Every Other Day Split Routine
Probably the many different kinds of split routines that are out there is a good
indication of the kind of confusion there is about getting the balance right between training and recovery. If you are a beginner it's best to start with a full body work-out three times a week.
The problem is that once you start to train with intensity and you get to know what you are doing you either do not have enough time or you just run out of steam half way through. The only way to solve this problem is by splitting your body-parts up so that you can train hard and short.
But training biceps and triceps on Monday and going to the gym to do chest and back on Tuesday is a complete waste of time because you will not have recovered from yesterday's workout. It is vital to remember you grow in between workouts, when you are recovering, not because of how many workouts you do.
You need to plan correctly just like eating correctly if you want to get consistent results and muscle gains. This means you need to work out what amount of time you have available, what your objective is and then how many times a week you can train without getting all stressed out about it.
Training every other day is a sensible way to approach your training for two very important reasons. The first is that you will be getting the 48 hours rest between workouts so that you will be completely repaired from your previous workout.
The second reason and probably the most important is that you will then be able to train with the required intensity that will give you the progressive resistance that you need to gain muscle. Intensity is everything and when you go into the gym to train you can either socialize or train but you cannot do both if you want to put on muscle.
There are many different choices that you can choose from but below are only a few suggestions of the type of every other day split routines:
Day 1 - Legs, back, biceps, forearms, abs
Day 2 - Chest, deltoids, triceps, abs.
The way that this would work practically is that you work-out Day 1 on Mon/Thurs and Tues/Fri for workout 2, allowing 3 days of recovery. Of course, you can do it however you like, taking days off anywhere in the split as needed.
To end this article I am going to recommend something that personally is my favorite and something I have done successfully for years:
Day 1 - Legs, abs
Day 2 - Chest, deltoids, triceps, abs
Day 3 - Back, biceps, forearms, abs.
Day 1, you do legs by themselves, which, if you squat (and you should) makes sense since leg work, done properly, is so grueling.
Day 2, you do the pushing muscles - this makes sense as deltoids and triceps are involved in all chest exercises and triceps are involved in all deltoid exercises.
Day 3 is pull day - this makes sense as biceps and forearms are involved in all back exercises. While some people do this complete split twice in one week (3 on/1 off), for many of us once a week makes more sense.
Copyright (c) 2012 Forestnome Enterprises
by: Shaun Swilling
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