Anyway, here is a sample training day of one of my current body part splits …

Sternocleidomastoid & Biceps Femoris (Short Head )Day

As mentioned above, you can read the reasons I’m going with a body part split right now even though I don’t have much time to train these days.  Therefore, I won’t get into the reasons for going body part split in this post.  I will however, tell you why I chose to go with the sternocleidomastoid and biceps femoris short head day… besides the obvious – and that is, because I think of and execute brilliant plans.  Things that others would never be able to come up with in 100 years!  Readers, PLEASE leave a comment in the comments section below.  I want to hear from you; do you think I should start working on my book (Titled: “How to REALLY Break Down Body Part Splits, and Make Them Work For You”)?  Or should I let the anticipation build, and wait awhile before I release the book?

Now that you all truly understand how awesome I am, let me highlight the bold points, as far as what makes this split SO effective…

-The sternocleidomastoid and biceps femoris are non-competing muscles.  This allows me to go back and fourth between the two muscles so that one exercise doesn’t “interfere” with the other.

-They are relatively small body parts, so the workout is incredibly easy!

-Because the body parts are relatively small and don’t need much recovery time between sets, I can finish the workout in less than 8 minutes.

-No one else in the gym is using a similar split, so this alone separates me from the pack.

Ok, let me stop right here.  I just hope no one stopped reading this blogpost before reading this line.  Because if they did they’d probably think I was a bigger jackass than Steve-O!

Obviously going with a sternocleidomastoid and biceps femoris (short head) day would be pretty ridiculous (but I had you thinking that I was really using that split – didn’t I!?!).  So, let me give you an example of one of the days that I  am REALLY using…

Triceps + “Posterior Chain” Day

A1) Close-Grip Bench Press – 5 X 5

A2) Hip Thrust 4 sets (2 X 5, 1 X 10 and 1 set of 1-leg body weight X AMRAP)

B1) Decline DB Skull Crushers – 2 X 15

B2) 1-leg Swiss Ball Leg Curl – 2 X 15

Everyone of my training sessions takes me about 20 minutes (not counting warm-up and post-workout stretching).  This is NOT my norm, but for the reasons mentioned in the article, this fits the bill perfectly for the time being!

There you go, a look into my current training program.  Sometimes you have to modify your training when life “gets in the way.”  Nothing wrong with that!

“I’m a law-abiding citizen.  I realize that rules are put in place for a reason – without rules there would be chaos.  But now and then, it is perfectly fine to break a few rules.  When it comes to training, the rules made by the fitness gurus are no different – there is a time a place to take these rules, and throw them out the window.

Always Train Full Body When Time Is Limited… Right?”

Continue Reading…