Being able to do the splits is a remarkable feat. If you're not quite bendy enough to strike the pose (it me), you might think the splits are reserved for a select few elite. Don't count yourself out ...

If you're spending two or four days in the gym, alternate between upper- and lower-body exercises to allow space for growth and recovery, experts say.

One of the most popular and effective approaches is the push-pull split. This method groups pushing muscles like chest, shoulders, and triceps on one day, while pulling muscles such as back and biceps ...