You, of course, stand out from the gray mass and use the split system. In other words, you pump 2 or 3 major muscles in 1 workout. It's time to figure out which muscles need to be combined and why.

The following approach is very common: during training, 1 large muscle group and 1 small muscle group swing. For example, the chest is combined with triceps, the back with biceps, and the shoulders with legs. The emphasis, of course, is on a large group. After all, if you first kill the triceps, then you won’t be able to shake from the heart. Combine 2 or more muscle groups e in training (if you are not grated kalach) is not desirable.

That's all?

At this point, it would be possible to finish the article, if not for one thing. Restless pitching experimentally found out that it is possible to load the chest along with the back. Only the chest should be pumped first. Biceps with triceps no matter the order of training. They don't lose power. Deltas, on the other hand, cannot be combined with the chest, since these muscle groups show similar behavior.

Working order

If you are aiming for maximum anabolic production, then do many sets of 10-12 reps with moderate weight. You need to rest for about 1.5 minutes. When you train large muscle groups, testosterone synthesis is higher than when training small groups. And now attention! If you train first big muscle, and then small, then the effect of greater synthesis of hormones extends to small muscles. And yes, this is indeed backed up by research.

Fun fact. When you train one side of the body, the other side is automatically stimulated as well. In other words, if you pump the right biceps, then there will be a small increase in mass in the left.

We beat for days

• breast;
• legs;
• back.

Now you need to supplement this with minor muscle groups:

• when training the chest is involved triceps. Therefore, to finish better triceps. Thus, the muscles have time to recover before the next workout;
• it's simple here. First kill the legs, then kill the shoulders;
• remains the back and biceps. The biceps are included as a flexor in back training, so everything is logical.

Alternative distribution:

• swing your legs, then load the pillars of the back and lower back. If you feel that it is not enough, then finish off with a biceps;
• pump chest, triceps, front deltas and abs. When you pump your chest, the front deltas work anyway, it remains just to finish them off. Leave the press at the very end.
• Dedicate the entire workout to your back. Top part the back is not pumped in without the participation of the biceps;
• shoulders engage triceps. You can add a press, neck and trapeze.

Split:

1. Monday - chest, shoulders, triceps Finish off the top of the press;
2. Wednesday - back, forearms, biceps brachii. End with oblique abdominal muscles;
3. Friday - thighs, buttocks, shins. Well lower press at the end.

People who regularly play sports often do not see the result of their work due to a lack of understanding about the correct combination of loads in one workout. By combining the training of disparate muscle groups, an athlete is unlikely to be able to outwardly transform own body, form relief muscles, as well as increase overall endurance and strength.

Knowing which muscle groups to pump in one day, you can significantly reduce the time spent on achieving your goal. And by avoiding working out muscles that cannot be used in one day, the risk associated with injury during exercise is minimized.

What can be combined in one workout

Before starting to draw up a training scheme, an athlete should take into account that he will be able to achieve maximum performance from sports only if there is a warm-up and a cool-down before and after training, respectively.

As for the direct loads on specific muscles, in this case it is advisable to follow the recommendations of professional fitness trainers, based on numerous studies in the field of human physiology and the impact of sports on his body. In their opinion, the most effective training will be a combination of exercises aimed at strengthening:

• chest and triceps muscles of the hands (triceps);
• back and biceps;
• leg and shoulder muscles.

In each of training days it is necessary to include cardio loading before and after the main part, as well as exercises for the press, which, as a rule, are performed after strength exercises before training the heart muscle.

A similar principle of load sharing is based on the structure muscle corset person, as well as his susceptibility to influence through physical activity. Three main groups of large muscles are taken as a basis: chest, back and legs. To the described basis of training, smaller muscles are added, one way or another involved in the training of large ones.

Important! The exception in this case is only a combination of legs and shoulders, worked out in isolation together on the same day.

By compiling a training program in this way, the athlete, during the pumping of the main muscle groups, will be able to warm up the secondary muscles as much as possible, by side using them when performing basic exercises. After this kind of preparation, the training of small groups will be much more effective, due to which the time spent on achieving the result will be significantly reduced.

In drawing up an individual training scheme, a person who selects effective combinations of loads will be able to take the following examples of training as a basis.

