Before we move on to studying the basic training schemes for a split system, I recommend that you decide how many times a week and on what days you will visit the gym. And after that you can consider the split-training under a microscope and try them on your training regime.
Author: Jim Brewster
Basic principles of separate training were formulated at the dawn of bodybuilding. Nevertheless, today many newcomers are working out, or at least think that they are working out all the muscle groups in one workout, and so three times a week – on Mondays, Wednesdays and Fridays. This strategy is justified when you learn the exercises and go to the basic level of functional readiness, but it only puts you in the wheel if the goal is to gain muscle mass. Why is that?
I'll explain now. You become more experienced, and your body gets used to the standard loads. To effectively work out one group of muscles, you have to progressively increase the load, and training on the principle of "all-inclusive" falls on your shoulders with an unbearable load. In other words, it's impossible for you to work out all the muscle groups in a qualitative and effective way and perform a sufficient number of approaches in one lesson. No matter how hard you try, at the end of the training session, there simply is not enough fuel left in your tanks.
And it is at this point that split training comes to the rescue. However, if you make a mistake with the choice of the program, you will have a feeling that the system is too complicated, inefficient and not suitable for your life rhythm. Moreover, at the initial stage it may seem that one has to disregard the postulates of correct recovery for the sake of some new-fangled six-day complex published in a glossy magazine. So, now I'll tell you how to avoid such mistakes!
Before we go on to study the standard training schemes for a split system (and there are many), I recommend determining how many times a week and on what days you will visit the gym. This will be the decisive factor when choosing a program, especially if you, like me, work for 12 hours a day, have a lot of obligations and a tiny window of free time.
Agree, in this situation it is difficult to train more often than two or three times a week. However, if you are young, and have free time with your car and a small cart, train at least every day. That's why I recommend choosing a split system, first of all, based on your life circumstances.
2. Is there time left for recovery?
Do not forget about rest and recovery, be sure to include these items in your training program. Remember, we are not growing in training, but in pauses between them, so never neglect the recovery period and do not shorten its duration.
Read the previous paragraph 5 times. You can even read 10 times, it does not hurt. I have been in bodybuilding for 25 years, and I constantly meet people who never realized the importance of the recovery phase.
On how to replenish the internal resources of the body, the schedule of training sessions depends, because different muscle groups and are restored in different ways. Visiting the gym for two or three days in a row, you probably give deserved rest to certain muscle groups, however, the body is still subject to excessive taxes, which breaks a gigantic gap in the budget of recovery processes.
How do you know if a full recovery has occurred after the previous workout? I propose two options:
- If the muscles are still aching, and it's time to load this target group again, then you did not have time to recover.
4. What factors influence the recovery processes?
Recovery is a complex process that depends on the individual characteristics of the organism and other factors, namely:
Each of these factors affects the pace of recovery, so you should learn to adjust the training program to your rhythm of life and the characteristics of the body.
Quite frankly, if weightlifters paid more attention to these simple things, namely trained up to the seventh sweat, but with a reasonable number of approaches, and were more attentive to their food, the level of their progress would soar to the skies!
After a long introduction, we move on to training. Since the number of separate training options tends to infinity, we will study only the basic types of split.
The basic concept: top-bottom. We divide the body in half, on the first day we study the legs, in the second – the arms, back and chest.
My opinion: it is far from the most successful split, although it is very common. His main drawback is that on the first day we train only the legs, but in the second we have to work with the pectoral muscles, biceps, deltas, back muscles and triceps.
And do not forget about the trapezium, forearms and abdominal press! And now tell me, can you perform this endless series of exercises with the maximum impact that is so necessary for muscle growth? You can not! Of course, if you previously do not correct the program in such a way as to reduce the number of target groups and approaches on the second day. Then you will definitely achieve the desired effect!
- Day one: legs, back, biceps, forearm and press
Such a program, as a rule, revolves around basic exercises. Most often it is designed for 4-day period: Monday or Tuesday is allocated to the first block of exercises, Thursday or Friday – under the second, and in your pocket you have three days to recover. Another advantage of this split – you can change the "location" of days of rest within the cycle as you like. Who has been following my publications for a long time, he knows that I am not an ardent supporter of the 7-day training week. If necessary, I turn to 8-and even 9-day training period.
I draw your attention that in this split each exercise is performed only once a week, and many consider this a real godsend for hardgainer, because the muscles get enough time to recover. I also recommend that you limit the number of approaches and do not burden the muscles of the hands with isolating exercises – exclude them from the complex mentioned above, and you will feel how easy this split will be. Or reduce the total number of approaches to the biceps and triceps and concentrate on working with large muscle groups (back, chest).
