Weightlifting and fitness training mean different things to different people, depending on their goals. Some guys hit the gym hoping to build big muscles, while other people simply want to get in better shape and generally get stronger and fitter. A split program calls for workouts that target only a couple of muscle groups at a time with a couple of days off in between similar routines. An all-over workout can be done more frequently because it doesn't overload any one muscle group.
Focus on Muscle Groups
One of the main arguments in favor of working out certain muscle groups on certain days rather than doing a full-body workout is that you can focus on just a couple of areas, such as the chest or shoulders, and put those muscle groups through a much more exhaustive workout than you could with a routine that seeks to exercise the entire body. So if your goal is to work on defining certain muscle groups, a split program may be better for you.
Split Program Details
A split program that focuses on specific muscle groups with each workout should concentrate on one or two muscle groups with each workout, such as a day devoted to chest and back resistance training or a day just for leg exercises. A good approach is to do two to four sets of 8 to 12 repetitions of a single exercise, with a rest of two or three minutes between each set.
Full Body Workout Advantages
If your goal is overall fitness and improved strength, a single workout routine that covers all the major muscle groups as well as cardio training should be your goal. An effective way to get a full-body workout that not only affords you muscular strength training but also aerobic exercise is with circuit training. Because circuit training moves along quickly, with little rest in between exercises, you can get a good workout during a short amount of time.
Sample Circuit Training Workout
If you want to get a good full-body workout within 20 minutes, try circuit training that emphasizes getting the most out of each set in a timed manner, not by counting to a certain number of repetitions each time. For example, do the maximum number of repetitions possible in one minute, with a reasonable weight each time, in the bench press, squat, pull-ups or pull-downs, followed by a three-minute jog, and then one minute each of military presses, lunges and biceps curls. That's followed by yet another three minutes of jogging, and then one minute each for leg extension, leg curl and triceps curls. Then it's time for sit-ups, crunches and stretching.
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