In bodybuilding training, there is no place for chance. Find out how the split pro IFBB Evan Centopani forms, and start using his recommendations this week!
Author: Evan Centopani
You have to train 10 muscle groups: chest, back, quadriceps, musculature of hamstrings, calves, shoulders, biceps, triceps, forearms and press. In what order should we work with them, so that even after the most exhausting sessions, the muscles have enough time to recover?
You have a lot of options. You can single out the day for the upper body and the day for the bottom. You can select a separate workout for each part of the body. Or divorce the chest, back and legs on different days, and then include the remaining muscle groups in these trainings as you see fit. In my case, the most productive was the last option.
Each of us seeks to increase efficiency, and we need a split that will allow us to confidently move forward. To progress, we must train, this is understandable. The question is how often to work out the muscle group, with what training volume and with what intensity. What growth stimulus will be most effective, and how long will the recovery after this stimulus last? Everyone has his own answer.
Do you want to lose muscle? Train the same muscle group for hours, day after day, seven days a week. Do you want to build muscle? Change target groups every day, create an overload that will be sufficient to stimulate adaptation reactions, and then let the muscles have enough time to recover. Of course, other factors, such as diet, sports nutrition and individual features of metabolism are also extremely important, but today we are talking only about training. Also, I will proceed from the assumption that your goal is a set of muscle mass.
And now about how I choose the optimal load for muscles – feasible and sufficient to force growth.
As a teenager, I took too much zealously for training: I loaded every part of my body twice a week and did all the exercises in nature for each muscular group. When you do not know for sure what to do, you try to do everything and immediately in an attempt to find the right road for touch. Something like a trial and error method, when you do not know which of your actions will bring the desired results. That's what I did.
At the age of 15, I lifted weights three hours a day, and it was okay. I tried to make as many as possible approaches to every muscle group in every exercise that I knew. On a typical day, I worked out three target muscle groups.
It was not too long after I realized that there was not much point in my actions. Because of the wild fatigue, I could not qualitatively work out the muscle groups that came at the end of the training. Enthusiasm also gradually faded, but the decisive was the fact that I was losing power and did not gain a gram of muscle mass!
I decided to cut back on the number of exercises and approaches for each muscle group. Having retained the basic structure of training, I began to focus on working at the limit and constantly improving the previous results. However, within the limits of one training I still could not give the maximal load to those muscles which worked out at the end of session. And only having decided to train each of the large muscle groups once a week, I began to notice progress in strength and muscle development. Although I was told a hundred times that excessive zeal could be counterproductive, I had to learn a lesson from my own experience.
Along with the experience came the understanding that certain muscle groups need to be trained intensively, and they need more time to recover. For example, in such exercises for the chest, back and legs, like heavy presses, sit-ups, stanovaya and thrusts, you have to leave all the forces, otherwise there will not be any sense. I realized that it makes sense to form a split around these three muscle groups, never to work them out in one day and try not to train them for two days in a row.
I could train my breasts on Monday, and my feet on Tuesday, and both workouts were productive, but if I trained my legs on Monday, my torn breast training suffered. I changed the structure of the training process so as not to do the exercises for two large muscle groups in one day, and if I planned to add other muscles to the training, these were small groups. For example, including exercises for the press or biceps in the training of the chest gave a good result. I could start or finish the training with a press, give the maximum load to the muscles of the chest, and at the same time there was enough fuel for the biceps in the tanks. To be honest, the pumping of hands was always given to me quite easily, so that combining them with the training of the chest worked with a bang.
Why not allocate a special day for hands? Previously, I did, but the result was a disproportionate development of the hands in relation to other muscles. In addition, I wasted a day that could be devoted to that part of the body that really needed a separate workout. Or simply rest and recover.
The lesson that the reader should assume (presumably) the non-professional: when designing the training program, consider which muscle groups require more attention and more time for recovery. If you train three groups of muscles in one day, each of them will get a little less attention. By analogy, if you decide to train from Monday to Friday, chances are great that you will start for health, and by Friday you will hardly drag your feet.
I can train for three days in a row, this is my maximum, after which you must definitely rest. Currently I train four times a week. This allows me to get a rest day before and after each workout with an exception for Friday and Saturday sessions. It also gives me the opportunity to breed muscle groups so that both growth stimuli and rest time are enough. And I do not have to spend my whole life in the gym.
Now my training program looks like this:
This split generates adequate stimuli for each part of the body, and only four workouts leave more time for recovery. But this is only a general picture, let's talk about the reasons for my choice:
- Rest day before and after the back and legs. The two largest muscle massifs require the most intensive study. If you train them properly, it will not be easy to recover.
From my own experience I know that it is better to train large muscle arrays before small ones. Although the triceps are involved in shoulder pressures, this participation is not so important, and you can work it out with maximum effort and after training the shoulder girdle.
Rules for compiling your split:
- Train your chest, back and legs on separate days, separated by days of rest.
Press / breast / biceps training from Evan Centopani
Only not Evan Sentopani, but Centopani
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