Basic concept: pull-push
Another common split-training, which has a number of undeniable advantages.
- The first day: pay maximum attention to the legs, which is completely justified. If you squat (and you have to crouch) by all the rules, the burden on the body lies colossal, and you will be exhausted by this exercise.
Some athletes pass this split two times in one week (3 training days / day of rest), although most of us have one cycle for 7-9 days. You can use the principle of rotation and visit the gym strictly every three days, and you can train on certain days of the week – for example, on Wednesdays, Fridays and Sundays. But even in this case, you risk being in a quandary when fatigue will prevent you from loading triceps, biceps, deltas or muscles of the forearm.
The basic concept: further division of muscle groups by the principle of pull-push.
We combine large muscle groups with small ones or confine ourselves to working with one muscle mass. Thanks to this approach, you can give the muscles a very intense load. Professionals repeat this cycle every five days (one day of rest for the 5-day cycle), but I advise you to distribute vacation days arbitrarily, focusing primarily on the characteristics of your body. If you suddenly have not guessed it, I highly recommend that you include as many days of rest in this split as possible!
4. One training – one group of muscles
Days of rest can be arranged as you like, although many consider this split-training as a "program for every day" and visit the gym 6-7 days in a row. Muscles can be divided into groups arbitrarily, even additional separation within large muscle groups can be used: upper and lower divisions of the broadest muscles, anterior, middle and posterior bundle of deltoid, and so on.
I note that this is not the most popular split, but it is perfect for preparing for competitions and / or those who have more free time.
This program was used by Arnold, who for a week twice passed a three-day split and allowed himself only one day of rest.
And for this split Arnold switched before the competition: training twice a day, six days a week.
Perhaps the most difficult program to prepare for the competition – we train three times a day. Large arrays, for example, legs, we study in the morning, cardio – day, and for the evening we leave small muscle groups (press) and grind the posing.
As you can see, the choice is really great: some complexes will suit only those who have a lot of free time, but a three-day split "pull-push" will satisfy the demands of the majority. Personally, I prefer this particular program, although I'm used to a four-day system (above) with a separate training for deltoid muscles.
For one cycle, I allocated 8-9 days to leave the body recovery time. Also, such an approach allowed to pay attention to lagging muscle groups and achieve truly harmonious development. However, now I no longer use this split, because my schedule has changed a lot and the program for it does not fit.
Most importantly, remember: any split, any training program should leave time for a full recovery. Train hard, but limit the total number of approaches and do not forget to eat right. And then you will definitely succeed.
Here's an example of an 3-day split. 1. Monday – Back and Triceps. 1) Pulling up with a back grip, or pulling the top block. 3-4 × 6-12 2) Extensions on the upper block on the triceps with a straight grip or with a cord. 3-4 × 6-14 3) Horizontal pull-ups or rod pull in slope. 4 × 6-12 4) Push-ups or French press. 3-4 × 6-14 2. Wednesday – Legs and Shoulders + Trapeze 1) Squats with a barbell or a drop. 3-4×6-25 2) Horizontal broach or mahi with hands with dumbbells through the sides in the slope. 3-4×8-14 3) Shrikes with a barbell. 3-5×6-20 4) Extension and Bending of the legs in the simulator by a superset. 3×6-25 5) Army bench press sitting or dumbbell presses standing. 3-4×6-14 3. Friday – Chest and Biceps. 1) Bench press lying on the neck in the style of "Guillotine". 5×12-10-8-6-4 2) Raise the bar to the bicep. 4×6-14 3) Wiring or typing dumbbells on a horizontal bench. 4×6-14 4) Concentrated flexion on the biceps or lifting the dumbbell on the bicep on the Scott bench "3-4×6-25"
drysch teaches the system kacha =))
Is it bald of brazzers?
and you can make an 4 day split? (with replacement of pull-up)
I'll take a note.
I want to combine cardiovascular and strength training, 3 or 4 strength training + 2 times a week cardio, jogging at 5-10 km, only I think 3 or 4 power should be. Probably, it is necessary to alternate
I want to practice 6 once a week. Bone: breast-triceps..w -nick: back-biceps .. medium: legs-shoulders..two: chest-triceps .. sheepskin: back-biceps..subbot: legs-shoulders .Is it correct?
It is good that this article gives different complexes that will suit everyone. For example, those who have a lot of free time, of course, are interested in a three-day split "pull-push". And this is understandable. He does not need much free time and great physical preparation. And every time after class, do not forget about the restoration. Lyle McDonald and other professional coaches believe that conducting an easy workout on the day of rest will help the body to recover faster, which will have a positive impact on both sports results and muscle growth.