more joints and muscle groups, examples of compound moves are: barbell bench press, deadlift, barbell squats, triceps dips etc.

When creating a split body workout routine you should aim to complete at least one compound move for each body part, also perform these compound moves early on in the workout as they require the most energy.

Progressive Resistance

All workout routines will build muscle and burn calories, but making them effective requires you to progressively increase the number of repetitions or increase the weight you lift. For this reason it is very important to write down the number of repetitions and the weight lifted for every exercise you perform. The second time that workout is performed you should aim to increase the reps or slightly increase the weight (or both) from the previous workout, you will only know this by writing it down. Following this simple principle is the key to building muscle, of course you still need a good diet but if you progressively increase the resistance your half way there!

If you continue to lift the same weight for the same amount of reps week in week out you will see initial strength and muscular gains but this will eventually stop and you will be wondering why you’re not gaining any muscle.

Keep it Short

A split body routine consisting of 3-5 exercises per body part and should take between 60 -70 minutes to complete, although this may vary depending on the exercises you perform and the workout you do.

I remember on my legs and shoulders night, this took me a lot longer than training biceps and triceps because it was a tougher workout. You may find this happens to you as well, don’t worry as long as you try to keep workout time to a minimum you will be fine.