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Best Weight Training Split Routines

Updated on March 1, 2015

Splitting Up Your Weight Training Routine

When you first start weight training to build muscle mass you may train your whole body during each workout. At this point you should be learning proper form on all of the major exercises for each muscle group and figuring out how much weight you can handle. It's basically a learning phase that you should go through to avoid bad lifting habits. Before long, you'll want to try more exercises for every muscle to gain more mass. However, you'll end up overtraining if you attempt to do this with while training the entire body during each workout. This is when you should take advantage of the best weight training split routines. You'll be able to train each muscle with more exercises and sets and you'll still get plenty of recovery time for them.

Best 2 Way Weight Training Split Routines

When you decide to split up your weight training routine, you should start out by splitting it up 2 ways. This will allow you to start hitting each muscle with a few more exercises and sets while still getting enough time to let them recover so you build more muscle size. Some of the best weight training split routines for doing this is as follows:

Workout 1 - chest, shoulders, biceps, and triceps

Workout 2 - upper back, lower back, and legs (quadriceps, hamstrings, and calves)

or

Workout 1 - chest, back, and shoulders

Workout 2 - legs, lower back, biceps, and triceps

If you follow either of these routines, you should do some abdominal training during every other workout. You should also either take a day off in between each workout to avoid overtraining, or workout 2 days in a row with 1 day off. Both of these split routines are examples, and there are other great ways to split up your routine 2 ways.

Best 3 Way Weight Training Split Routines

It shouldn't be long before you feel advanced enough to try a 3 way weight training split routine. this will allow you to train each muscle with more sets of isolation exercises to shape them. The following is one of the best weight training split routines with 3 workouts.

Workout 1 - chest, shoulders, and triceps

Workout 2 - upper back and biceps

Workout 3 - legs and lower back

This kind of weight training split routine is known as a push-pull split routine because you train the muscle groups that you use to push weight (chest, shoulders, triceps) during one workout, and the muscles you use to pull weight (upper back and biceps) during the next workout, with the legs getting their own workout. The great thing about a push-pull weight training routine is that you will warm up the smaller muscle groups before you start training them (the shoulders and triceps will get warmed up from chest training and the biceps will get warmed up from upper back training). Since you'll train related muscles together, you'll give them more recovery time. Without a doubt, a push-pull routine is one of the best weight training split routines.

Of course, there are other ways to split up your weightlifting routine. Here's another one of the best 3 way weight training split routines:

Workout 1 - chest and upper back

Workout 2 - shoulders, biceps, and triceps

Workout 3 - legs and lower back

This weight training routine will allow you to train opposing muscle groups together. You can save time by doing a chest exercise followed by an upper baack exercise during the first workout or doing a biceps exercise foolowed by a triceps exercise during the second workout.

If you follow either of these great weight training split routines you should do an abdominal workout during every other workout. You should also take days off depending on how much training you do during each workout and your recovery ability.

Other Split Routines

You can certainly split up your weight training routine more than 3 ways. One great 4 workout routine to try is as follows:

Workout 1 - chest and shoulders

Workout 2 - back and calves

Workout 3 - biceps and triceps

Workout 4 - legs

You can even train only one or two muscle groups per workout for a routine that's split 5 or 6 ways. It all depends on how you want to set up your workout schedule. In this case you would train major muscle groups by themselves and possibly just train the biceps and triceps together.

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