Why Split-Cycle???

[jasonbrunt]

I've read that split-cycling is recommended for people who are experiencing lulls in their gains, but is split-cycling effective and/or recommended for people who have just started or have only been lifting for a couple of months?

If not, what is recommended for a schedule?



my "help with my routine" post explains more...

 

[Charger]

jason, splits allow for recovery, recovery is what builds muscle, not spending all your time in the gym. You must allow for recovery.

A good split will work each muscle group once a week.
That is to say you cannot adjust that to fit your abilities to recover. For most, once a week is good. I am in the older crowd so it's almost a must.
Using a basic push/pull routine works for alot of folks.
Day 1Chest/shoulders/tri's
Day 2 Legs/abs
Day 2 Back/Bi's
This puts all pushing movements on on day, pull, etc...
If you feel you can recover better than most, put this on a 5 day rotation. Another words do day 1 every 5 days and so on.
Don't try to do this twice a week or 6 days a week, it won't work, to much. Hope this helps

 

[Arnold]

Originally posted by jasonbrunt
...but is split-cycling effective and/or recommended for people who have just started or have only been lifting for a couple of months?

If not, what is recommended for a schedule?

Not at all. I beginner should use a very basic routine such as full body two or three times per week, upper/lower body. A beginner needs to build up a foundation before they start breaking muscle groups up separately and working them once per week.

Here is a good beginner plan:

Day 1: Upper Body
Day 2: Lower Body
Day 3: Off
Day 4: Upper Body
Day 5: Lower Body
Day 6: Off
Day 7: Off
Day 8: Repeat Cycle