Two-day split by mass

Two-day split by mass or in other words a two-day training program is a kind of separate training systems, according to which you share the development of all the basic muscle groups of the body into two separate workouts. As a rule, on one training the top is worked, and on the second bottom of the body. What is the advantage of a two-day split of the training program and why is it so popular among the straight people?

The two-day split on mass is great for beginners and for more experienced rockers who do not use anabolic steroids. As you know, the growth of muscle mass without the use of steroids is possible only if the working scales are constantly increased in exercises. However, most of the visitors to the gyms are in a state of deep stagnation. Due to the blind copying of the championship training programs, which are overwhelmed by all the Internet, the natural organism simply does not have time to recover, which leads to a state of overtraining, in which there can be no progress. Two-day split on the mass allows you to fully recover from training, which will positively affect the increase in working scales and muscle mass of the athlete. With this training program you are guaranteed to be able to break through stagnation and reach a new level. Checked by personal experience!

The most common options for building a two-day split are "UPH-NIZ" and "TANY-TOLKAY". According to the first variant, you work on the muscles of the upper body (BRAIN, BACK, HANDS) on the first training session, and the muscles of the lower body (LEGS, PRESS) on the second workout. According to the second option, you are working on one training pulling muscle groups (MUSCLE BACK and REAR SURFACE, BIKES hands), and in another training pushing muscle groups (MUSCLE BREED, TRICKS, FRONT DELETES, QUADRICEPS). For clarity, I will give examples of both variants of a two-day split on mass.

Two-day split on the mass "UPH-NIZ"

1. Bench press lying on the horizontal bench 3×8-10

2. Pressing dumbbells on an inclined bench head upwards 3×8-10

3. Pulling on the crossbar with a wide grip 3×8-10

4. Rod pull to the belt in the slope 3×8-10

5. Press the barbell or dumbbell up while sitting 3×8-10

6. Bending of arms with a bar standing 3×8-10

7. French press with bar 2-3×8-10

1. Squats with a barbell on the shoulders 4×8-10

2. Foot press in the lying simulator 3×8-12

3. Deadlift with a bar 3×8-10

4. Rising on socks standing or sitting 3×12-20

5. Lifting the legs in the 3×12-20

Two-day split on the mass of "TANYA-PUTTING"

Training # 1 (EXERCISE EXERCISES)

1. Deadlift with rod 4×8-10

2. Pulling on the crossbar 3×8-10

3. Rod pull to the belt in the slope 3×8-10

4. Bending of arms with a bar standing 3×8-10

5. Lifting the legs in the 3×12-20

Training # 2 (PUSHING EXERCISES)

1. Squats with a barbell on the shoulders 4×8-10

2. Foot press lying in the simulator 3×8-12

3. Rising on socks standing or sitting 3×12-20

4. Bench press lying on the horizontal bench 3×8-10

5. Press the barbell or dumbbell up while sitting 3×8-10

6. French press with a bar lying or standing3x8-10

Notes to the program "Two-day split by mass"

The number of training sessions per week will depend on the restorative capacity of your body and other factors. The optimal number of trainings 2-3 times a week. If you have a busy schedule and some other problems that prevent a full recovery, then you will need more time to recover. In this case, I recommend doing only 2 times a week, for example on Monday and Friday. If you quickly recover, then you can practice 3 once a week every other day (Mon, Wed, Fri or Tues, Thurs, Sat) alternating workouts. For example, on Monday the top of the body, on Wednesday the bottom, on Friday again the tops etc. Thus, in the first week you will have two workouts on the top and one on the bottom. In the second week there will be two workouts on the bottom and one on the top of the body, etc. There are many options. The choice is yours.

Frankly, I prefer the first variant of constructing a two-day split training program for the "UPH-NIZ" mass, although both versions are equivalent. At one time, I was engaged in a two-day split on the mass in order to break through stagnation in the working weights and muscle growth. And I did it. I hope you succeed. Good luck, friends!

One thought on "Two-day split by mass"

No doubt, a two-day split on the UP-NIZ mass is one of the best training programs for straight people.

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