Basic Differences Between Types of Workout Splits


workout splits

What are workout splits? They are simply a method for splitting your workouts up into various body parts. Many workout splits are commonly used in weight training, but they are also used in bodybuilding as well. Some of the most popular workouts split in bodybuilding include:

Interval Workout Splits

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This type of split involves dividing your workout into four or five-minute periods. Each of those periods is spent performing one exercise. For example, you could perform five minutes of pushups and then move on to sit-ups for another five minutes. This is an excellent way to increase muscle stamina.

Full Body Training split

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In this split, you divide your workouts up between upper body exercises (like bench presses, curls, and squats) and lower body exercises (like deadlifts and overhead press). This is often the best workout split to use if you are just starting out as it enables you to spend maximum effort on each exercise which will lead to maximum results.

Power/Isometric Split

In this workout split, you spend one minute performing one of many power exercises and then another minute or so performing an isometric exercise. An isometric exercise is one that remains constant throughout the exercise, i.e., it does not change length during the exercise.

Cardio Workout

In this split, you spend a good portion of your workout doing nothing but cardio. You may alternate these parts of your workout depending on whether you are trying to lose weight or gain weight. For example, you may focus on cardio for ten minutes and then do some compound exercises for the other half. This is a fantastic full-body training split and one that many bodybuilders and athletes use.

Vertical Explosion

In this workout split, you work out one upper body and one lower body part at a time. It usually uses squats, bench presses, and overhead presses to target different parts of the body.

Complex Movements

In this type of workout split, you train multiple muscle groups in a short period of time. Three to four sets of ten to twelve reps of thirty seconds each are used. This is a great way to overload your muscles with energy and get them ready for the next set of exercises. Three to four sets of ten to twelve reps of thirty seconds each is usually used for exercises targeting the upper body.

Complex Exercises

In this type of workout split, you usually work on more than one muscle group in a short period of time. Some of the exercises that can be included in this type of split are: incline dumbbell flyes, single-arm rows, incline dumbbell rows, bent-over rows, seated rows, standing curls, lateral raises, and reverse rows. As you can see, there are many different exercises that can be included in a full-body training workout. In order to gain maximum results from your workouts, you should include all three components of full-body training.

They Weighted Upper Body Workouts

The most common workout split used in a full-body training program is the weighted upper body workouts. In this exercise style, you perform three or four sets of twelve to sixteen repetitions of up to seventy-five to ninety pounds. There are many reasons why people choose weighted upper body workouts. One reason is that it enables you to target many muscle groups in a single exercise; two reasons are that; heavyweights will enable you to gain more lean muscle mass, and it will enable you to target smaller muscle groups that may have been neglected by other workouts.

Complex Movements

In this type of workout split, you work on more than one muscle group in a short period of time. Some of the exercises that can be included in complex movement workouts include: lunges, squats, dips, calf raises, stiff-legged deadlifts, reverse crunches and others. Another option for complex movements is the full body part split. With this exercise style, you perform three to five sets of twelve to sixteen reps of a particular muscle group performed on each arm and each leg. This requires that you use a lot of weight and that you do repetitions with each set until the muscle groups are fatigued, then you switch to the next leg and arm.

Power Movements

A power workout is a very intense style of exercise. It is generally performed with twenty-five to fifty reps of anything that can be done on a bar. An example of a power move would be doing barbells to the chest or shoulder. This type of workout split enables you to build a lot of muscular endurance, but you must make sure that you are using enough weight to completely exhaust your muscles in order for them to benefit from the workout.

Bottom Line

It is very important to consider these differences between the types of workout splits that you use when you are planning to perform workout routines at home. You also need to be very specific about the exercises that you are performing. When you use a combination of these workouts, it is usually a good idea to have a spotter present to watch your progress. They will be able to let you know when you are either becoming too tired or not exerting enough effort.

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