1 complex:

laying dumbbells lying on horizontal bench- 3 sets of 20 repetitions;

extension of the arm with a dumbbell from behind (for triceps) - 3 sets of 15 repetitions;

"Butterfly" - 4 sets of 12 reps;

back push-ups - 4 sets of 15 reps;

jumping rope - 10 minutes;

a hitch with elements of breathing exercises.

2 complex:

• cardio load on a treadmill - 20 minutes;
• hyperextension - 3 sets of 20 times;
• pull-ups on uneven bars - 3 sets of 15 repetitions;
• bench press from a prone position - 4 sets of 15 repetitions;
• dumbbell curls from a standing position - 3 sets of 20 repetitions;
• classic crunches - 3 sets of 20 reps;
• cool down, including recovery exercises heart rate and breathing.

3 complex:

shrugs - 4 sets of 20 reps;

lifting dumbbells through the sides - 3 sets of 15 times;

squats with a barbell on the shoulders - 3 sets of 20 times;

lunges with dumbbells in hands - 3 sets of 15 repetitions;

plank on straight arms - 5 minutes;

lifting legs from a supine position - 3 sets of 10 repetitions;

running in place - 5 minutes;

a hitch with a mandatory stretching of the worked muscle groups.

Be sure to check out:

Warm-up before training: a set of exercises before power occupation to warm up all the muscles

What exercises can you do together on the same day?

In addition to the existence of combinations of muscle groups, the simultaneous pumping of which significantly increases the effectiveness of the workout itself, experts in the fitness industry can offer their wards other options. To the muscles that can be pumped together in one session, fitness trainers include the following options:

• study of the chest and back;
• combination of biceps and triceps;
• pumping legs (in particular, quadriceps, biceps) and shoulders.

Such a scheme for strengthening the muscular corset implies the use of antagonist muscles located on opposite sides of the body parallel to each other within one day. Given the absence of side work of these muscle groups during individual pumping, the athlete is given the opportunity to work more intensively with each of them. For example, depending on the direction of the training and the characteristics of the human body, you can increase the number of approaches of each exercise or increase the working weight.

Important! Despite the apparent simplicity of such a plan at first glance, the athlete during them no less clearly feels the load on his own body, so it is necessary to increase the weight gradually. This will avoid overtraining and injury during exercise.

In the absence of significant health contraindications, an athlete can use the following complexes as a combined training program aimed at strengthening antagonist muscles.

1 complex:

"Butterfly" - 3 sets of 20 reps;

dumbbell bench press from an incline position - 3 sets of 15 reps;

breeding dumbbells, lying on a horizontal bench - 4 sets of 20 times;

hyperextension - 3 sets of 20 reps;

deadlift- 3 sets of 15 repetitions;

deep squat jumps - 3 minutes;

breathing exercises.

2 complex:

• running in place with high hips - 10 minutes;
• bench press from a prone position on a horizontal bench - 3 sets of 20 repetitions;
• curling arms with dumbbells from a standing position - 4 sets of 10 repetitions;
• extension of the arms back with support on the bench - 3 sets of 20 times;
• classic push-ups - 3 sets of 20 reps;
• reverse push-ups - 3 sets of 10 times;
• push-ups on the uneven bars - 3 sets of 10 repetitions;
• twisting - 1 set per maximum amount repetitions;
• cardio on a treadmill - 20 minutes;
• hitch.

3 complex:

• stepper cardio - 10 minutes;
• squats with a barbell on the shoulders - 3 sets of 20 reps;
• lunges with dumbbells - 3 sets of 10 reps for each leg;
• lifting on socks with dumbbells or a barbell in hands - 4 sets of 20 repetitions;
• shrugs - 3 sets of 20 reps;
• lifting dumbbells through the sides - 3 sets of 10 reps;
• leg curls in the simulator - 3 sets of 10 repetitions;
• hanging leg raises - 3 sets of 20 reps;
• jumping rope - 5 minutes;
• a hitch with elements of stretching the worked muscles.

Any man who wants to be respected in society, not only for his mind, often thinks about his physical data. However, it is one thing to think about it, and another thing to start.

This article will tell you in the most direct way how exactly you need to act so that your progress in fitness will amaze those around you.

