Double Split Routine

A double split routine involves splitting your workout into two separate sessions in a day. This approach has been popular among bodybuilders and advanced athletes to increase workout volume and maximize results. Here are some insights from the Mind Pump Podcast:

Definition and History

• The double split routine was popularized by bodybuilders like Arnold Schwarzenegger during the 1970s. In this method, athletes split their workouts into two parts: for example, chest and back in the morning, and shoulders and biceps in the afternoon 1.
• It allowed bodybuilders to train more intensely and recover in between sessions. They could hit their body parts multiple times a week, optimizing muscle growth through increased volume and frequency 2.

Benefits and Implementation

• Volume and Frequency: Splitting workouts can help manage fatigue better and allow more effective training for each muscle group. It's especially beneficial for those who are already training at a high volume and want to add more without diminishing returns 3.
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    1

    Workout Splits Explained

    01:13:48
    
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    2

    Bodybuilding Training Techniques

    00:14:53
    
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    3

    Double Split Training

    00:31:10
    
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    4

    Workout Volume Strategies

    00:43:03
    
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    5

    Split Workouts Debate

    01:16:17
    
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    6

    Workout Consistency Matters

    00:21:15
    
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    7

    Training Adjustments

    01:14:04
    
• Performance and Recovery: For advanced athletes, splitting sets throughout the day can lead to noticeable strength gains and better muscle hypertrophy. Doing half the sets in the morning and the other half in the evening, for example, can enhance performance for each session 1.
• Adaptation and Intensity: Another benefit is improving the body's capacity to handle more volume. Breaking down workouts into manageable segments throughout the day lets the body recover slightly between sessions, preventing overtraining and allowing for higher total volume of work per day 4 5.

Drawbacks

• Consistency and Dedication: The double split routine requires a high level of commitment and consistency. It's not recommended for beginners or those who might miss workouts frequently, as this can lead to imbalances due to skipped sessions 6.
• Risk of Overtraining: The increased volume and frequency can lead to overtraining if not managed properly. Symptoms like trouble sleeping and tendonitis are potential risks for those not adequately prepared for such intensive training regimens 7.

Personal Experiences and Recommendations

• Sal Di Stefano and other co-hosts have experimented with both traditional and double split routines and found benefits in splitting sets instead of entire workouts throughout the day. This method allows for practicing the same movements with fresher muscles, potentially leading to better strength gains and muscle development 1 5.
• Advanced programs like MAPS PED designed by the Mind Pump team incorporate these principles for those looking to push their limits in bodybuilding 3.

Conclusion

A double split routine can be highly beneficial for advanced trainees looking to increase workout volume and improve muscle growth. However, it requires a high level of commitment and careful management to avoid the pitfalls of overtraining and inconsistent workouts.