High Intensity Muscle Training With the Two Day Split
It’s no secret that pro bodybuilders work different muscle groups on different days. The reason for this is obvious for those of you who have been lifting for awhile.
To grow your muscles bigger and stronger you need a combination of factors to be present. First and foremost is the use of heavy weights. We all know that lifting progressively heavier weight forces the muscles to grow.
Another factor that is of vital importance is nutrition. Protein, especially, is a necessary nutrient for muscle growth. Sufficient carbohydrates are another. Carbohydrates are the energy source our bodies use to power us through intense, vigorous workouts.
Another factor, but certainly not least, is training frequency. Or how long you rest a muscle group after working it out. There’s little argument that you need at least 48 hours in between your muscle group training sessions for the muscles to completely recover. During this 48 hour rest period is when your muscles rebuild and grow. Muscle doesn’t grow when it is being worked. Muscle grows while at rest. Forty eight hours seems to be the magic number.
In this article I want to focus primarily on the third leg. Rest and recovery.
What I like to do is work what is called a two day split. That basically means that I will lift two days back-to-back and then take the third day off. Although nothing new, many aspiring bodybuilders often overlook simple concepts that can hold them back from reaching their goals. Proper rest and recovery is one of them. The two day split insures adequate muscle work and rest for muscle recuperation and growth.
You can split your muscle groups up into various combinations. Here’s an example of how I do it. Shoulders and chest - upper pushing muscles; arms and back – upper pulling muscles; with the third and final group being legs.
My exercise regimen using the two day split will look like this.
Day 1. Shoulders, chest and triceps.
Day 2. Back and arms excluding triceps.
Day 3. Off
Day 4. Legs
Day 5. It’s back to shoulders, chest and triceps.
Day 6. Off
Day 7. Pick up again with back and arms.
You can see how using this type of split muscle building routine allows each muscle group ample time to recover and grow in between workouts.
I know there are multitudes of ways a bodybuilder can split up a routine. What I try to do is work the muscles that serve the same basic function together. i.e. pushing, pulling for upper body – then give my legs a day to themselves.
This type of routine is not for beginners. Beginners should do a Monday, Wednesday, Friday type of regimen. But after you have 60 – 90 days of training under your belt and you want to kick it up, this type of split routine will serve you well.
Keep in mind that a split routine like this is designed for intense, heavy workouts. If you don’t up your intensity there will be little if any benefit.
Over the years I’ve experimented with various training programs including three on one off, four on two off, etc. I’ve found the two day split to work best for me. First, in 30 – 45 minutes I’m done and can get on with the rest of my day. Secondly, I don’t become overly fatigued (which leads to less intense workouts and less muscle gain) as the week goes on. Third, my energy level stays high and I approach each workout session refreshed, energized and focused.