WEIGHT TRAINING SYSTEMS

There are many systems for weight training training

1. Total Body Workout 2. Split System 3.

SPLIT SYSTEM

There are two type of split system: 1. Simple split system 2. Double split system
System for separation of exercises in a group is called Split System. Which inside one training includes exercise of certain muscle groups. Under this system it is necessary to separate muscle groups for training and exercised certain days within the week. This system is highest level of training in comparison whith that which beginners should apply. Beginners should apply three training within the week and in each training to exercise all muscle groups (total body work), where each exercise is executed by two series and of course with intensity that suits their individual opportunities. So beginners Split System can use only after two or three weeks. Although there are many types of split system, under any system is not exercised every day one or two day whithin week are used for rest. However, this division provides intensive exercise for each muscle group twice per week. Next, i will present some concret examples of Split System, however, to chose system which mostly suits you, it is necessary notice and realistically assess your own individual capabilities, then rely on the body type: endomorph, ectomorph, mezomorph or combined type, what are your goals, and of course to rely on the overall potential energy and your physical and2 mental readiness. DOUBLE SPLIT SYSTEM is used for isolation muscles

Since there are great opportunities to create change and various combinations of Split systems, preferably that changing or replaced with any other systems to be done every two or three months. Replacement is not required, and then usually made when an evident lack of success.

Examples of SPLIT SYSTEMS where training is done four times during a week: PLAN I Priority is given to development legs and shoulder muscles: Day I legs, shoulders and abdominals Day II Chest, back Day III Arms (biceps, triceps) abdominals Day IV legs, shoulders, abdominals

PLAN II Priority is given to development chest and biceps muscles. Day I Chest, biceps, abdominals Day II back, triceps, abdominals Day III legs, shoulders, abdominals Day IV chest, biceps

PLAN III Priority is given to development arm muscles (biceps triceps and shoulders). Day I triceps, biceps,shoulders Day II back, triceps, abdominals Day III legs, shoulders, abdominals

PLAN IV Priority is given to development back and biceps muscles. Day I back, biceps, abdominals Day II chest, Triceps Day III shoulders, legs abdominals Day IV back, biceps

Examples of SPLIT SYSTEMS where training is done six times during a week: Monday: chest, biceps, abdominals Tuesday: legs, back Wednesday: shoulders, triceps Thursday: chest, biceps Friday: legs, back, abdominals Saturday: shoulders, triceps, abdominals

Monday: chest, shoulders Tuesday: back, biceps Wednesday: legs, abdominals Thursday: chest, shoulders, triceps Friday: back, biceps Saturday: legs, abdominals

How much training routines within the week will execute an individual depends largely on experience, body type (ectomorph, mezomorph, endomorph or combined type), purpose, others, and which day will utilize for training and rest is individual issue. Exercise can be programmed in a way that every second day to be rest days, or two day exercise and third day to be rest sample: monday and Tuesday training days and Wednesday rest day, or we can exercise three days consecutive and day fourth to be rest day. DOUBLE SPLIT SYSTEM is used for isolation muscles