Where to practice - at home or in the gym?

Often people who are far from sports have a question: where is it better to train, in the gym or at home? The answer depends on your goals. If the task is to acquire voluminous harmonious muscles, then there is only one way - a fitness center or gym.

And if you just want to change your physique a little, then home workouts will do, but without additional weight, progress will quickly stop, and buying dumbbells and barbells at home will cost hardly less than a subscription to the gym.

Therefore, after studying at home, in order to continue to grow and develop, in any case, you need to go to sport Club. Is there any point in wasting time at home, when it will be possible to study in a specially equipped center with much more comfort and progress?

How to start exercising?

To start training, you should definitely set yourself a goal, because the right motivation is already half the victory.

Most readers do not need additional motivation, because the main motivation is the reflection in the mirror. And if someone tells you that he would not like to gain a few kilograms of high-quality muscle mass, then, believe me, he is at least disingenuous.

Classes should begin with an examination by a doctor, if you have not done this before. After all, perhaps some exercises should be excluded from the training program (we will discuss the preparation of the program below).

This sometimes happens, for example, with back or neck injuries, but even if you have such problems, then do not be discouraged, there are now a huge number of exercises and there are different ways work on certain muscles that can be used even with injuries.

When the first stage is completed, it's time to move on to buying a subscription. There will not be perfect advice here, but it is still better to visit a gym that is located near your home, work or study, because rest is very important after a workout.

On this moment now there is such an abundance of fitness centers that any reader will find a gym to their liking. The only one practical advice to give: do not skimp on your health. After all, with rare exceptions, the price is directly proportional to the quality of the services provided.

Agree, swimming in a warm pool and visiting after a workout is not only very pleasant, but also useful.

Warm up

Whatever sport you do, you should remember one very important thing, without which training will not only not bring results, but can also harm your health. It's about the workout.

After all, heavy weights, without which training for gaining muscle mass is unthinkable, will have a destructive effect on unheated muscles and joints.

Agree, it would be a shame to get seriously injured because you wanted to save 5-10 minutes on simple warm-up exercises.

They still know exactly how to warm up school lessons PE: simple movements starting from the upper body.

Also, before each exercise, you should do several approaches with small weights, gradually increasing the weight to the working one. This will perfectly warm up the muscles and joints and protect against injury.

Training program how to pump muscles correctly

So you bought a subscription, started training. The main mistake of beginners at this point is a completely ill-conceived training program. At the moment, there are many programs on how to properly pump the muscles of the body, and each of them has its own advantages.

At the initial stage, the following scheme is most suitable: 1st workout: legs, shoulders, 2nd: chest, tricps, 3rd back, biceps.

Today in bodybuilding, the prevailing opinion is that during a workout you can load no more than 2 muscle groups, moreover, one large group, one small. For example: today you train your chest and with it you train either triceps or biceps. Moreover, in combination, large + small group, a large group is always trained first, and a small group is left for the second half of the training, since it is believed that if you train a small group first, then its fatigue will negatively affect the training of a large muscle group. Moreover, it is not customary to combine two large groups.

Which muscle groups work best? Where is the truth?

And the truth, as they say, is somewhere nearby. The fact is that the largest number anabolic hormones (testosterone, growth hormone, and insulin-like growth factor-1) are released during moderate weight work and multiple sets of 8-12 reps. Moreover, a more significant synthesis of these hormones occurs during the training of large muscle groups. And when training a large + small muscle group, the effect will extend to the latter. This has been confirmed in numerous studies. For example, two groups of previously untrained men performed the exercises: the first worked with the biceps, the second - after training the legs with the same biceps. So in the second group, a much larger release of anabolic hormones was revealed.

A common among bodybuilders is the principle of “pull-press” training, in which triceps are trained after the back muscles on the same day, and biceps after the chest muscles.

In any case, you need to train large muscle groups first, and there are two reasons for this:

• A large muscle group needs a lot of energy
• As it was said, when training a large muscle group, the synthesis of hormones is more significant and it will positively affect a small group.

