Lean Muscle Training
A five-day split workout
routine is so effective for building lean muscle because it automatically keeps
your workouts varied enough to leave your body “guessing” while also ensuring
that you stick with it long enough to see results.
A split routine ensures you
make better progress by having a day of rest after each weight lifting session.
This gives you the freedom of approaching your split routine a few different
ways. You can either workout five days per week, or you can work out every other
day but divide your training program into five separate sessions. Either
approach will work as long as you incorporate into it correctly the fundamentals
of weight training.
If you choose to workout five
days per week, be sure you’re training each body part once per week.
After doing this schedule for a month, be sure you switch over to a fully
body workout which requires training three times a week.
Then you’ll be training each body part three times per week and getting a
needed rest day after each session. Weight training isn’t always suggested on
consecutive days but you if only do so for a short period of time, you can
really boost your workout.
A great example of a five day
split routine weight training program starts with a workout that incorporates
decline bench presses, dips, dumbbell flys, tricep pushdowns, dumbbell overhead
extensions and tricep kickbacks. The main focus of day one is the arms. The
second workout happens consecutively and involves squats, leg extensions, leg
curls, calf raises, and seated calf raises.
A day of rest follows these
first two workouts, and then the third workout includes closed-grip pulldowns,
dumbbell rows, dumbbell pullovers, incline dumbbell curls. dumbbell
concentration curls, and wall curls. This becomes the third day of your split.
The fourth workout is also consecutive and involves crunches, reverse crunches,
the oblique machine, and hanging leg raises.
The final workout of the week
includes upright rows, incline laterals, and dumbbell laterals. Following this
workout is another day of rest before the split routine begins again.
Following a program like this
ensures you are working each muscle group once per week. The theory behind split
routine workouts that help build lean muscle is that you never have to train for
very long but each of your workouts is very intense. That’s why it’s easier to
lift on consecutive days without a break.