As you advance further into your exercise program, you'll certainly become aware of various routines that, in many cases, can help you progress while avoiding overtraining and injury.
One such routine, the upper body/lower body split, in which you train different body parts on different days, is a classic routine that has been proven effective by countless athletes. This routine is the most effective for most people, with the exception of beginners, who should focus their early training on full-body workouts.
What Is An Upper Body/Lower Body Split?
An upper/lower split routine is when you train your upper body and lower body in different workouts. These workouts are typically done on different days (usually consecutive). In other words, each body group (upper/lower) is trained on its own individual day.
Why Do This Routine?
The primary reason for separating workouts into upper body and lower body days is that it allows you to train each body part at a frequency range of every three to five days, which is regarded as ideal. Studies have shown that this works best for most everyone beyond the beginner stage.
How Should I Divide My Workouts?
Upper/lower split workouts can usually be divided into a four-day or three-day workout routine.
The 4-Day Routine
The classic four-day routine looks something like this:
Monday - Upper Body
Tuesday - Lower Body
Wednesday - Off
Thursday - Upper Body
Friday - Lower Body
Saturday - Off
Sunday - Off
In the four-day routine, each muscle group is trained once every third or fourth day, which is the ideal range for most people.
The 3-Day Routine
Monday - Upper Body
Tuesday - Off
Wednesday - Lower Body
Thursday - Off
Friday - Upper Body
Saturday/Sunday - Off
In week two of the three-day routine, move your lower body workout to Monday and Friday, while doing your upper body workout on Wednesday.
It's also important to note that the actual days you choose (for either the four- or three-day workout) is up to you. The nice part about the routines listed above is that both give you weekends off.
What Muscle Groups Should I Train On Each Day?
In most cases, your upper body workout would train the following muscle groups: Chest, back, shoulders, Biceps and Triceps. The lower body workout would train these groups: Quadriceps, hamstrings, calves, lower back and abs.
Working with a personal trainer like Ralph Roberts in Amarillo can take your fitness program to the next level. Contact him today to get started on your own personal program.