Nowadays, many people follow a split routine to perform their strength training sessions. A split routine means that you primarily target your one large muscle group in a single training session with the help of free weights such as dumbbells and barbells and exercise machines instead of targeting your entire body. A full-body workout routine is another technique to perform strength training sessions. In this technique, you train your entire body in a single training session.
A split routine makes a wonderful gift for those people who have been performing weightlifting exercises for a couple of months and want to progress to the next level. It is ideally comprised of performing four days of hard strength training sessions in a week. With a four-day split routine, you divide your workouts in the following manner: First day push, second day pull, third day legs, and fourth day a combination of aerobic workouts with push, pull and legs exercises. It is important to remember that this four-day split routine should be accompanied by the rest three days in between.
A push day primarily targets your trapezius muscles and pectoral muscles to strengthen and build the front part of your body. In order to develop your pectoral muscles or chest, make sure that you perform Flat and Incline Bench Press. You should perform Over-Head Press to train your trapezius muscles or shoulders.
A pull routine means that you would be targeting your biceps, triceps, traps, upper back and lower back for a full day with the help of the pulling motion of the various exercise machines. You can train your biceps by performing E-Z Bar and Concentration Curls. In order to tone and build your triceps, you should perform 3-4 sets of Triceps Extensions. Traps can effectively be targeted by performing Shrugs. You can target your lower as well as upper back with the help of Lat Pull-Downs and Bent-Over Rows.
The Leg day focuses on targeting your quads, calves and hamstrings for a full day with the help of strength training exercises. You can train your quads with Squats, Lunges and Leg Presses. In order to strengthen your calves and ankles, make sure that you perform Calf Raises. Similarly, you can train your hamstrings by performing Stiff Leg Deadlift and Lying Leg Curls.
Your fourth day of split routine should be comprised of a combination of cardio exercises and upper as well as lower body workouts in one training session. There are many benefits of performing this full-body exercise routine one day a week. First of all, it helps shed excess fat and targets major muscle groups in your body simultaneously. Moreover, this routine accelerates the development of your upper as well as lower body muscles extremely quickly. You usually start this routine by performing an aerobic exercise such as Push-Ups or running on a treadmill and then switch to a biceps or triceps exercise. Next step is to rest for 30-40 seconds and then start an aerobic exercise again followed by a chest or shoulder exercise and so on. The fourth day of this routine is quite hard and it needs a lot of stamina and hard work on your part.
The four-day split routine puts a lot of stress on major muscle groups in your entire body and you need to incorporate a muscle recovery supplement into your dietary routine. You should use Muscletech Gakic Strength and Recovery in order to help your injured muscle fibres recover and rebuild fast. Similarly, you should use a gain muscle supplement such as BSN Cell Mass Esterified Creatine to get an extraordinary muscle size and strength and intense muscle hardening.