Tips To Keep In Mind For A Solid Training Split

Once a decision is mode on how many days to weight train the next step is to actually create the training split. An effective routine will hit all muscle groups in the body hard while allowing plenty of recovery time between workouts - this can be even more difficult when other physical activities are thrown into the equation (such as martial arts, sports or dancing). While there are many options on how to do this properly, a few important points must be kept in mind.

1. Don't rely too much on machines or cable equipment as free weights are the superior choice for building muscle. Workouts should be built around the three most fundamental compound exercises - squats, deadlifts and benchpresses. All three of those are great for adding size and strength in a short period of time but each one should be done on a separate day due to the amount of energy required for each (especially squats and deadlifts). Other compound free weight movements such as pullups, shoulder presses and bent-over rows as well as intense lower body movements like leg presses can then be added to this foundation. Finishing exercises should always come last in a workout unless a pre-exhaust routine is desired (performing isolation movements before compound ones to exhaust the major muscles first - such as performing flyes before benchpresses).

2. Despite what is written in popular bodybuilding magazines, 20-25 sets for a single muscle group is overkill for a natural lifter. Even large groups like chest or quads usually get a good workout from 6-8 sets performed intensely. For smaller groups such as biceps and calves, 4-6 sets is plenty. The back however will require 8-12 sets because it is responsible for many different movements (horizontal and vertical pulls as well as stabilizing work of the lower back).

3. Be aware of secondary muscle groups involved while training major groups - triceps with chest is one example. Because secondary muscles are typically weaker than the primary groups they assist, they usually are worked to the max and require time between workouts to recover. Therefore it is wise to design workouts with this in mind (in above example, triceps should not be trained he day after chest as this could lead to overtraining).