Common Sense Splits for Strength and Size: What are the Benefits?
The benefits of a common sense split workout include:
1) You will have less muscle soreness after your workouts.
Muscle soreness occurs when you train hard, but don’t recover well. If you do too much work at one time, it causes fatigue which leads to muscle breakdown and loss of strength.
2) You will get a better pump during your workouts.
Pump refers to the feeling of having extra blood flowing into your muscles due to increased oxygen intake. A good pump means you feel like you’re getting stronger or that you’ve overcome some obstacle in training.
3) Your body will be able to use fat stores more effectively because there won’t be as much need for glycogen stores (stored carbohydrate).
Glycogen is used up during exercise and recovery from exercise.
4) You will be able to perform higher intensity workouts longer than if you were doing them with a full body routine.
High intensity workouts require more energy and focus than low intensity workouts. Therefore, high intensity workouts are better suited for those who want to push themselves harder than they would otherwise.
5) Your heart rate will increase faster during your workout sessions since you’ll be using more oxygen and working out harder.
6) The contractions of the muscles you do work on will be stronger since you’ll be focusing on those.
You will be getting more growth stimulation in those muscles since they will be getting more blood flow and contractions.
7) Your joints and connective tissue will experience less stress than if you were training other body parts as well.
While choosing to exercise a single part may increase the intensity, it doesn’t mean that you can’t train it at that intensity. The joints and connective tissue will experience more loading than they would training other body parts, but not enough to cause damage.
What are the Disadvantages of a Common Sense Split Workout?
The disadvantages of the common sense split workout routine include:
1) You will not be able to train as hard or as long as you could if you were using a full body routine due to the amount of accumulated fatigue in your body.
If you train too hard or too long in any given session, then you’ll end up doing more harm than good to your body in the long run.
2) You will have to spend more time in the gym, since you’ll have to train each body part at least once every five to seven days.
3) You won’t see as much overall development and strength gains as you would with a full body routine since you won’t be working as hard or for as long.
What are Your Alternatives?
One alternative is to stick with a common sense split routine and accept the fact that you won’t be able to train as hard or as long. If this is your choice, then you should be able to maintain strength and muscle mass for an extended period of time. Just don’t overdo it!
Another alternative is to change programs every few months. For example, you could do a four-week aggressive common sense split routine followed by a four-week milder routine. This way you will be able to train harder when you want to without overtraining yourself, and you can also train more often which will lead to more growth. Every other month you should change your routine so that your muscles never get used to it.
* Always allow at least one or two days off between workouts for the same body part.
When Are These Workouts Most Effective?
These split routines are best used by natural bodybuilders or those who are not using any sort of performance enhancing substances. Those who are using steroids or other similar substances do not need to train as frequently due to the fact that the drugs allow them to train much more intensely than those who are natural. These individuals should use a full body routine as they will be able to train much more often and much harder.
Steroids also allow the muscles to recover faster between workouts as well. You may be able to get away with training each muscle group only once a week while on steroids where you’d have to train each group twice or even three times per week if you weren’t taking the drugs.
The other advantage to training a full body routine while on steroids is the fact that you’ll be able to train much more often and harder and can likely still make good progress. You also won’t have to spend as much time in the gym and can save time doing something else you enjoy.
However, if you’re a natural bodybuilder and not using any sort of performance enhancing substance, then you will need to train more often in order to see continued growth and you’re going to need to pay close attention to overtraining as well.
Make sure you take lots of rest days so that your muscles can fully recover before hitting them again for maximum benefit.
The Best Bodybuilding Routines
Alternatively, you could also do what’s known as a “hybrid” routine in which you do one full body routine and one split routine every week. This will give you the best of both worlds and allow you to make consistent gains for a longer period of time without getting burnt out.
This is what the old time greats used to do such as Larry Scott, Reg Park, Steve Reeves, etc.
What’s great about this style of training is that you get to hit a larger proportion of your muscles more intensely and you don’t have to worry about overtraining (as much). You can either pick a muscle group that you like to receive more attention or you can just alternate them each week.
Weeks 1 & 2: Full Body
Weeks 3 & 4: Split Routine (Chest, Shoulders, and Triceps one day and Legs and Back the next)
Weeks 5 & 6: Repeat Cycle
You can change it up any way you like but the idea is to work more often within a period of time and then give your body a break before continuing.
Now that you know what to do, get to it! Make sure you pick one of the routines above and get to work! Remember this simple guideline to success and you’ll have a lifetime of gains: consistency, consistency, and consistency!
2nd Place – redhed2000
A bodybuilder’s success relies on three key components; hard work, proper nutrition and rest. Training of course is a given, as your weight workouts and cardio are essential. However, without proper nutrition your gains will be limited and you will never reach your full potential. This is why it is important to eat several times a day to continually fuel your body with nutrients for growth and recovery.
The other important part of your bodybuilding lifestyle is rest. Without proper rest and sleep your muscles will not grow and you could actually even lose muscle! Therefore, getting eight hours of sleep every night is ideal to allow your body to fully recover.
Without further ado, here are the three key components of bodybuilding success:
How hard you work is directly related to how far you will get. No doubt about it.
If you’re serious about bodybuilding then you need to put in the work. There’s no way around it. That doesn’t mean you need to be in the gym for six hours a day, but it does mean that you need to be dedicated and motivated to achieve your goals.
If you’re just lifting weights without any real direction then you’re never going to get anywhere. You have to set a goal for yourself and then do everything in your power to achieve that goal.
For example, if you want to be able to bench press 300lbs then you need to set a goal of doing 10 reps with 250lbs at least three times before you can call yourself an expert bencher.
It’s all about setting the bar high and then reaching that bar. If you don’t reach it then try again until one day you will.
Take Dieting As An Example:
Dieting is extremely important for bodybuilding. When you’re trying to lose weight it can be a struggle, and when you’re trying to gain weight it can be a struggle too!
No matter what your goal is, dieting is always a struggle. It’s just how it is. However, if you’re determined enough you can achieve anything including getting your diet on track.
For example, let’s say you like to go out with friends on the weekend and you tend to eat poorly during these outings. One night you decide that you’re going to eat poorly, but the next morning you’ll get back on track.
Well, it’s that next morning when most people fail because they have a psychological weakness.
They’ve given themselves permission to cheat so they might as well take advantage of it, right?
If you want to succeed in dieting then you can’t fall into this trap. You have to tell yourself that you’re going to stick to your diet no matter what, otherwise you won’t.
Sure, there will be times when you fail, just don’t make it a habit. If you fall into the pattern of making a habit out of failing then you’ll never succeed.
On top of that, bad habits will compound over time.
Sources & references used in this article:
Knowledgeable reader: Enhancing cloze-style reading comprehension with external commonsense knowledge by T Mihaylov, A Frank – arXiv preprint arXiv:1805.07858, 2018 – arxiv.org
Common sense and a little fire: Women and working-class politics in the United States, 1900-1965 by A Orleck – 2017 – books.google.com
Designing information: Human factors and common sense in information design by J Katz – 2012 – books.google.com