Super Fitness Health BlogMake a Plan, Grow Your Muscles
It doesn’t matter if you’re trying to tone up, tighten up, or rip up, exercise is the key to a good training program . To have a chiseled, athletic look takes discipline, hard work and a training regimen that you can stick to . You will hear the term “training split” referred to in fitness magazines and in exercise speak. A training split is like your muscle building itinerary. Which muscle groups are you going to work on throughout the week? . When you’re giving your all in the gym, doing those workout routines to build muscle, which training split is best? Simply put, the best training split is the one that you can maintain week after week, month after month, and year after year .
The Standard Training Split
Throughout my years of working out, asking one buff dude after another how to build lean muscle, I’ve seen some pretty similar training routines . One common split that I see looks a little something like this :
MONDAY – Chest, Triceps and Shoulders
TUESDAY – Back, Biceps
WEDNESDAY- Legs
THURSDAY – Rest
That’s a good question. If a person is really serious about their fitness, they generally repeat this routine after their Thursday rest day . The makes a whopping six days a week of weight training !!
As cool as this might sound , I can’t say I’m a fan of the six-days-a-week workout plan . I don’t think it’s necessary, unless of course you’re trying to become an IFBB (International Federation of Bodybuilding) professional…which I’m not .
The Long Split
I like to base my training around a 7-day plan, but you don’t have to . I have come across programs that have ten to fifteen-day splits . Honestly, though, I unless it’s a bodybuilder, and I don’t see too many people follwing an extended-split. But if that works for you, you should do what’s working .
My Personal Training Split
We’ve examined two types of possible training splits. Now I want to show you the training split I use . I want to be muscular, but I just want to develop strong, functional muscles for kicking and punching, and the endurance for sparring (my training is geared towards karate/martial arts training) . Here’s what my regimen looks like :
Monday- Chest, Triceps, and Shoulders
Tuesday- Back, Biceps, and Abs
Wednesday- Karate/Cardio
Thursday- Legs and Abs
Friday- Spot training *(This is the day I hit any areas that need extra work.)
Saturday- Karate/Cardio
Sunday- Rest (Despite this being a “rest day” I usually end up doing some kind of karate training & light cardio, though)
Changing Your Training Split
Often people can become so obsessed with a given training split that they become slaves to their own training . Always remember you’re in charge. One great thing about training is that you have complete control . Does your training split suck? Well, guess what? You have the option to change it . You can adjust, adjust, and adjust again until you have a training schedule that is custom built for your body and for your schedule .
Whether you’re wondering “How Can I Lose Weight?,” the best way to build lean muscle fast, the alchemy behind building bigger calf muscles, or how to build arm muscles know that most great things start with a plan . Treat your muscle building and fitness goals in the exact same fashion . Plan Smart, Work Hard, Grow big .
Mike Powell
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