Split Workouts: Effective Methods for Building Muscle

Advanced split training - optimise your workout"

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Split training is a strength-training system in which your workouts are divided by body region. So instead of training the entire body in one session, you train the different body regions on different days. The most common approach is a 2-way split, divided either by the push-pull method or into upper and lower body, with a rest of at least 48-72 hours for the muscle group you've trained.

There are also 3-way and 4-way splits, but we won't go into more detail on those here.

Advantages of split training

Unlike full-body training (which mainly targets the large muscle groups), split training lets you focus more closely on individual or otherwise neglected muscle groups. It also rules out mental or physical pre-fatigue more effectively - for example, you can train your chest muscles right from the start instead of only after your legs, core and back. So split training lets you make your workouts more specific and train the same muscle for several different functions.

Disadvantages of split training

The time required increases with the number of splits. Depending on how intensively you structure your workouts, each muscle group should be trained at least twice a week. With a 2-way split, that means four workouts a week. The hormonal and metabolic response to training is smaller, because you're not only training large muscle groups. However, this doesn't play a role when it comes to the muscle hypertrophy effect.

Muscle hypertrophy is a local process that occurs independently of the release of so-called "anabolic hormones" after training, as long as hormone concentrations stay within the permissive range. Whether you train your biceps on their own or together with your legs makes no decisive difference to how much your biceps grow.

Possible ways to structure a 2-way split:

Split by the push-pull method

Split 1: Legs, back, arm flexors
Split 2: Core, chest, shoulders, arm extensors

Split by upper and lower body

Split 1: Core, upper body
Split 2: Legs

Source: Skript Kraft, Scientifics AG