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 ...

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The larger a muscle group, the more muscle fibers it contains. Larger muscle groups are made up of vast networks of sheets of muscles. Smaller muscle groups contain much less muscle sheets. When you train a large muscle group, you use compound movements and are able to move much more weight. Let’s learn more about the differences between the two. Large Body Parts These muscle groups include the back, chest, and legs. They require 12 to 20 sets to adequately stimulate them for growth. Large body parts should be trained first in the workout, followed by one smaller body part. Large compound movements should be used first with larger body parts, followed by isolation movements for the finishing touch. Barbells and dumbbells are very useful for making large body parts do the most work. Large body ...

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