Dr. Yessis Sports Training Blog

Split routines are becoming more popular not only in bodybuilding but in the fitness and athletic fields. In general, a split routine indicates that you work one area of the body on one day and a different area of the body on another day. For example, upper body—Monday and Thursday, lower body—Tuesday and Friday, with a day off in between (Wednesday) for rest, technique, or cardio work.

In some cases split routines can be used to indicate different body part training as for example an arm and a chest exercise or an arm and a leg exercise on one day and different body parts on other days. In such cases there is more time in between repeating the same body part training since only two body parts are usually covered in one training session.

Such programs can be very effective for full strengthening of the muscles and/or developing muscle mass since the routines are quite intense. But, your body must be prepared to handle the loads and the intensity experienced in such routines.

If you are a beginner you should beware of split routines. They can bring about great soreness, possible injury and will not produce results greater than what can be achieved with simpler, easier type programs in the first few weeks or months. As a result, after a few months you will be able to catch up and even surpass others who first start on such routines.

More effective for beginners is to start with approximately 15-20 maximum repetitions for one set (after a gradual buildup.) As you become familiar with this routine increase the resistance on a gradual basis while still maintaining the higher reps to prepare your body for more intense work. After several months you will be able to increase the number of sets for even greater intensity. With this routine you will develop muscle, strength, endurance and mass.

When you use a split routine regardless of whether it is for a body part or muscle group you will be doing between 3-5 or more sets of 2-5 or more exercises. For 6-10 RM, the exact number of sets and exercises will vary according to the individual and his level of fitness. Using high resistance and a greater number of sets is very taxing on the body and if you do not have full recovery, you will end up overtraining or experiencing extreme soreness. Because of this, such routines are not recommended for beginners or novices.

Athletes often use a split routine of body-part training in which they incorporate explosive and strength exercises in one training session. Explosive and speed exercises are done at the beginning followed by strength and/or endurance exercises to conclude the session. These routines are very taxing. They are for the more advanced athlete who has been in training for some time and needs these routines to get ready for competition. In most cases, the exercises duplicate what is done in execution of the sports skills in game play.

For more information and sample program routines see Build a Better Athlete, Explosive Running, Explosive Basketball Training or Women’s Soccer: Using Science to Improve Speed.