When you’re just starting out on a weight lifting program, the first decision you need to make is what type of muscle building workout you should be doing.
There are a wide variety of different split options you can choose from including body part splits, upper lower splits, pull/push splits, and full body workouts.
Fully Body Workouts
Generally speaking, if you’re really new to things a full body workout performed two to three times a week is a good option.
This will allow you to work all the muscles in the body in one workout session, while still providing you enough rest to get a good recovery in so you don’t find yourself constantly tired or sore.
Full body workouts done in this fashion also tend to work well for those who are really looking to build a lot of muscle mass and increase their strength levels, since they will more than likely call you to use the main compound lifts that are critical for heavy lifting.
In addition to this, those who are lifting maximally will be putting more stress on their CNS, meaning that if enough recovery is not given, big problems could start to occur.
Upper/Lower or Push/Pull Splits
Once you’re a little more advanced with your workouts, then you can move onto an upper/lower or push/pull type of split, which is where you’ll generally perform two of the same workouts, twice each week (upper/lower/upper/lower – for example).
The benefit to this type of set-up is that it will allow you to perform slightly more exercises for each given body part, while still getting enough rest to avoid overtraining.
Body Part Training Programs
Finally, the last option is a body part workout, where you will perform exercises for only one or two body parts per session.
These are generally not used as much anymore, as current research is showing that it’s far more effective to stimulate a muscle fiber at a greater frequency, thus putting full body workouts or upper/lower splits one step ahead.
Furthermore, with the oldschool body part workouts, you are usually in the gym lifting for five days straight, which definitely compromises the CNS recovery.
Since overtraining is the fastest way to NOT get results, this is something you definitely do not want to be doing.
So, be sure you keep these points in mind when choosing what workout you’re going to do.
After you have made the decision – don’t think it’s final though. In an ideal world, you’ll continually be making small changes to your workout program every two to three months to prevent a plateau from occurring.
Related posts:
