No matter how committed you are to your fitness routine, there will come a time when you end up skipping your exercise for a few days. This can be due to medical reasons, your job, time constraints, traveling, or just because you are getting lazy. As a result of these issues, most people simply leave their workout for a few days. After spending their time, when they try to get back into their fitness routine, they lose motivation and their body starts aching as well.
With such a busy routine, experts explain that skipping your work day is not a good option. Instead, it is much better to switch your training to something mild yet effective. You need something that is easy so you don’t have to rush to the gym, you also need something that is quick so you are not spending hours on the workout. The best solution for this issue is to use a workout split. Most people use a 2-day workout split with others, might even use more considering their routine and availability of time.
What Is A Split Workout?
Split workout plans are usually used to help people focus on one muscle group at a time. Although when you will start working out, there is a high chance that your instructor will tell you to target your whole body. Yet when you look at the plan it will be divided into muscle groups. A simple example is that when you start a full body workout plan you don’t end up working on all muscles at the same time. Instead, you will start with one muscle group for a day and move to the next.
How Many Workouts Split Techniques Can Be Used?
People either use two workout split techniques where they just split the exercise routine into upper body workout and lower body workout. However, this is not the only technique because you will see three workout splits, you will also see five workout splits or even more. Each time you use a split technique, you are working on one muscle group a day, the more you divide the less time it will cover. However, some people use two workout splits and repeat them over the week. A simple example is that if you use an upper body and lower body workout split then this will cover just two days.
What will you do for the next four days?
Well, the answer is pretty simple, you will repeat the same upper and lower body workout routine three times every week.
Just like a full body workout helps you to train all the body muscle groups in just a single day, the split technique helps you to divide it so you can focus on one group in each session. The biggest issue that most people report is that when you have one muscle group only, you will use more variations to target the same muscle group so the intensity will be more, time will be less but the recovery time will increase as well.
How To Adjust A Workout Split Based On Days?
Most people think of workout splits only because they don’t know how to work on all muscles at the same time. They adjust the volume, shuffle the time, and then use different variations for the same muscles.
Here are some of the simple workout split to try
2-Day Workout Split
For the two-day work split, you will divide the muscles into two groups. You will target your upper body and all the muscles that are included in the upper region. This will include chest muscles, upper back muscles, abs, shoulder muscles, biceps, triceps, trap muscles, and more. Similarly, the second day will focus on all muscles in your lower body. This will include targeting your leg muscles, calves, hamstring, glutes, hips, lower back, and everything that is included.
Within a 2-day workout split, you will have six total days and you will use alternative days for targeting muscles.
Three-Day Workout Split
Within a three-day workout split, you will have six working days but the frequency or the repetition of each working day focusing on muscle group will be just two days. The division of the muscle groups, in this case, is done on the base of the lower body, torso, and limbs. So, you will have one day when you will focus on the legs, the second day will be focusing on your arms and the last day you will focus on the abs. After completing one cycle, you will start to repeat the same cycle.
Four-Day Workout Split
For the four-day workout split, you will be targeting four different muscle groups. It is more intense but with the right start, you can reduce the chance of injury and the recovery will be much easier as well. You will focus on the upper body, especially the shoulder, upper back, and neck region on the first day. Then on the second day, you will have to focus on abs. for the third day your focus will be on legs only. For the final day, you will work on the hip, glutes, and lower back region.