To pump up the steep musculature, you do not necessarily have to spend days in the gym. Try this 4-day split: its extraordinary intensity will give the maximum result in the shortest possible time!
Author: Janine Detz
Summer is no longer knocking at the door; It tore off this door from its hinges and fell flatly in a chaise longue. Behind the week and months of training, during which you swung your biceps, chest and calf muscles, and it's too late to pull up the lagging groups to the beach season. The sun is burning with might and main, but what do you want the guys to do that did not fit into the schedule and now they want to pump up their biceps in record time?
This is the question we asked the certified specialist in power and function training (CSCS) Chris Smith. His mass-selection program is designed for four days and is based on the concept of "training in a tight schedule."
The program is unique in that it forces you to do more and more work per unit of time. As a result, you can achieve impressive muscle growth without a time-consuming scheme with six workouts a week. And, by the way, if you train in good faith, you can leave the gym in less than an hour!
Two times a week, you will train the upper and lower parts of the body, using strength training with a large load. In the remaining three days you can forget about training and roasting under the summer sun. Just do not think that in training you will have to miss, repeating the same routine. Each training in this program pursues its goals and puts emphasis in different ways.
Before we immerse ourselves in the training process, we warn. Training will be extremely difficult. Legs will tremble, forearms will burn, and in general you will puff as if you are carrying a truck behind you. The thing is that the tight schedule forces you to work at the limit, albeit for a short period of time. But there is good news: you can only train 4 times a week, so do not forget about the reward – absolutely free days off without the slightest pangs of conscience!
So, are you ready to gain a serious mass, continuing to live a full life? Then let's go.
To gain weight, you need to force muscle hypertrophy. Everyone who lifts weights – your partner at work or an acquaintance in the gym – has his own idea of how to do it right. We will not argue, there are many options. For example, contrary to popular belief, training on the whole body can be an effective muscle-building strategy. By the way, Smith often uses it. But in order to increase the intensity during the 4-day program, it selects a split.
"I use split training as part of a training volume accumulation cycle," Smith explains. "It allows you to dramatically increase the amount of load over a period of time." By training 1-2 body parts in a session, you get the opportunity to completely focus on the target groups and focus on their growth. As a result, you will perform more repetitions on the muscle group, you will increase the time under the load, which is an important stimulus for muscle growth.
During this program, you will have two days for the lower body: one – built around the quadriceps, the second – with a focus on the muscles of the back of the thigh. The remaining two workouts will be dedicated to the upper body: the first – to the shoulders and muscles of the arms, the second – to the chest and back. Such a split, of course, can not be called revolutionary, you probably already practiced similar scheme. The fundamental difference of this program from other mass-sonable protocols in Smith's approach to sets and repetitions is the factor of dense graphics creates an increasing overload.
The simplest way to make variety in your workouts – and in the training volume – is to change the number of approaches and repetitions. Smith's protocol achieves this goal with the help of a timer. "You end supersets in the intended range of repetitions, but as part of the training in a busy schedule, you do as many approaches as you can in the time allotted for the superset," says Smith.
"The goal is to move from exercise to exercise with minimal intervals and try to do as much as possible approaches and repetitions," he adds. This will force you to run more and more work per unit of time. Each training in a busy schedule becomes a test, and the total amount of work will be an excellent tool for assessing your achievements. The task is simple – to become stronger and perform more work per unit of time.
Each training you start with the main exercise. It is performed without a stopwatch, according to the traditional scheme for hypertrophy: 4 approach, 8-10 repetitions. When done, turn on the timer on your smartphone. In each supertetwork of the two exercises, you will do the recommended number of repetitions in the first exercise, and then – the scheduled number of repetitions and in the second. If you are tired, get back to life and repeat the superset again. Continue in the same spirit for 8 or 10 minutes (depending on the superset).
When you regain your breath between exercises in the supercell, remember that you are trying to squeeze in the allotted time the maximum amount of work. The number of repetitions in the approach is predetermined, but the number of sets depends on you. The longer you flip through the mail or read the message, the fewer approaches you can complete. "Try to constantly increase the total number of repetitions compared to the last training," advises Smith. Rest 2 minutes only after you conscientiously work during the whole time allocated to the superset (8-10 minutes).
This rule you should know by heart, but repeat does not hurt: choose the weight, based on the intended range of repetitions for one approach. Use the greatest weight with which you can perform the last repetition in the approach with the perfect technique. Repetition with cheating is not considered, because they not only include other muscles in the equation, but also increase the risk of injury.
If you still need to make some traction, and you barely bend your elbows, you need to reduce weight. Although the system is built on time, do not make training a race: you still need to use the right technique that stimulates the development of muscles. Repetitions made in haste, half or with a cheating – all this does not count.
Since supersets are time-consuming, you will grow above yourself, performing an increasing amount of work. However, you should also increase the weight periodically so that you can stay in the set range of repetitions.
Ready to lift weights? Then plug in the headphones, make up an inspiring tracklist and get ready to drop all the distractions. Time to chat with friends or with a coach you will not have. Since you train for an hour and some 4 times a week, it's worthwhile to focus on the matter and use every second for a set of muscle mass. This protocol will help you pump up muscles in the shortest possible time, but only if you force yourself to give your best!
Warm-up sets are not included. Do not bring warm-up approaches to muscle failure.
and you can add a couple of your exercises
and by the way that means alternating exercises
In my opinion, it is better to do just a day, the muscles can recover and feel better.
And how long does it take to rest?
Monday, Tuesday, Thursday, Friday work, and Wednesday, Saturday and Sunday we rest. Cool thing, I worked on this program for a week, just fine, 50 minutes and you, squeezed out like a lemon, provided you do not shlang.
Yes, by the way, too, is interested, in a row 4 days or break every other day?
And in a row 4 days and then 3?
To perform this action you need to login or register.