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The Book of Splits: 30 Effective Bodybuilding Routines That Build Real Size: Proven Training Methods to Build Muscle, Break Plateaus, and Maximize Wor
Paperback
Series: The Bodybuilding Library, Book 93
Publisher: Independently Published
Published: Jun 23 2025
Pages: 226
Weight: 0.50
Height: 0.48 Width: 5.00 Depth: 8.00
Language: English
The Book of Splits delivers 30 battle-tested training programs for lifters who've plateaued on traditional routines. This book is designed for serious lifters ready to do the work.
Chapter 1: Peripheral Heart Action (PHA) TrainingFull-body split alternating upper/lower movements with minimal rest to jack up hypertrophy and conditioning.
Push volume over time using 15-20 min blocks per muscle group.
Chapter 3: Myo-RepsRest-pause activation sets with 3-5 clustered mini-sets. Example: push/pull/lower split with myo-style volume.
Chapter 4: 11/2 Rep MethodTrain the full ROM with overload on sticking points. Chest and legs respond especially well. Example: chest day with 11/2 rep bench press and flys.
Chapter 5: Mechanical Drop SetsShift grip or stance mid-set. Ex: incline → flat → decline dumbbell presses.
Chapter 6: Blood Flow Restriction (BFR)Arms/lower body focus with light loads. 5-day arm specialization split included.
Chapter 7: Zone TrainingSplit reps into thirds; overload top, middle, or bottom zone of the lift. Great for stubborn areas.
Chapter 8: Wave LoadingAlternate reps and weights in waves (e.g., 6/4/2) for CNS shock and strength gains.
Chapter 9: Giant Sets4+ exercises per muscle group. Example: back day with lat pulldown, row, pullover, and deadlift giant set.
Chapter 10: Tri-SetsThree exercises in a row for the same muscle. Push-pull-legs tri-set programming guide.
Chapter 11: Drop LaddersDrop weight but increase reps-classic shock tactic. Use for delts and arms.
Chapter 12: Intraset StretchingStretch mid-set for 10-20 sec. Great on pecs, lats, and hammies.
Chapter 13: Antagonist SupersetsPair bi/tri, chest/back, quads/hams. Full-body antagonist split included.
Chapter 14: Time-Under-Tension (TUT)Slow tempo work (e.g., 4-1-2-1). 4-day tempo-focused hypertrophy split.
Chapter 15: Rest-Pause Cluster SetsMini rests to squeeze more quality reps. Example: cluster bench press with 20 sec between reps.
Chapter 16: Accentuated Eccentric TrainingHeavy negatives for growth and joint integrity. Back and legs benefit most.
Chapter 17: Compound-After-Isolation (Pre-Fatigue Reversal)Example: leg extensions → squats, flys → bench. 5-day pre-fatigue split.
Chapter 18: Concentric-Only TrainingExcludes eccentric phase for recovery. Example: sled push + trap bar deadlift plan.
Chapter 19: 21sClassic biceps protocol; use for other muscle groups too. Arms and shoulders blast split.
Chapter 20: Iso-Dynamic ContrastIsometric hold → explosive reps. Power-bodybuilding plan included.
Chapter 21: Density BlocksSet a timer and go. Chest/back density day program included.
Chapter 22: Zone-Specific Failure SetsTrain only top or bottom of ROM to failure. 3-day specialization split.
Chapter 23: Occlusion + Mechanical Drop HybridAdvanced arm protocol combining BFR and grip changes.
Chapter 24: High-Rep FinishersEnd with 50-100 total reps. Adds volume safely. Great for delts and calves.
Chapter 25: Load-Variation CircuitsCycle heavy/light within circuits. Total-body strength-hypertrophy hybrid.
Chapter 26: Isometric Pre-TensionHold the rep at midpoint to increase neural tension. Shoulder and chest example workouts.
Chapter 27: Yielding IsometricsHold a heavy weight statically under tension. Deadlift holds, squat bottom holds.
Chapter 28: Overload Partial RepsTrain only the strongest portion of the movement (e.g., top half rack pulls).
