Training Splits

62 Training Splits Articles Listed


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    Jim Stoppani's 12-Week Beginner-To-Advanced Bodybuilding Plan

    By: Jim Stoppani, Ph.D.

    Follow this science-based plan, and the gains are guaranteed. How can we be so sure? Because the doctor's in the house, and he has your Rx for an amazing physique transformation!

    Date Added: Feb 9, 2011

  • Density Training: 4 Weeks To Strong In 40 Minutes A Day!

    By: Christopher Smith, CSCS

    Learn to use exercise density to your advantage, and you'll have the skills to make a workout fit into any time slot. Follow this efficient, fast-paced, 4-week training program!

    Date Added: Nov 12, 2014

  • Dymatize Project Mass Trainer: Training Overview

    By: Jacob Wilson, Ph.D., CSCS

    Project Mass is more than a trainer. It's a 14-week master class in lifting, eating, and supplementing for muscle growth. This is what you've been waiting for?the training education of a lifetime!

    Date Added: Nov 10, 2014

  • The Ultimate Guide To An Effective Training Split

    By: Bill Geiger

    New to lifting? Figuring out your training schedule, or "split," is of the utmost importance. Here are 5 ways to cycle your training days to maximize muscle gains!

    Date Added: Oct 15, 2014

  • The Top 3 Muscle Building Routines To Follow For Maximum Muscle Gains!

    By: Joey Vaillancourt

    Are you having difficulty finding a training routine that works for you? Read this guide to full body workouts and splits to see if a 3, 4 or even a 5 day split might be the muscle building routine that you need!

    Date Added: Sep 5, 2014

  • Power Pairings: Effective Supersets For Strength And Size

    By: Ben Bruno

    Ben Bruno created power pairings to merge classic lifts with his own creative exercises. Use these exercise combinations to maximize your training with limited space and time!

    Date Added: Feb 13, 2014

  • 3 Key Muscle Groups To Train For A Superior Physique!

    By: Dustin Elliott

    What makes one bodybuilder look so much better than another? Read this article to find out about the key body parts and elements of training that it takes to craft a superior physique!

    Date Added: Apr 10, 2013

  • The 12-Week Shortcut To Size - Phase 1.

    By: Jim Stoppani, Ph.D.

    Say Hello to whole-body training, and teach your muscles how to contract properly with classic lifts designed to generate strength and mold muscles.

    Date Added: Feb 9, 2011

  • The 12-Week Shortcut To Size - Phase 2.

    By: Jim Stoppani, Ph.D.

    Arms and legs one day, torso the next – time to make your core and extremities earn their keep.

    Date Added: Feb 9, 2011

  • The 12-Week Shortcut To Size - Phase 3.

    By: Jim Stoppani, Ph.D.

    Push movements, pull movements, leg movements... you're already sweating, we know.

    Date Added: Feb 9, 2011

  • The 12-Week Shortcut To Size - Phase 4.

    By: Jim Stoppani, Ph.D.

    Multiple muscle groups worked daily over a 4-day split for a complete body construction.

    Date Added: Feb 9, 2011

  • The Top 10 Reasons To Use Full Body Workouts!

    By: Shannon Clark

    Would full body workouts help you? Here are the top 10 reasons to use them. Read on to see if these would help with your muscle-building or fat loss goals.

    Date Added: Apr 2, 2010

  • Opposites Attract: Adjusting Split For Partners Weak Points!

    By: Marc Lobliner

    Marc Lobliner and Rob Moran are training partners and while structurally similar, they have weak points to bring up. Here's how you can modify your training split to work for you and your partner.

    Date Added: Mar 19, 2010

  • AM/PM Workout Programs - Smart Move Or Training Disaster?

    By: Shannon Clark

    AM/PM training is one type of training setup coming up more frequently. Here are the pros and cons for each type so you make an educated decision on whether it is right for you. Find out more.

    Date Added: Oct 22, 2009

  • Importance Of Adaptation, Part 3 - Volume Vs. Intensity: A Supplement To 'Adaptation'!

    By: Randy Herring

    'Supplement to Adaptation' will help you decide the best training for you by comparing training volume and intensity. Anyone can establish an effective program and the following factors will do just that. Learn more.

