One bodybuilding topic that brings about a lot of confusion is the one regarding training splits.  To be honest, there are countless of ways that you can split your body parts.  However, here are some guidelines:

1) Beginners: For those just getting started into bodybuilding I recommend a full body routine 2-3 times a week.  This routine will allow you to break into the weight training routine slowly as you build up your recovery ability.

2) Intermediates: After 3 months you can graduate to an Intermediate bodybuilding program where you split your body parts over two days. While there are various ways to do this, one of the ways that I like to do this is the following: chest, back and arms on day 1, and shoulders, legs and abs on day 2.

3) Advanced Bodybuilders: After 12-16 weeks on an Intermediate program you have the choice of increasing your training frequency and further splitting your your body parts.  There are countless options when it comes to body part splits at this level.  However, here is my favorite way of doing it:

Day 1 -Shoulders, Biceps, Triceps

Day 2 -Thighs, Hamstrings, and Calves

Day 3 -Chest, Back, Abs

You may do Day 1 on Mon/Thur, Day 2 on Tue/Fri and Day 3 on Wed/Sat for maximum results with 20-30 minutes of cardio either first thing in the morning or right after the workout on Mon/Wed/Fri.  Otherwise, you can also benefit from doing Day 1 on Mon, Day 2 on Wed and Day 3 on Fri with cardio on the days off. Choose 2 exercises for each muscle and perform 5 sets/exercise. Keep reps between 10-15 for 3 weeks and 6-8 for the next 3 using different exercises. Rest 1 min between sets.

Check out this advanced bodybuilding routine: Periodized Bodybuilding Workout

For more options on how to split your body please take a look at the bodybuilding resources below:

• Bodybuilding Basics On How to Split Your Workouts
• Bodybuilding Antagonistic Muscles Workout Split
• Bodybuilding Antagonistic Muscles Workout Split
• One Major Muscle Group Per Day Advanced Bodybuilding Workout Split

What training split are you following these days?

What is The Best Bodybuilding Training Split for You? originally appeared on About.com Bodybuilding on Monday, February 20th, 2012 at 10:11:26.

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Muscle growth through bodybuilding occurs via two main mechanisms:

1-Muscle volumization caused by increased water and glycogen levels inside the muscle fiber cell. This type of muscle growth happens rather quickly.

2-Muscle fiber increase via increased protein content. This type of muscle growth happens much slower than the first one. It stands to reason that we need to stimulate both.

The loading phase of a periodized bodybuilding routine helps to stimulate the first one while at the same time prepping the body for maximum strength gains on the growth phase, which in turn will maximally stimulate muscle fiber increases. Alternating back and forth between them will give you the absolute best bodybuilding gains since the loading phase will always take you to the brink of overtraining so that when you cut back you will simply allow your body to catch up, gain strength and set you up for muscle gains in the form of fiber increase.

The Two Ways Muscle Growth Occurs Via Bodybuilding originally appeared on About.com Bodybuilding on Monday, April 9th, 2012 at 09:47:37.

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