Fat
Loss For Intermediates - Stepping up to the Next Level -
2
By Tom Venuto, GHF's Fat Loss Expert
MOVE UP TO A 2 DAY SPLIT ROUTINE:
A full body routine performed three days per week is probably
the best way for a beginner to start weight training. However,
this routine gets old fast. Within months or even weeks,
you will outgrow it and you'll need to add exercises.
The problem is, the more exercises you add, the longer
your workouts will become. If your workouts are too long,
you begin to reach a point of diminishing returns, and ultimately,
the excessive duration has a negative effect. The solution
is a split routine. A split routine means that instead of
doing all your exercises in one session, you "SPLIT"
your body in half and train one half on DAY ONE and the
second half on DAY TWO….
Adding more exercises allows you to:
1) Work each muscle more thoroughly and more deeply into
the fibers
2) Work the entire muscle group; for example, front deltoid,
side deltoid AND rear deltoid
3) Concentrate on each muscle more instead of spreading
your attention out
4) Apply more energy and effort to each body part instead
of holding back and conserving energy for the last few muscles
Here's a sample 2 day split:
Day one: Chest, shoulders, triceps, Abdominals
Day two: Thighs, Back, Biceps, calves,
And here's how it would fit into the week if you're training
four days per week and hitting each muscle twice per week:
Mon: Chest, Shoulder, Triceps, Abs
Tues: Thighs, Back, Biceps, calves
Wed: Off (or just cardio)
Thu: Chest, Shoulder, Triceps, Abs
Fri: Thighs, Back, Biceps, calves
Sat: Off (or just cardio)
Sun: Off: Total rest day
Here's one important tip when you're designing your own
split routines: CHANGE YOUR EXERCISES FREQUENTLY! This will
help alleviate boredom and prevent your muscles from "adapting"
to the routine (Changing routines every 4 to 12 weeks is
called the "muscle confusion" principle.) |
