When should SPLIT ROUTINES be used?

[jw23]

More specifically, when do we use a 2-, 3-, and 4-day split routine? (i.e., Monday is chest/back, Wednesday is Legs/Abs, etc.)

Are there any advantages in using one over the other?

[partymonster975]

Most well known personal trainers prefer splits. I like them more myself as well.
So to answer ur questions, most of the time.


For example, heres a Poliquin quote...

I'm the first one to want to improve on any training system, but I do not know anyone successful in the strength coaching business who uses full body routines exclusively. In bodybuilding, I don't think Ronnie Coleman trains whole body three days a week. I've never known a successful bodybuilder, even the low set guys like Dorian Yates, to do whole body training. Every single Olympian I've trained used split routines. I've been in this profession for 26 years and no one has ever convinced me, by their results, that full body routines are the only way to go.

[John Prophet]

well the question is...who are you training? obviously whne u speak of Dorian or Ronnie you arent going to be using full body routines on them.

but what about Sally Soccer mom?

Ive used lots of "half and half" routines where u basically split the body in halves and do a half on M,W,F etc

M-chest/delts/tris

W-legs/back/biceps

Fri-chest/delts/tri

M-legs/back/bi

and so on.


The problem with PTing and splits is that u generally arent going to be seeing a client 5 days a week. Usually you are working on 3 days at the most...so u can only split things up so far.

for a real rank beginner id probably use fullbody...but that doesnt mean id work every exercise every session. Like we might do deadlifts on Monday but then squats on Wed and something else on Friday.

[Al Shades]

More specifically, when do we use a 2-, 3-, and 4-day split routine? (i.e., Monday is chest/back, Wednesday is Legs/Abs, etc.)

Are there any advantages in using one over the other?

Splits simply bring better results, no matter what the "functional strength" crowd says.

The disadvantage with splits is that they won't work with real beginners because they'll skip workouts. You can't do that on a split because you'll end up going two weeks without hitting a certain muscle group.

The progession that I take in terms of workout routines is as follows:

1-day Full Body
2-day Upper/Lower
3-day Upper/Lower/Core
4-5 Day Body part split