{"product_id":"the-book-of-splits-fitness-research-publishing-9798289363664","title":"The Book of Splits: 30 Effective Bodybuilding Routines That Build Real Size: Proven Training Methods to Build Muscle, Break Plateaus, and Maximize Wor","description":"\u003cp\u003e\u003ci\u003eThe Book of Splits\u003c\/i\u003e 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. \u003c\/p\u003e\u003cp\u003e\u003c\/p\u003eChapter 1: Peripheral Heart Action (PHA) Training\u003cp\u003eFull-body split alternating upper\/lower movements with minimal rest to jack up hypertrophy and conditioning.\u003c\/p\u003eChapter 2: Escalating Density Training (EDT)\u003cp\u003ePush volume over time using 15-20 min blocks per muscle group.\u003c\/p\u003eChapter 3: Myo-Reps\u003cp\u003eRest-pause activation sets with 3-5 clustered mini-sets. Example: push\/pull\/lower split with myo-style volume.\u003c\/p\u003eChapter 4: 11\/2 Rep Method\u003cp\u003eTrain 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.\u003c\/p\u003eChapter 5: Mechanical Drop Sets\u003cp\u003eShift grip or stance mid-set. Ex: incline → flat → decline dumbbell presses.\u003c\/p\u003eChapter 6: Blood Flow Restriction (BFR)\u003cp\u003eArms\/lower body focus with light loads. 5-day arm specialization split included.\u003c\/p\u003eChapter 7: Zone Training\u003cp\u003eSplit reps into thirds; overload top, middle, or bottom zone of the lift. Great for stubborn areas.\u003c\/p\u003eChapter 8: Wave Loading\u003cp\u003eAlternate reps and weights in waves (e.g., 6\/4\/2) for CNS shock and strength gains.\u003c\/p\u003eChapter 9: Giant Sets\u003cp\u003e4+ exercises per muscle group. Example: back day with lat pulldown, row, pullover, and deadlift giant set.\u003c\/p\u003eChapter 10: Tri-Sets\u003cp\u003eThree exercises in a row for the same muscle. Push-pull-legs tri-set programming guide.\u003c\/p\u003eChapter 11: Drop Ladders\u003cp\u003eDrop weight but increase reps-classic shock tactic. Use for delts and arms.\u003c\/p\u003eChapter 12: Intraset Stretching\u003cp\u003eStretch mid-set for 10-20 sec. Great on pecs, lats, and hammies.\u003c\/p\u003eChapter 13: Antagonist Supersets\u003cp\u003ePair bi\/tri, chest\/back, quads\/hams. Full-body antagonist split included.\u003c\/p\u003eChapter 14: Time-Under-Tension (TUT)\u003cp\u003eSlow tempo work (e.g., 4-1-2-1). 4-day tempo-focused hypertrophy split.\u003c\/p\u003eChapter 15: Rest-Pause Cluster Sets\u003cp\u003eMini rests to squeeze more quality reps. Example: cluster bench press with 20 sec between reps.\u003c\/p\u003eChapter 16: Accentuated Eccentric Training\u003cp\u003eHeavy negatives for growth and joint integrity. Back and legs benefit most.\u003c\/p\u003eChapter 17: Compound-After-Isolation (Pre-Fatigue Reversal)\u003cp\u003eExample: leg extensions → squats, flys → bench. 5-day pre-fatigue split.\u003c\/p\u003eChapter 18: Concentric-Only Training\u003cp\u003eExcludes eccentric phase for recovery. Example: sled push + trap bar deadlift plan.\u003c\/p\u003eChapter 19: 21s\u003cp\u003eClassic biceps protocol; use for other muscle groups too. Arms and shoulders blast split.\u003c\/p\u003eChapter 20: Iso-Dynamic Contrast\u003cp\u003eIsometric hold → explosive reps. Power-bodybuilding plan included.\u003c\/p\u003eChapter 21: Density Blocks\u003cp\u003eSet a timer and go. Chest\/back density day program included.\u003c\/p\u003eChapter 22: Zone-Specific Failure Sets\u003cp\u003eTrain only top or bottom of ROM to failure. 3-day specialization split.\u003c\/p\u003eChapter 23: Occlusion + Mechanical Drop Hybrid\u003cp\u003eAdvanced arm protocol combining BFR and grip changes.\u003c\/p\u003eChapter 24: High-Rep Finishers\u003cp\u003eEnd with 50-100 total reps. Adds volume safely. Great for delts and calves.\u003c\/p\u003eChapter 25: Load-Variation Circuits\u003cp\u003eCycle heavy\/light within circuits. Total-body strength-hypertrophy hybrid.\u003c\/p\u003eChapter 26: Isometric Pre-Tension\u003cp\u003eHold the rep at midpoint to increase neural tension. Shoulder and chest example workouts.\u003c\/p\u003eChapter 27: Yielding Isometrics\u003cp\u003eHold a heavy weight statically under tension. Deadlift holds, squat bottom holds.\u003c\/p\u003eChapter 28: Overload Partial Reps\u003cp\u003eTrain only the strongest portion of the movement (e.g., top half rack pulls).\u003c\/p\u003eChapter 29: \"Every Minute on the Minute\" (EMOM) Lifting\u003cp\u003eStrength-density hybrid. Full week EMOM split for hypertrophy and volume.\u003c\/p\u003eChapter 30: Undulating Daily Periodization (Auto-Wave)\u003cp\u003eChange reps\/weights daily. Push\/pull\/legs weekly wave cycle included.\u003c\/p\u003e\u003cbr\u003e\u003cbr\u003e\u003cb\u003eAuthor:\u003c\/b\u003e Fitness Research Publishing\u003cbr\u003e\u003cb\u003eISBN-13:\u003c\/b\u003e 9798289363664\u003cbr\u003e\u003cb\u003ePublisher:\u003c\/b\u003e Independently Published\u003cbr\u003e\u003cb\u003eLanguage:\u003c\/b\u003e English\u003cbr\u003e\u003cb\u003ePublished:\u003c\/b\u003e 06\/23\/2025\u003cbr\u003e\u003cb\u003ePages:\u003c\/b\u003e 226\u003cbr\u003e\u003cb\u003eFormat:\u003c\/b\u003e Paperback\u003cbr\u003e\u003cb\u003eWeight:\u003c\/b\u003e 0.50lbs\u003cbr\u003e\u003cb\u003eSize:\u003c\/b\u003e 8.00h x 5.00w x 0.48d","brand":"Fitness Research Publishing","offers":[{"title":"Paperback","offer_id":47760594600191,"sku":"9798289363664","price":13.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0662\/2982\/9887\/files\/img_2aa533f3-89d2-4579-bcfc-48a605339a3b.jpg?v=1765513992","url":"https:\/\/www.whiterainbookhouse.com\/products\/the-book-of-splits-fitness-research-publishing-9798289363664","provider":"WR Book House","version":"1.0","type":"link"}