    Date Added: Oct 9, 2009

  • Training Split Confusion: Breakdown Shows Clear Winner To Help You Make Gains!

    By: Jimmy Smith

    With the recent invasion of powerlifting and sports performance training methods, many coaches and individuals are advocating full body routines... Here are several splits broken down to help you find what works best. Learn more.

    Date Added: Aug 19, 2009

  • What Is The Best Intermediate Split-Training Routine For Gaining Mass?

    By: Workout Of The Week

    What is the best intermediate split-training routine for gaining mass? You've finally built enough strength & size to change it up. Here are several workouts to continue that growth and a look at the different skill levels. Learn more.

    Date Added: Jul 10, 2009

  • Experience Hardcore Training: 3-S Program Creates Unstoppable Muscle Growth!

    By: Alex Stewart

    I am going to teach you the last training split you'll ever need. I know what you're thinking, 'I thought you were supposed to change every 6-8 weeks?' You're right. That is the beauty of this. Here's the complete advanced program. Try it!

    Date Added: Jul 7, 2009

  • Tri-Phase Training, Part 12 - Frequency: Weak Points Training, Day 4.

    By: Marc Lobliner

    In this twelfth and final episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Frequency Training (Phase #3), continuing this week with the final full workout of this series, Weak Point Training on Day Four!

    Date Added: Nov 26, 2008

  • Tri-Phase Training, Part 11 - Frequency: Full Body Workout #3, Day 3.

    By: Marc Lobliner

    In this eleventh episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Frequency Training (Phase #3), continuing this week with another full body workout on Day Three!

    Date Added: Nov 13, 2008

  • 20 Powerful Exercises That Will Transform Your Body!

    By: Richard Chan

    I have included 20 top exercises to get beach ready along with a program that conveniently works well for most people. Look and feel great as I unfold key exercises that will transform your body! Included: integrating into training routine.

    Date Added: Nov 11, 2008

  • Tri-Phase Training, Part 10 - Frequency: Full Body Workout #2, Day 2.

    By: Marc Lobliner

    In this tenth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Frequency Training (Phase #3), continuing this week with another full body workout on Day Two!

    Date Added: Oct 30, 2008

  • Tri-Phase Training, Part 9 - Frequency: Full Body Workout #1, Day 1.

    By: Marc Lobliner

    In this ninth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Load Training (Phase #3), starting a new week with a full body workout on Day One!

    Date Added: Oct 14, 2008

  • Create A New Four-Day Workout Split For Great Success!

    By: Shannon Clark

    New to fitness? Looking to change up your current program by trying something new? This article will help you create a satisfying 4-day split that is both flexible and proven. Try it now!

    Date Added: May 6, 2008

  • Achieve Greater Results By Speeding Up Your Training Evolution!

    By: MuscleTech

    The big question is: how do you evolve from basic to advanced training when everybody tells you something different? Learn and sift through it all and try the following 8 training routines in your quest to evolve into a higher level of fitness!

    Date Added: Apr 15, 2008

  • LiftRite Video Guide: Episode #13 - Tri-Phase 4 Day Split - Day 1!

    By: Jim Britain

    In this episode you will see the 1st of four episodes that will walk you through a new innovative 4 day tried and true workout split for maximum results. Join Mark Lobliner and Derek Charlebois from SciVation...

    Date Added: Oct 22, 2007

  • What Is The Best 5-Day Workout Split?

    By: Workout Of The Week

    What is the best 5-day workout split? Our forum members share complete 5-day split training routines, how effective they are compared to a 3-day split, who would benefit, and more. Read on!

    Date Added: Sep 11, 2007

  • Muscle-Building Lessons: The Ultimate Split And Abbreviated Training!

    By: Iron Man Magazine

    With the ultimate split I'm about to describe, you'll hit each body part three times every two weeks... Try this split and follow the guidelines that I've put together for you, right here! Read on for the details.

    Date Added: Oct 23, 2006

  • Training From Hell - The 666 Method!

    By: Derek Beast Charlebois

    'So you do six sets of six reps in six minutes?' The name of this workout was found out afterwords. We call this the 666 method! Try it and see if you are man enough!

    Date Added: Aug 18, 2006

  • What Is The Best Workout For Training Bodyparts Twice Per Week?

