Simon Gama
At this point in your training, you’re ready to take another step forward in the gradual progressive method of developing your body to its full potential. You’re going to start using the spilt system of training, working out four times a week instead of three.
This will intensify your efforts, taking your body to new heights in muscle size, strength and endurance.
By now you may have reaped the full benefits of exercising your entire body in one workout three times a week. If that’s the case, following this plan further (of full body workouts) will defeat the purpose of the progressive resistance training system: If you keep adding weights, reps and sets to your workouts, not only will you overstrain your muscles, but they won’t have enough energy to exercise each muscle fully.
Such a situation can lead to lopsided development as well as deteriorate of muscle- and burnout.
To avoid this, I have created the split system of training. At this time in your training it’s the safest way to help you, as it did all my champions. The split system will increase the intensity of your workouts, enabling you to avoid the above pitfalls.
The reason I want you to use this method is that you can work each muscle area more intensely, allowing it more time to recuperate fully before exercising it again.
Every muscle is thoroughly worked, ensuring that your entire body improves in shape, proportion and symmetry, as I promised you it would. In using my split system of training, you will be working the upper body part than you would normally do when training your whole body in one day, allowing yourself to do more exercises and sets for each upper body part than you would normally do when training your whole body in one day.
The following day you will only be working on your lower body, again allowing yourself the time to exercise each lower body much harder and more intensely. On the third day you will rest and repeat the workout process again on the fourth and filth days, resting again on the sixth and seventh day.
Working out four times a week allows you to exercise every body part more intensely twice a week instead of working the entire body three times a week less intensely. You get longer rest periods, helping to induce faster muscle growth. My split system is your next step to intensifying your workouts for faster and more impressive muscular growth.
However, just when you’re able to start using this split system programme cannot be judged purely on a time basis.
While it’s true that you will not be ready for it until you’ve completed three months of training on the first three courses, just because you have finished this training period is not, in itself, enough reason to make a change.
The guide for you to use is this: if you are still making good gains on your present routine, then do not make changes at this time. Rather, wait until you experience a slowing point in your gains, and then take a full week’s rest and start in with this routine. It’s wise to get as much as you can out of routine before changing to another. This is true for your entire training career, and it a good point for you to remember.
Only you can decide of you are ready for the split system of training. You may be ready to follow it now, after three months training, or you may not be ready for several months. Remember — don’t be too anxious to start on this split routine. You can always go to work on it, but it will not give you maximum benefits unless you have gone as far as you can on the first three programmes. And I repeat, you should take a full week’s rest before starting on the split system!
The purpose of the first three months of training on the first three courses was to give you these following gains: (1) added muscular bodyweight, (2) increased strength. (3) improved recuperation ability, (4) more energy and (5) the maturity to move on to more intense training.
In other words, once you have made the above gains and have exhausted the possibilities of the first three courses, you’ll be ready for more advanced training devised to give you even more improvement than before.
Naturally, for you to keep progressing in your training, you must be willing to work harder than before.
However, since you are now much stronger and physically fit than ever before, you will actually enjoy this harder training, particularly if you make it a point to follow these rules.
1) Get 8-9 hours sleep each night; 2) Eat ample quantities of wholesome, nourishing foods. Be sure to add supplements to your diet; 3) Try to take a 30-minute nap each day. Do everything in your power to conserve your energy while following these courses for the next months. – Additional information from online sources.