Topic: Exercise Organization
Knowing how to organize your exercise sessions is an important factor in getting the most out of each session and being able to devote enough energy and motivation to each body part. There are many ways to organize an exercise routine. Here are a few:
-Whole body in one session: The training session consists of 1-2 exercises for each muscle using whatever repetition schemes are desired for that particular goal or day. Try to train larger muscles first (chest, back, and legs) and end with smaller muscles (arms, shoulders, calves, and abdominals). The positive of this system is that every muscle can be exercised. The negative of this system is that the amount of exercise per muscle is often limited due to fatigue and time constraints.
-Splitting the body into two sessions: This usually entails exercising the upper body one day and the lower body the next day. This system allows for greater volume and attention to each muscle and allows for a cardio session afterward if desired. Always train the larger muscles first such as chest and back or quadriceps and hamstrings before arms and shoulders or calves and abdominals.
-Splitting the body into three sessions: This commonly entails exercising pushing muscles (chest, triceps, front shoulders) on day # 1, pushing muscles (back, biceps, side and rear shoulders) on day # 2, and legs (quadriceps, hamstrings, and calves) on day # 3. Abdominals and cardio vascular exercise can be performed on all three days. The benefit of this system is that it allows a high degree of attention to each muscle, and each large muscle trained that session will then warm up the smaller muscle trained in that session, lessening training volume and the risk of injury. It is also very time efficient and allows for additional cardio vascular exercise afterwards if desired.
Each system has its benefits. If general toning and conditioning is all that is desired, then training the whole body in one session is sufficient. If more specialization and muscle shape and development changes are desired, then split systems are more effective. In the end, the best routine is the one that the individual will perform on a regular basis.
If you have any questions regarding this or any other topic, or suggestions for future newsletters, feel free to contact me.
By Larry Schweer
Certified Personal Trainer
National Level Bodybuilding Competitor
Email your questions to Larry: Guru@Paramount-Supplements.com
Knowing how to organize your exercise sessions is an important factor in getting the most out of each session and being able to devote enough energy and motivation to each body part. There are many ways to organize an exercise routine. Here are a few:
-Whole body in one session: The training session consists of 1-2 exercises for each muscle using whatever repetition schemes are desired for that particular goal or day. Try to train larger muscles first (chest, back, and legs) and end with smaller muscles (arms, shoulders, calves, and abdominals). The positive of this system is that every muscle can be exercised. The negative of this system is that the amount of exercise per muscle is often limited due to fatigue and time constraints.
-Splitting the body into two sessions: This usually entails exercising the upper body one day and the lower body the next day. This system allows for greater volume and attention to each muscle and allows for a cardio session afterward if desired. Always train the larger muscles first such as chest and back or quadriceps and hamstrings before arms and shoulders or calves and abdominals.
-Splitting the body into three sessions: This commonly entails exercising pushing muscles (chest, triceps, front shoulders) on day # 1, pushing muscles (back, biceps, side and rear shoulders) on day # 2, and legs (quadriceps, hamstrings, and calves) on day # 3. Abdominals and cardio vascular exercise can be performed on all three days. The benefit of this system is that it allows a high degree of attention to each muscle, and each large muscle trained that session will then warm up the smaller muscle trained in that session, lessening training volume and the risk of injury. It is also very time efficient and allows for additional cardio vascular exercise afterwards if desired.
Each system has its benefits. If general toning and conditioning is all that is desired, then training the whole body in one session is sufficient. If more specialization and muscle shape and development changes are desired, then split systems are more effective. In the end, the best routine is the one that the individual will perform on a regular basis.
If you have any questions regarding this or any other topic, or suggestions for future newsletters, feel free to contact me.
By Larry Schweer
Certified Personal Trainer
National Level Bodybuilding Competitor
Email your questions to Larry: Guru@Paramount-Supplements.com
