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If you’ve been to The Movement Warehouse lately, you’ve noticed a change in the way we program our workouts. While we’ve always split upper body, lower body and cardio days, each twice a week, recently we’ve been going even harder burning out specific muscle groups.
Originally, we programmed that way so if you missed legs on Monday, you still had a chance to hit legs on Thursday. We saw a lot of benefit from this training split as it is important to hit upper and lower body at least 2x/week to quickly see physical changes in your body. This style of training has been shown to promote strength building and a more lean physique.
We made the change to more isolated body part specific training for a couple reasons.
1. First and foremost, to shake things up. We always want to be keeping your body guessing. If you do the same workout all the time your body will get accustomed to it and possibly stop improving or plateau.
2. To prevent over training and allow (more) adequate recovery between workouts. We have always structured our workouts to allow at least 48 hours of recovery between muscle groups to prevent overtraining but these new splits allow each muscle group to 100% fully recover between days.
3. We’re still hitting legs twice a week. Because the legs are such a large muscle group, when worked they promote the greatest release of growth hormone. In adults, GH regulates body composition (the way you look), bone density (how strong your bones are), cholesterol ratios (levels of good vs. bad) and according to Cedars-Sinai, is necessary for normal brain function (the people at Cedar’s are much smarter than me so I’d just go with them on this one).
4. This new split demands regular weekly attendance and greater attendance means greater results for you. If you miss your regular Tuesday night workout because you have a work happy hour, you’d better set your alarm to 5am so you can make the 530a workout or you’ll miss back and biceps for the week.
Our new splits are
Monday : Hamstrings & Glutes
Tuesday : Back & Biceps
Wednesday : Core & Cardio
Thursday : Legs & Shoulders
Friday : Chest & Triceps
Saturday : Core & Cardio
There are so many ways to split workouts…
Full body splits (Day 1: Upper. Day 2: Lower. Day 3: Cardio/Abs)
Push/pull splits (Day 1: hamstrings/glutes, back, biceps, shoulders, lower back. Day 2: quads, chest, triceps, shoulders)
Muscle group split (Day 1: Chest. Day 2: Biceps. Day 3: Shoulders/Abs…)
Opposing muscle group splits (Day 1: Chest/Back. Day 2: Biceps/Triceps)
Or if you’re only weight lifting 2x/week, full body workouts both days
You all workout enough to get a ton out of this style of training so keep showing up, keep letting us know, “your legs feel like Jell-o”, keep hydrating, keep eating well and the results will show. I guarantee it.