Bored with your weight training routine? Not seeing the results you once did? Perhaps it's time to incorporate some advanced techniques into your weight training regime. If you have been doing a full-body workout for at least three months it will be a good idea to start incorporating Split Routines in order to avoid strength plateaus. If you are more advanced and have been using splits for a while maybe it's time to put in some variation into it.

Splitting up the exercises can be done in a number of different ways.

* Among them, training the upper body muscles one day, lower body muscles the next is the most basic split.

* Another effective technique is a three-day split: pushing day (working chest, triceps, shoulders), pulling day (back, biceps, traps), and leg day (quadriceps, hamstrings, calves). * You can also exercise the front of the body muscles one day (chest, biceps, front and middle deltoids, quadriceps, abdominals), and work back of the body muscles the next day (traps, lats, lower back, posterior deltoids, triceps, hamstrings, calves).

* Another way to split a routine is to perform exercises for opposing muscle groups: chest and back on day one, quads and hams on day two, shoulders, biceps, triceps on day three.

* Working out only one body part per day offers a greater degree of volume by comleting as many as 20 or more sets per bodypart with several exercises. This is a time-demanding technique where your trip to the gym has to be scheduled five times per week with two days of active rest. Be careful not to overtrain yourself, but avoid detraining as well. This form of advanced training can be referred to as Blitz Routine.(day 1 - chest, day 2 - back, day 3 - biceps, day 4 - triceps, day 5 - legs; throw in abs and shoulders on any day depending on development and priority).

* If you think you are ready to take your training even further, double or triple split is definitely worth your attention. The principle holds that training with a high degree of intensity and volume for an extended period of time may be very difficult and hard on the body, thus training a smaller number of muscles at a given time lets you train them harder. In double-split you break your daily workout into two sessions, for example one in the morning and one in the evening. Triple-split training means doing the above plus one more session in the afternoon. It is preferable not to work more than two large muscles in one day, since the demand on the muscular-skeletal system is very high. The variations for grouping exercises are virtually limitless, and you can come up with other types of splits.