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Upper & Lower Body Split Routine
Separating intense training between the upper and lower body can have great advantages for building muscle, especially if you prefer to train every day or two. Frequent training can cause issues with recovery but separating the muscle groups helps overcome this problem. When training the upper body the lower half can still rest, and vice-versa. Some bodybuilders like to train arms with the legs because the upper workout is often longer and moving arms to the lower body routine helps even out the length of each workout. However, I feel this is wrong as the upper body routine places tons of stress on the arms, then the following workout the arms are hammered again on their own, the arms can easily become over-trained with this type of workout strategy. If the muscles of the arms become over-trained it will effect progress for the chest, shoulders and back exercises as these rely so much on arm strength. Splitting the routines between upper and lower parts also helps conserve more energy for the size of muscle groups. For example the legs are a large muscles groups and if these are trained first then there is less energy left to train the large, complex muscles of the back. But because they are split the back and legs can get plenty of stress for fast, effective muscle growth. Below is an example of an upper and lower body split routine that I still use sometimes. Again notice it is mostly very basic multi-joint exercises. This is essential for my requirements as I have naturally small muscles thus I need to keep up as much size as possible.
Upper Body Routine
Bench Press Dips Shoulder Press Chins or Lat Pulldowns Dumbbell Shrugs
Lower Body Workout Routine
Stiff-legged Deadlifts Leg Press Leg Extention Leg Curl Calf Raises Sit Ups Leg Raises
Building thick back muscles barbell rowing exercise
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