The Split method is a method used in bodybuilding. It is currently the best known technique in mass gain. This method has various advantages for athletes, only its use requires some experience for it to be effective.
The principles of Split method
The Split method consists of working one or two muscle groups during each training session. During each session, the number of sets must be multiplied to make them more intense and to optimize the results. The athlete must work all the muscles involved, large and small, until they are exhausted. After total exhaustion, the muscle group worked on is left to rest for a whole week so that it can recover. Tomorrow, a new group of targeted muscles will be worked, and only one week after the rest will they be worked again. This should be the rhythm throughout the week.
Split method: what are the benefits?
The muscles targeted are different from one day to the next, but as a whole, the Split method allows you to build up the whole body. It allows you to focus on a specific group of muscles for more concrete and faster results because there is specific work on each muscle. When the muscles are exhausted, it means that they have worked very hard to give more importance to muscle growth. This is why the Split method is currently considered the fastest technique for building muscle.
From a mental point of view, the split method allows the athlete to gain endurance. The exercises are very intense, but to optimize the results, the athlete must call upon his endurance and courage to finish them despite fatigue.
Split method: exercise example
On Monday, you can start by working the pectoral and triceps muscles. The objective here is to work one big muscle (pectorals) and one small one (triceps), starting by working the pectorals before the triceps. Sets of bench presses at a rate of 4 sets of 10 reps will be sufficient to start. You can increase the number of sets at your own pace. Then continue with sets of inclined presses (4 sets of 10 reps), dips (4 sets of 12 reps) and finally with dumbbell splits (4 sets of 12 reps). Between each set, you should allow yourself one minute of recovery time.
To build up the triceps, do sets of bench presses (4 sets of 10 reps), followed by barbells (4 sets of 10 reps), and triceps pulley (4 sets of 10 reps). With this type of exercise, you will no longer feel your arms, which is the desired goal. You will start again next Monday. And so on.
A typical week might look like this:
- Monday: pectorals and triceps
- Tuesday: back and biceps
- Thursday: legs and abs
- Friday: shoulders and trapezius
