Health and Fitness

Health and Fitness - Strength Training For Beginners:

A full body routine performed three days per week is probably the best way for a beginner to start strengthtraining.

However, this routine gets old fast. Within months or even weeks, you will outgrow it and you'll need to add exercises.

The problem is, the more exercises you add, the longer your workouts will become. If your workouts are too long, you reach a point of diminishing returns and over-training.

Stress hormones rise and anabolic hormones will fall.Workouts must remain brief and intense for you to keep making progress.

The solution is a split routine.

A split routine means that instead of doing all your exercises in one session, you "SPLIT" your body in half and train one half on DAY ONE and the second half on DAY TWO.

Adding more exercises allows you to:

1) Work each muscle more thoroughly and more deeply into the fibers

2) Work the entire muscle group; for example, front deltoid, side deltoid AND rear deltoid

3) Concentrate on each muscle more instead of spreading your attention out

4) Apply more energy and effort to each body part instead of holding back and conserving energy for the last few muscles.


Here's a sample 2 day split:

Day one: Chest, shoulders, triceps, Abdominals

Day two: Thighs, Back, Biceps, calves


And here's how it would fit into the week if you're training three days per week:

Mon: Chest, Shoulder, Triceps, Abs (cardio optional)

Tues: Off (just cardio)

Wed: Thighs, Back, Biceps, calves (cardio optional)

Thu: Off (just cardio)

Fri: Chest, Shoulder, Triceps, Abs (cardio optional)

Sat: Off (just cardio)

Sun: Off: Total rest day

Repeat cycle beginning with day two workout.


If you're ambitious, you have the time, and your recoveryability warrants it, you can do this split four days perweek, working Monday, Tuesday, Thursday, Friday.

More at: http://www.fitnessattitudes.com/strenghttraining.html