    By: Workout Of The Week

    With proper diet, rest, and supplementation it is possible to get enough recovery so that you can train each muscle twice per week. Our forum members come through again and give us some great workouts for all levels of experience. Try them out.

    Date Added: Apr 19, 2006

  • Training Splits: Which One Is Best?

    By: Jim Brewster

    Before I detail several of the split routine options out there, you will need to what days you have available for training. You can read it now and see why it will be beneficial to know your schedule.

    Date Added: Aug 11, 2005

  • Finding The Ideal Training Split!

    By: Dr. Squat

    Some people tend to thrive on very little exercise, while others seem to be incapable of making gains no matter how hard, long and frequently they train. Learn how to design a program custom tailored to your needs.

    Date Added: May 15, 2003

  • Intermediate Training: You're Not A "Newbie" Anymore!

    By: Matt Danielsson

    Let's see what a typical Intermediate workout could look like. In this case, we're going for a 3-split of the body - Monday, Wednesday, Friday. That gives plenty of time for rest and social life during the weekends, and with the three workouts being relatively brief in time, it's a schedule that should fit most people.

    Date Added: Apr 4, 2003

  • A Step-By-Step Guide For Constructing An Effective Workout!

    By: Clayton South

    Are you trying to design a workout program? But cannot find anything, anywhere about how to make an effective workout. Look no further!

    Date Added: Dec 18, 2002

  • Basic Rules Of Split Training!

    By: AnimalPak

    The following are a couple of basic tips to keep in mind when you're converting your old routine into a new one. Learn how to save time in the gym!

    Date Added: Dec 9, 2002

  • Periodization: Part 1

    By: Luis Berrios

    Periodization helps to keep your body stimulated and prevent injury while lifting weights. This is one of the most important concepts of bodybuilding. Learn how it can help you!

    Date Added: Nov 22, 2002

  • Negative Adaptation

    By: Dean Goudie

    Learn just how far the body goes to fight off the muscle we so desperately try to obtain.

    Date Added: Nov 18, 2002

  • S.A.I.S. Mass-Building Routine

    By: Jeff McCarrell

    Anyone who wants to build a substantial amount of muscle in the shortest possible time must follow a carefully designed, methodical program based on undisputed scientific facts. This most certainly applies to the design of the training program. Full details on this amazing workout!

    Date Added: Nov 8, 2002

  • Periodization For Bodybuilders

    By: Keats Snideman

    Are you interested in long term results and effectiveness in your training? Then you better have at least a basic understanding of 'periodization.'

    Date Added: Sep 26, 2002

  • Training Styles

    By: James Sadek

    I have found for a period of a couple of weeks one might training style such as drop sets but then it doesn't feel right after a while so I will use another.

    Date Added: Sep 4, 2002

  • How To Get Big

    By: Luis Berrios

    I was 6'8" and 197 lbs, I'm now 6'-8" and 285 lbs. Here is what I did to gain over 80 lbs of muscle.

    Date Added: May 20, 2002

  • Huge Gains in a Short Time

    By: David Knowles

    A year ago I weighed 190 pounds. Two-and-a-half weeks later I had gained 10 pounds and dramatically increased my strength. This may not sound very impressive, but at the time I was 20 years old (no more growth spurts) and I had reached a plateau in my training. Here is what I did!

    Date Added: May 1, 2002

  • Push the Envelope Naturally

    By: Todd Blue

    All-Out 8-Week Mass Attack. No Holds Barred. My goal is to completely rock the natural bodybuilding world with size in 2003. Here is everything I am doing.

    Date Added: Apr 17, 2002

  • Designing A Training Schedule: Things To Consider

    By: Jeff Galterio

    There are many aspects of bodybuilding that will apply to everyone such as technique and the basic principles. Other items will need to be custom fit to you and will often need to be found out through trial and error. However, everyone will need to understand the basic principles involved in assembling a well-fit training program.

    Date Added: Apr 6, 2002

  • Mass Building Workout #2

    By: Nathan Underhill

    I just finished another bulking phase, but this one I decided to keep shorter than my last one, so it was only for 8 weeks. Here is my full program!

    Date Added: Apr 2, 2002

  • Gain Mass the Lane Way.

    By: Brian Lane

    I have chosen to write about all my experiences in muscle gain. What works for me, and what doesn't. Here are my supplements, training programs, and other tricks and tips.

