If You Insist on ‘Splitting’…

In my humble opinion, there is really only one type split routine that might be worth discussing -- beyond the lift-splitting example offered in the opening paragraph of this treatise, of course. If you insist on using a split routine, I implore you to consider the upper body/lower body split. This type split was favored by none other than the gargantuan powerhouse Paul Anderson.

One of the very first ‘body part’ split routines, the upper/lower split offers some significant benefits that aren’t found with most of today’s popular splits. First is a much more equal division of the body’s musculature. With the upper/lower split, you are able to emphasize the back and the shoulder girdle in one session, and the hips and legs in the other. The core/midsection could conceivably be trained in each session. In both of these workouts you are training a considerable portion of the body’s muscle mass with heavy weights.

Which leads us to perhaps the most notable and beneficial perk: the potential to use some of the really BIG lifts: the clean-and-press/jerk, the snatch, the one-arm swing all fit nicely into the upper body workout (not necessarily all in one session, of course); the various squats and deadlifts are the obvious choices for the lower body day. Using these big lifts will offer many of the advantages of whole-body routines -- if you use the big lifts. An upper/lower split is fairly worthless if you just fill the program with wimpy little isolation exercises. Naturally, there may occasionally be some overlap of the muscle groups being trained in each session, but this is okay because you probably won’t be training every day (although with proper variation of the intensity and volume, you certainly could; I just wouldn’t recommend it). Typically, if you are training for some size along with your strength, and/or if you are involved in other physical activities, you will do best lifting only two to four days per week. Also, by using the big, multi-joint drills, you are able to get more work done in less time; in other words, you can train all of the involved major musculature with only a small handful of lifts. For example, one-arm dumbbell swings, cleans-and-presses, and the pullover-and-press for the upper body; squats and stiff-legged deadlifts for the lower. Or, even more streamlined for less wasted time and energy: snatches and one-arm standing presses for the upper body, bent-leg deadlifts for the lower.

The above routines are just a couple of ideas for yourself, as a place to start. Alternatively, you could simply pick a few of the drills from each list below -- perhaps two or three for the upper body and one or two for the lower -- add an ab and/or oblique drill or two, and put together your own program. (These lists are far from comprehensive, of course.)

Upper Body Drills (Back and Shoulder Girdle Emphasis)
- Bent-Arm Pullovers
- Pullover-and-Press
- Snatch, one arm or two
- Clean-and-Press, one arm or two
- Clean-and-Jerk, one arm or two
- Bench Press
- Incline Press
- One-Arm Swings
- Weighted Pull-Ups/Chins
- Bent-Over Rows, one arm or two
- Weighted Dips

Lower Body Drills (Hip and Leg Emphasis)
- Back Squats
- Front Squats
- Straddle Squats
- Deadlifts, one arm or two
- Stiff-Legged/Romanian Deadlifts
- One-Legged Deadlifts
- Hack Squats, with a barbell, of course
- Reverse Deadlifts
- One-Legged Squats
- Spider/Zercher Squats

In Conclusion…

If you are a young guy -- or even a not-so-young guy -- whose sole desire is to get bigger and stronger, drug-free, I beg of you: Do not fall for the popular hype that you’ll find in nearly every one of the muscle and fitness magazines and Internet websites today! Reference the materials cited above (MILO, Brawn, Dinosaur Training, PTP, etc.). With any or all of these books and magazines to guide you, you can’t go far wrong with your training. Please, don’t waste your time trying to prove that you are an exception, that your genetics are ‘good’ -- chances are they’re not. Do yourself a BIG favor and stick with what works, what’s been working for over 100 years -- hard and heavy training on full-body routines using the big lifts. The results may amaze you!