The Body Part Split Training is known throughout the fitness industry as a specific type of training workout in which the person training will split their entire workout into a number of selective training sessions designed to target specific muscle groups.
What is body part split training?
One of the more popularly recognized type of body part split training used by many fitness professionals is known as the Push/Pull Workout training. This variation of the body part split training focuses primarily on the training of the muscles used in push exercises within one session followed by the training of the muscle groups required for pulling exercises in the other session.
Push/pull type of training
Generally the muscle groups targeted within the push session include, the chest, triceps and the shoulder muscles while muscles targeted within the pull exercises will include, the biceps, along with the lower and upper back muscles subsequently training the legs, abdominal, and the calf muscles within a separate split training workout. Thus the training workout commonly referred to as a push/pull type of training. The concept behind the push/pull training is defined by the ability of the workout to simultaneously train the selective muscle groups within one workout which can be observed in a workout session observing the individual training their chest muscles while using the shoulders and triceps muscles to push the weights used.
Similarly in the push sessions of the training, exercises requiring and targeting the use of the back muscles will integrate the use of the biceps muscle groups to perform the pulling motions of the training exercise. This training method is so designed to effectively train the muscle groups collectively in one workout to stimulate muscular growth and strength in the individual.
Antagonistic Muscle Workout
Another form of Body split training is the Antagonistic Muscle Workout. This training routine was developed to target the chest and back muscles, the shoulders and arms and the legs all in split training sessions referred to as the antagonistic split. The antagonistic split training session was designed for the sole purpose of training the back and chest muscles in a single workout to accumulate and maintain a high level of blood concentration in the chest region of the body creating an effective pumping system used to fuel the training.
In the antagonistic muscle workout, special consideration is always given to the arms and shoulder muscle groups as they are are also targeted as a secondary muscle group while training the chest and back to ensure these muscles are not overstrained when performing their individual split training session. Professional athletes as a result have avoided overtraining their biceps and triceps muscles when utilizing the antagonistic muscle workout by split training the back and chest muscles on day one of their training, training the legs on the following day two of the workout and then split training the triceps and biceps (shoulders and arms) on the third day thus allowing a day’s rest period between the day one split workout.
Split Training Routine
Many beginners and advanced fitness trainees have often opted to perform their split training routine with the traditional One Body-Part A Day Split. This training method is typically observed as the training of individual body parts on selective daily training sessions. Specific body parts are trained on a daily basis, such as training the chest on the first day, the biceps on the second day followed by the legs on the third, continuing with the remaining body parts until the entire body has been trained, to complete the cycle.
Unfortunately, this training method suffers from the severe drawback of creating huge time lapses between workouts for selective muscle groups which can be detrimental to any training routine and should be carefully considered when deciding to perform body split training.