Features of split-method training

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-08-15

The split method is the most common way to perform exercises. And each of you is constantly using it.

The essence is very simple. You perform the first set of the first exercise. Rest. Then you move on to the second set. When you "finish up" with the first exercise, you rest and move on to the second. And so on throughout the entire workout.

This is the simplest and most popular way to conduct a workout. I advise all beginners to start with it. It is excellent for increasing strength and muscle mass. However, it is not suitable for weight loss. The intensity of the workout is too low. With this approach, the training is purely strength-based and far from aerobic. But even if you came to the gym with the goal of losing weight and do not have prior training experience, it is better to train separately for the first month. After that, you can switch to a more complex option – supersets.

When using the split method, the heaviest and most energy-consuming exercises are usually placed at the beginning of the workout when you have more strength. This means starting with foundational exercises and finishing with secondary ones.

Additionally, this method allows you to fully focus on each individual exercise and approach, which cannot be said for supersets and circuit training.

It is quite common to use a combined variant in workouts when emphasis is required on specific muscle groups. For example, a complex of exercises for men focusing on the arms.

In general, I have nothing more to say on this issue )) Please see the table below for greater clarity. And may the strength be with you!