Beat the Boredom

A popular way of working out is to split muscles into groups each time you workout.  The idea behind this method is to give your muscles the proper rest and recovery time they need between workouts.  Rest is necessary so your muscles can repair, rebuild and strengthen.  Exercise causes changes in the body such as muscle tissue breakdown and the depletion of energy stores as well as fluid.  Recovery time allows these stores to be replenished and allows tissue repair to occur.  Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. 

Some of the most common muscle splits are Opposing Muscle Groups, Upper and Lower body and Push/Pull muscles.

Our head trainer in Ann Arbor splits his 2 day workouts into Chest/Back/Core one day and Shoulders/Arms/Legs on another day.

I often get useful tips and workout ideas from Oxygen, a fitness magazine.  I recently came across an idea of how to beat the possible boredom of the standard muscle split in your weekly routines.  Train the front (anterior) muscles one day and the back (posterior) muscles the next.
Anterior:                       Posterior:
Quads                           Glutes
Chest                            Hamstrings
Biceps                           Back
Front Delts                    Rear & Lateral Delts
Abs                               Calves
If you are pressed for time or a beginner, you can separate the muscles for different days.  A suggestion would be;

Day 1: Chest/Biceps/Abs
Day 2: Glutes/Back
Day 3: Quads/Front Delts/Abs
Day 4: Hamstrings/Rear & Lateral Delts/Calves

This split still keeps the Anterior and Posterior muscles working on different days it’s just a way to spread your workout over a few days as opposed to just 2 days.

Try this routine for 2-4 weeks for a change of pace.


Comments are closed.