Building A Better Weight Training Split

You’ve managed to kick procrastination to the curb and get that gym membership that  you have been threatening to buy for months. For better of worse you have finally made the commitment. The contract is signed, you’ve forked over a handful of cash and the deal is done. All that is left is the simple task of actually working out. How difficult can that be? But before you start slapping iron on the barbells there is a decision to make. Do you go with high reps or low? How many sets and what exercises should you focus on to reach your goal? Do you do a full-body workout or break it down by body part? What do you do? What do you do?

Treat your body like your business and attack it with a plan. The first step to building a solid physique is deciding what your goal is. Do you want to rip out the sleeves of your shirt with arms proportioned like Arnold’s or do you simply want to fit into those size 4’s that have been hanging in your closet since Monica Lewinsky was front page news?

Once you have decided what your goal is, commit to it. Write it down and tape it to your refrigerator, tell your friends and shout it from the rooftops. Make it known that you have a fitness goal and you make yourself accountable. No accountability, no results.

If You Are New To Weight Training

Building a solid physique is like building a house; if you don’t take the time to lay a solid foundation of fitness you are setting yourself up for an injury somewhere down the line. Start out slowly and allow your body plenty of time to recover during the first few weeks of training. If you are so sore that rolling out of bed in the morning is an orgy of pain, you are pushing yourself too hard and/or too fast.

Muscle Building Split

Muscle isn’t built overnight. If your goal is to add a significant amount of muscle, plan on slow and steady progress. The body responds to weight training by adapting; building stronger and slightly larger muscles. Which brings us to one of the most fundamental principles of resistance training, that of progressive overload. As your body adapts and becomes stronger you must increase the stimulus to the muscle. If you want your muscles to continually keep getting stronger and bigger, you must use progressively heavier weights. If, however, your goal is to be toned increasing the repetitions may be more appropriate. Use the following guidelines for optimal results.

• Do 3 to 4 sets per exercise
• Perform 8 to 12 repetitions (reps) per set for muscle building
• Perform up to 15-20 repetitions for muscular toning
• Do 2 to 4 exercises per body part
• Rest 1 to 2 minutes between sets if your goal is to build muscle
• Rest only 15-30 seconds between sets if your goal is to tone muscles
• Allow a minimum of 2 days rest between body parts

Sample Muscle Building Split

• Monday-Chest, Triceps
• Tuesday-Quadriceps, Hamstrings (i.e. legs)
• Wednesday-Low to moderate intensity cardiovascular training
• Thursday-Back, Biceps
• Friday-Shoulders, Calves

Weight Loss Split

The key to designing a weight training split geared toward fat loss is to maintain a high intensity throughout the workout. Keep the rest breaks short and your body moving the entire time.

• Keep reps high (12 to 20 per set)
• Perform 1 to 3 sets per exercise
• 1 to 2 exercises per body part
• Rest periods between sets should not exceed 1 minute

Sample Fat Shredding Split

• Monday-Full body workout
• Tuesday-Cardio (i.e. running, stairmaster, walking)
• Wednesday-Full body workout
• Thursday-Cardio
• Friday-Full body workout (vary the exercises performed)

The Missing Ingredient

Nutrition plays a huge role in both gaining muscle and losing body fat. If you eat poorly, all the weight training in the world won’t get you the results you are looking for.

Follow These Guidelines for Fitness Success

• Larger muscle groups should be worked before smaller muscle groups.
• All major muscles groups must be worked, not just the “mirror” muscles (i.e. biceps, chest).
• “Marathon” workouts are a waste of time. If you are exercising for more than one hour you are probably spending too much time chatting and not enough time sweating.
• Allow a muscle group to rest for at least 48 hours before working it again. For example, if you do bench press on Monday, the soonest you would bench again would be Wednesday.
• Rest is essential! Your muscles don’t grow while you are working out. They repair and recover in the 24 to 48 hours after your workout.
• If your muscles are still sore from the last workout, it is too soon to work them again.

Taking the Fast Track

Frustrated with your results? Maybe it is time to consult a professional. Personal trainers vary drastically in degree of expertise and knowledge so don’t be afraid to ask questions when interviewing a personal trainer. Questions to ask of a potential trainer:

1. Do you have a degree/certification?
2. How long have you been in the fitness field?
3. Can I speak with some of your current clients

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