Tom's Weight Training Page

Beginner and Intermediate routines.

The reasons for doing split routines rather than full body workouts.

Beginners routines are meant, to teach neuro-physiological intensity, to teach good form for the compound exercises, and of course to grow -- gain muscle and lose fat. (I never use the word t*ne, as I don't know what is means.) When all of the is learned, you can progress to a routine that does all of these things better.

After lifting about 1 month to about 6 months is best to switch over to a split routine, where each body part is trained once (or perhaps twice) a week.

Intensity is learned, and mostly neuro-physiological. After intensity is learned, you can train with an intensity that does not allow full recovery in a day or two. Even though you are not training (say) chest only once a week, the total time spent training the chest does not in fact go down. What was previously (say) 10 o r 15 minutes 3 times a week becomes (say) an intense 30 or 40 minutes once a week. The increase in intensity is a real shocker to the system. Therefore growth results.

The body does not like to change, and will get used to almost anything. To create change you have to shock the body into changing. (Corollary: After you start a split routine, you should still change your routines at least once every three months or so. Switch around the exercises, change the split, go heavy (5 sets of 5 reps -- for a month or two) go GVT (super setting 10 sets of 10, only two exercises per body part), -- doing 4x10? try 4x8 with heavier weights. Pyramid the weights. (There are 100s of ways to doing for instance 5 sets, increase weight on each set, and decrease reps, end with a low weight, high rep sets.) Always change. Otherwise the body adapts and no change happens.)

Why once a week? How can I make progress by training (say ) chest just once a week? He is a obvious fact: your (say) pecs do not grow while you are exercising (pump notwithstanding, this is not permanent). Your pec grow in between the times that you are training them. The harder and more intense you train, the longer you need for recovery. Train hard enough and intense enough, and once a week will work just fine.

Some Example of Split Routines

Here is an example of a chest /triceps routine that I did for a while -- (4x6 means for sets of 6 repetitions each).

The weights were chosen so that the last rep of the last set was impossible. When I could complete the whole 4x8 one week, the next week I upped the weights. Try this -- and see of you can do the same weights two day later. If you can then you are not lifting heavy enough.

Here is an example of a back/biceps routine that is very similar to one that I've used:

Lets see, what left: shoulders and traps:

These you can do with back, (you'd have to drop something -- shrugs probably aren't necessary if you do deadlifts the same day, cut out or alternate the two rows, etc., etc.) Or have a light day of say, shoulders, traps, and (relatively light) biceps and triceps. If you do this you can add things like high pull (row) or power cleans.

Legs. A leg routine I did for a while is simplicity, and brutal.

If I can still stand after doing these, then I sometimes finish my legs off (literally) with some leg presses and leg curls.

Some general principles for constructing split routines

Links and stuff..
Return to Tom's Weightlifting Page.

I am always glad to help. If you have any specific questions, do not hesitate to EMAIL me Here.

Y'all come back now, 'ya hear?