    Date Added: Mar 22, 2002

  • Want to Try Something Different?

    By: John LeMare

    Do you want to try a program that is totally different to the all out on every exercise that people recommend? For this program you will have three cycles. Try it out for great results!

    Date Added: Mar 12, 2002

  • Training Splits-Managing Them Around School and a Social Life

    By: James Sadek

    Well in this article I will give you many training splits and the advantages and disadvantages of using that system.

    Date Added: Mar 12, 2002

  • Overcoming Obstacles and Off-Season Training

    By: Joe Corleone

    For the past three months I have had two philosophies when it comes to training…HARD and HEAVY! Here is my current workout split and other things I have learned about bodybuilding.

    Date Added: Mar 7, 2002

  • Creating the Perfect Bodybuilding Program

    By: Bryan Kenny

    Strength is defined by how much weight a person can lift ONE TIME, therefore your muscles wont be as big as they could be if you follow a program designed for increasing muscle mass (size).

    Date Added: Mar 7, 2002

  • Designing A Routine

    By: Bryan Locke

    The first step in designing a workout routine is to determine what your goals are. If you are just lifting weights for something to do, then it really doesn't matter what goes on in the gym, and you shouldn't be wasting your time reading this article.

    Date Added: Mar 7, 2002

  • When To Train What And Why?

    By: James Sadek

    If you want to get the most out of you're weights training you must prioritize body parts and the times of day also the order of the body parts you train.

    Date Added: Mar 7, 2002

  • Training Splits

    By: Ben

    Ah, Training Splits, a much talked about topic even though besides tying your shoelaces it's the easiest. Lifting varies from 2 days through to 7 days per week and the results from this time range vary greatly also.

    Date Added: Mar 7, 2002

  • Killer Strength Program

    By: David Knowles

    Before I start, this is a powerlifting program, not a bodybuilding program. Of all the programs I've tried, this has boosted my strength the most. Here is my full 14-week cycle!

    Date Added: Feb 10, 2002

  • The Training Dilemma Part 1

    By: Mitch Hodge

    Everyone wants to know the perfect amount of time to spend in the gym for maximum results. Three on, one off, no, four on, two off, or was it three on, two off, one on, one off?! I'm telling you it's enough to drive a hardcore bodybuilder to the lap pool. Learn about the different eras of bodybuilding and different theories.

    Date Added: Oct 1, 2001

  • How To Gain LEAN Mass

    By: Phano Som

    I realized that I needed to gain some more lean mass before my next contest. Here is my 9 week plan!

    Date Added: Sep 2, 2001

  • Twelve Week Mass Workout!

    By: Todd Blue

    I receive a ton of emails every day from people all over the world asking pretty much the same question "Could you please send me a good mass building workout?" Well wait no longer because here it is.

    Date Added: May 22, 2001

  • A Solid Training Split

    By: John Giljum

    Rest is a very critical part of bodybuilding- at any level. Actually, rest is where the actual "getting bigger" takes place. So it is very important to organize your program so that each muscle is trained for the maximum amount of growth possible.

    Date Added: May 1, 2001

  • A.J.'s Beginner's Advice

    By: AJ

    Now if you want to start bodybuilding, just a beginner or want to start again then this article is for you. In this article I will be telling you 2 or 3 simple but effective exercises for each body part.

    Date Added: Apr 1, 2001

  • Bulk-Up Program

    By: Bryan Locke

    The bodybuilders' most common pastime, trying to increase the efficiency of his/her program to maximize muscular gains. Here is my favorite: It is based on six meals per day, and training 4 times a week.

    Date Added: Feb 2, 2001

  • You Want to Gain Some Size?

    By: Todd Blue

    All right guys I have just finished my 8-week mass building cycle and I must say that I am very satisfied with my gains. I met all the goals that I set in the beginning and then some. So get you pen and paper ready because I am going to tell you everything that I did, and I believe if this plan is followed you can add as much if not more size than I did.

    Date Added: Jan 5, 2001

  • My Mass Gaining Program

    By: Mark Tilden

    I am writing this on Thanksgiving Day and I thought what better day to elaborate on the gains I've made on my physique in the last 8 weeks. Here is my full 5-day training split!

    Date Added: Aug 10, 2000