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Build More Muscle With Workout Splits

By George Touliatos, MD

Q: Do I need to do splits during my workouts?

A: In order to improve and make some serious gains, you have to. Usually, I split legs in two training sessions; one day do quads with the back squat, front squat, leg press, Jefferson squat, leg extensions, lunges and the adductor machine; while the day after I’m hitting hams, glutes and calves. The energy demands for the front and inner thigh are tremendous and it’s literally inevitable to save muscle glycogen for the rear department. Moreover, you’ll need more than an hour to perform a complete leg workout and this practically means too much cortisol from overtraining and lack of food. In other words, it’s very likely to catabolize muscle tissue. Furthermore, the day you train quads will warm up and pre-exhaust hams throughout the multi-joint exercises. Therefore, it fits perfectly to first do the front part of the leg and the following day do the back part. Also, I used to split the back (largest muscle group of the upper body) into two different training sessions: one for width, including all the pull-downs, using a wide variety of grips, while the next day I’d hit the rows, focusing on depth and thickness.

George Touliatos, MD is an author, lecturer, champion competitive bodybuilder and expert in medical prevention regarding PED use in sports. Dr. Touliatos specializes in medical biopathology and is the medical associate of Orthobiotiki.gr and Medihall.gr, Age Management and Preventive Clinics in Athens, Greece. Heis the author of four Greek books on bodybuilding, has extensively developed articles for www.anabolic.org and is the medical associate for the book Anabolics, 11th Edition (2017). Dr. Touliatos has been a columnist for the Greek editions of MuscleMag and Muscular Development magazines, and has participated in several seminars across Greece and Cyprus, making numerous TV and radio appearances, doing interviews in print and online. His personal website is https://gtoul.com/