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Split System Training Defined

Split System Training is where you divide up your training so that you train only selected muscles in a session, not the whole body at one time.

Whole Body vs Split System Training

In the early days of bodybuilding, champions like John Grimek and Clancy Ross normally trained the whole body three times a week. 3 to 4 sets per body part were normally trained in a session, thus permitting the entire body to be trained in a day. As bodybuilding evolved, it was realised that a greater degree of precision in training was needed for superior development. Taking this approach means that muscles can be worked from many angles, thus stimulating the maximum amount of muscle. As a consequence, it is no longer possible to train the whole body in a workout. The Split System was developed to overcome this.

The Split System Training Tips

  • The most basic Split System involves dividing the body into just two parts: the upper and lower body muscles. To target a muscle further, divide the muscles so that it takes three training sessions to train the complete body.
  • A three day split routine could include all the ‘pushing’ muscles (chest, shoulders, triceps) on one day, ‘pulling’ muscles the next (back, biceps), and legs in the third day. Do not feel bound by this, as you can customise a split routine to suit your own individual needs.

Muscle Groups For Split Training?

The back, shoulders, chest, biceps, triceps, forearms, quadriceps, glutes, hamstrings, abdominals, and calves are all the basic muscles that need to be considered. Whilst the human body has over 600 muscles, you do not need to train all of these, let alone all of the muscles you want to train in a day. Normally bodybuilders divide their training into the following basic muscle groups: back, shoulders, chest, arms, forearms, thighs, glutes, waist, and calves. This enables the bodybuilder to sculpt and develop each area of the body. There are many exercises for each individual muscle. As you go from basic to advanced training, you can customise your split training program, so that your program best meets your individual needs, such as bringing up a particular lagging body part.

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