Chapter 29: Every Minute on the Minute (EMOM) LiftingStrength-density hybrid. Full week EMOM split for hypertrophy and volume.
Chapter 30: Undulating Daily Periodization (Auto-Wave)Change reps/weights daily. Push/pull/legs weekly wave cycle included.
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Inkster, Karina
Paperback
10-Minute Tai Chi Walking for Seniors: A Simple 28-Day Programme for Improved Balance, Healthy Weight Management, and Lasting Independence
Publishing, Tai Chi
Paperback
Running Rewired: Reinvent Your Run for Stability, Strength, and Speed, 2nd Edition
Dicharry, Jay
Paperback
The Injury Guide: Eliminate Pain, Heal Your Injuries, and Keep Moving Forever
Boynton, Erin, MD
Paperback
Healthier You Food Journal +: 90-Day Nutrition, Fitness, and Wellness Tracker
Rockridge Press
Paperback
The Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 5th Edition
Friel, Joe
Paperback
The Dance Anatomy Coloring Book: A Visual Guide to Form, Function, and Movement
Zweier, Tricia
Paperback
10-Minute Chair Tai Chi for Seniors: A Seated 28-Day Program to Improve Mobility, Restore Balance, and Relieve Joint Pain without Standing
Publishing, Tai Chi
Paperback
Tai Chi Walking for Seniors: The Healing Walk Method for Better Balance, Calm, and Low-Impact Indoor Exercise-No Equipment Just 10 Minutes a Day
Press, Wellmara
Winters, Tao
Paperback
Younger Next Year: Live Strong, Fit, Sexy, and Smart--Until You're 80 and Beyond
Lodge, Henry S.
Crowley, Chris
Paperback
The Eye of Revelation 1939 & 1946 Editions Combined: The True Five Tibetan Rites
Kelder, Peter
Witt, Carolinda
Paperback
Integrating Primitive Reflexes Through Play and Exercise: An Interactive Guide to Palmar Grasp, Hands Pulling, and Babkin Reflexes
McDonald, Kokeb Girma
Paperback
Tai Chi for Seniors and Beginners: A gentle exercise program for mental and physical well-being
Falk Berg, Facc
Paperback
I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them
Hill, Diana
Bowman, Katy
Paperback
T'ai Chi for Seniors: How to Gain Flexibility, Strength, and Inner Peace
Bonifonte, Sifu Philip
Paperback
Age in Place or Find a New Space: How to Create Beautiful Spaces That Promote Meaningful Interactions
Chiang, Carol
Paperback
Heavy Duty Sin Secretos: Todo lo que necesitas para dominar el sistema de Mike Mentzer y transformar tu físico
Publishing, Catalyst
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Calisthenics Workout Bible: The #1 Guide for Beginners - Over 75+ Bodyweight Exercises (Photos Included)
Harlow, Bruce
Paperback
A Labor of Grace: Saying Yes to God's Design for Pregnancy, Birth, and Motherhood
Marlatt, Madeline
Paperback
Rise and Run: Recipes, Rituals and Runs to Fuel Your Day: A Cookbook
Kopecky, Elyse
Flanagan, Shalane
Hardcover
The Way to Vibrant Health: A Manual of Bioenergetic Exercises: 100 Innovative and Powerful Exercises
Lowen, Alexander
Paperback
The Roll Model: A Step-By-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body
Miller, Jill
Paperback
The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength
Horschig, Aaron
Sonthana, Kevin
Neff, Travis
Paperback
Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong
Matthews, Michael
Paperback
Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights
Noelle, Brittany
Paperback
80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels
Warden, David
Fitzgerald, Matt
Paperback
Make Movement Your Medicine: Gentle Exercises to Soothe and Revive Your Upper Back, Neck and Shoulders
Breakspear, Andy
Breakspear, Rachel
Paperback
Get Fit While You Sit: Chair Exercises to Help You Stretch and Strengthen Your Body
Spencer, Taylor
Paperback
The Strength Training Bible for Seniors: The Ultimate Fitness Guide for the Rest of Your Life
Knopf, Karl
Paperback
The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
Ferriss, Timothy
Hardcover