Split routine: Advantages and Disadvantages

What is the split routine?
In routine split the different muscles are divided into groups and each session only some of them are trained.

Tips for getting the most out of the workout routine split.
If its purpose is to gain lean body mass is better to divide the muscle groups of the upper body and the lower part. This is to split a day train the muscles of the upper body and another train days the bottom (central and normally also - abs).
Perform compound exercises before exercise insulation, since they rely on secondary muscles for stability. If left to the end of the training, these muscles are already fatigued and exercise will not be done in the best way.
Consider also train your muscles smaller early in the workout. For most people, this means training the legs and back before the chest. Does not exceed a total of 20 sets per day.
Another variation of the split routine, for three days of training, consists of grouping chest and biceps, back and triceps and shoulders and legs. The advantage of this division is that not so tiring opposing muscle groups and be able to get more revenue from exercises performed at the end of practice (which is actually doing the bench press also works the triceps biceps but will be cool to perform all exercises) .

Advantages of split routine
- Allows focus training on muscle groups in less developed individual.
- Since each muscle group has to rest for a few days is unlikely to enter into a state of overtraining.

Disadvantages of split routine
- It can not happen to be to stimulate the muscle as much as it could, because usually a muscle does not need a week of rest.
- Certain split routines require the person to go to the gym 5 times a week, which for those with busy schedule can be a disadvantage.
- If you happen to miss a workout a week will be shuffling entire scheme.


Example split workout routine (3 days)
Day 1: back and biceps
Day 2: rest
Day 3: legs and abs
Day 4: Rest
Day 5: chest, shoulders and triceps
Day 6: Rest
Day 7: Rest


Example workout routine split (4 days)
Day 1: legs and abs
Day 2: whole upper body
Day 3: Rest
Day 4: legs and abs
Day 5: the whole upper body
Day 6: Rest
Day 7: Rest


Example workout routine split (5 days)
Day 1: Legs
Day 2: back, shoulders and abs
Day 3: Rest
Day 4: chest and abdominal
Day 5: Biceps and triceps
Day 6: Least Developed and abdominal muscles
Day 7: Rest