The traditional “train 4-5 days per week hitting each body part once” set regimen has worked for decades for millions of trainers in the gym. However, there are times when changing up the body part scheme is beneficial. In times like these, split system training is effective.

Split system training involves splitting the body into two groups. “Push/Pull” involves doing exercises for all the pushing movements (chest, triceps, shoulders, quads) on Day 1, and all the pulling movements (back, biceps, hamstrings) on Day 2. Typically, a trainer would train “Push” on Monday and Thursday, “Pull” on Tuesday and Friday, and rest on Wednesday, Saturday, and Sunday. Exercises are held to 2 per body part, with 3-4 sets used. The following groups of people benefit most from split system training.

Elderly, Obese, or New To Training

If you fall into one of these groups, it is likely you are not yet ready for the standard “chest day” or “leg day”. At this point, 16 sets of chest would mean you couldn’t move your body for a week. For the elderly, obese, or new to training, utilizing split system training is a good way to become accustomed to training without overdoing it, which could lead to injury. Split set training allows the trainer to hit the entire body twice a week to build basic muscle tone and increase muscular endurance.

Recovering From An Injury or Layoff

Very often, a bodybuilder will return to the gym after a layoff or injury, and attempt to return to the 5- or 6- day per week body part split, which he used before leaving. This is a recipe for soreness or injury. The body needs 1-2 weeks to adapt to the rigors of training again. Split system workouts are a great way to do that. A few half-body workouts prime the muscle groups to be ready for the full-body workloads once again.

Crunched For Time

For those with changing schedules or limited time, split system training allows for terrific flexibility. Some weeks might allow 5 workouts some might allow three. Extended time off (such as 2-4 days between workouts) isn’t that bad if you are still able to hit the body part within 4 days. On a rigid 5-day routine, missing two days throws the entire routine for a loop and often means some body parts go as long as 14 days between training sessions.

Need To Address Weak Body Parts

Very often, top bodybuilders will take to training a few body parts twice per week in order to address weaknesses. There is a lesson to be learned here. The muscle group being trained typically recovers in 48-72 hours. Being able to stimulate a muscle group twice per week, instead of once, leads to 104 training sessions per year, instead of 52, which is a very good thing.

For many people, split system training is a nice tool to keep in the repertoire for instances when circumstances require something other than traditional training. Give it a shot!

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