Dividing Your Exercise Routine Has Its Advantages!
A common practice when exercising is to finish all the exercises in one session. So in one workout session, a person can do anywhere from 4 to 8 different exercises. But some practitioners tend to split up their exercises throughout the day. Executing short exercises in the span of 10 to 15 minutes each exercise throughout the day. It appears to be more effective when doing this since the body has more time to recover. When a person is doing all their exercises in one session it can be quite difficult. The reason is that the person is getting fatigued by doing all the exercises. So there is a chance that form will be compromised.
Low volume training is an efficient way of training because it would offer more recovery time. Low-volume training can be done in different ways, but performing different exercises throughout the day can be quite beneficial. It is doable with calisthenics but it is also achievable at the gym. With at-home equipment or performing calisthenics, there is an advantage for the individual to divide short sessions for the list of exercises they could do throughout the day. It is possible with a gym if the person is able to go to the gym twice a day. It depends on the individual’s schedule if they are able to make time.
If you are curious to learn more about low-volume training check this post out (Link).
The Benefits of Splitting up Exercises
This method is beneficial because of the rest time between each exercise. With enough rest, the individual is fresh and able to place all force on the set. This is when the practitioner is performing quality sets rather than doing a sub-standard set. This means the person is able to train with great intensity. Focusing on form and challenging themselves. More importantly, it is keeping the individual active, so there would be a rich flow of oxygen and blood in the body (which can also reduce mental health issues). Also, increased energy levels since sitting or laying for a long period of time can make a person feel lethargic.
How to do it?
It all comes down to the time the person has and depending on how many exercises a person is doing. It is best to take into account for how many sets and reps will be executed. A great number of exercises to start with would be around 3 to 6 exercises. There could be 1 to 6 workout sessions in a day, but let’s make it less than that. 3 will be the magic number so the individual will be doing 2 exercises per session. For example:
Morning:
- Push-ups
- Pull-ups
Afternoon:
- Pike presses
- Lateral raises
Evening:
- L-sits
- Back Bridging
Now, this can be also split up into 2 workout sessions if need be. Instead, the individual will be doing 3 exercises per session.
What About the Gym?
As mentioned before it can be doable at the gym, but it is depending on one’s schedule. An approach would be going to the gym twice a day. If the individual has a home gym with weights, a squat rack, and other equipment then this process will be made easy. Another way of approaching this could be doing a hybrid routine if they cannot or do not want to go to the gym 2 times a day. For example:
Morning Gym:
- Bench Press
- Weighted Chin-ups
- Seated Shoulder Presses
Early evening at home:
- Tiger bend tricep extension
- L-sits
- Back bridging
Would Doing many Exercises in a Day Cause Overtraining?
It depends on how many sets and reps a person does in days, weeks, and months since overtime a person can start to feel the effects. There is not much to worry about as long as it is low-volume training. Generally, doing a few exercises in a day should be fine and should be the main focus. As some may be aware that overtraining can lead to symptoms like these:
- Fatigue
- Irritability
- Weight loss (in a bad way)
- Anxiety
What is imperative is to eat enough whole foods and rest to be fully recharged and to avoid all these symptoms from happening. So keep the number of exercises low and figure out a sweet spot on what number of sets and reps would be viable.
For compound movements:
3 to 4 sets and 6 to 12 reps are ideal.
For Isolation movements:
4 sets and 10 to 20 reps are ideal.
Conclusion
Overall, training multiple times a day has many benefits which can help a person make better gains and accelerate fat loss. With the idea of being active throughout the day, the practitioner will have more energy because of the flow of oxygen and blood. It will be easier to execute quality sets since the individual would not be as fatigued compared to doing a full workout session. Instead, divide the session into two and go at full force on each exercise. The body itself is designed to move, so being active is quite healthy and it can reduce the mortality rate.
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