We break down the main muscle groups by day:

- breast;

- legs;

First day doing basic exercises pectoral muscles, while triceps are involved in their training. Therefore, after loads on the chest, we “finish off” the triceps. In this order, the small group will get excellent workload and recovery time, since on other days neither the chest nor the triceps will be involved and will undergo a full recovery, which is very important when gaining muscle mass.

Second day- legs and with them we train the shoulders.

The third day- training the back muscles and, as an additional group, we take the biceps. He, as a flexor, helps in training the back and back, we perform training for the biceps.

Another distribution scheme:

Workout 1.

First, we swing our legs, additionally loading the columns of the back and lower back. After, if there is strength left, pump the biceps

Workout 2.

Training of pectoral muscles, triceps, front deltas, press. When training the chest, the triceps will also be involved. After pumping the front deltas, all that remains is to finish off the triceps.

Workout 3.

The back swings completely, which cannot be trained without using the biceps.

Workout 4.

Shoulders. You also need to remember about the press and trapeze.

Split example

Training begins with pumping the press.

Monday: upper muscles abs, chest + shoulders + triceps brachii;

Wednesday- oblique muscles of the abdomen, back + biceps of the shoulder + forearms;

Friday- lower abs, thighs + buttocks + calf muscles.

Conclusion

There is simply no single correct system. Much depends on the individual, his characteristics and the time for which the recovery takes place.

There are two reasons for a competent combination of muscle groups, 3-4 days for the implementation of such training, and there is only one condition - visiting the training room at least 2-3 times a week, which will already guarantee effective and competent study of all muscle groups.

The training program depends on the level of the student, his goals, and the characteristics of the structure of the muscles.

We build a program based on experience

Beginners should focus on improving general physical indicators. Strength, endurance, joint mobility and flexibility are more important for their growth than the emphasis on “lagging delts”. The old school of bodybuilding assumes that a physically weak athlete with insufficiently developed motor skills will not be able to build muscle with natural training.

The stages of preparing a beginner can be represented as:

• Development of technology;
• A set of muscle mass;
• Burning excess fat.

In a trendy fitness center, the trainer will convince the client that he is doing exactly what he came for. The girl will be told that she will lose weight from box squats and deadlifts with light weights, skinny guy- what he will gain from push-ups with a pause and pull-ups. But the truth is that until the primary motor skill is acquired, you will have to develop the whole body in every workout.

When can you consider yourself "experienced"? The answer to this question is individual. For the purposes of building a split, it is worth moving on to training individual groups muscles in different days when the technique of basic exercises is formed, the person will begin to move without thinking. There is also a subjective criterion - 3 months pass from the start of classes.

In practice coaching The reference point is precisely the 3-4 monthly cycle. If the client attends classes without missing, by this point his muscles, ligaments and central nervous system are ready to endure the classic split.

Training frequency and planning

Many can visit the gym only 2 times a week. In this case, it is first recommended to do 2 workouts for the whole body, and with a different set of exercises:

The first is knee-dominant (squat, leg press, lunges) leg exercises, upper body presses, and core training.

The second is pelvic-dominant exercises for the legs.(rods and tilts with a barbell), traction for the back (in the slope, if possible - then the deadlift in the classical setting), and exercises for the biceps.

After 2-3 months, and reaching the limit in weights, you can switch to a split according to the "top-bottom" principle. What you should not do is to refuse to work with the muscles of the legs. Some people stop swinging their legs so that they have more time for their chest and back, but this is wrong. The legs are a powerful support in the presses, and the most important lever for lifting weights. Their insufficient development can cause injury both at home and in the gym. There is also a theory that it is difficult to create an anabolic background in the body if you do not do basic exercises.

With a three-day visit to the gym, they usually alternate workouts 1 and 2 in the full body version, without being tied to a week. As time passes, they switch to one of the classic splits:

• Chest-triceps, back-biceps, legs-deltas, abs at every workout;
• Chest-biceps, back-triceps, legs-deltas, abs.

In bodybuilding, it is customary to consider those muscle groups that do not grow well as weaknesses. And in power types sports - shortcomings of the motor pattern (habits) and structural features of the body that do not allow to put in adequate technique.

Example: an athlete long legs, hips, narrow pelvis, and long arms. Its goal is to pump up the buttocks while maintaining a low percentage of fat. From point of view strength work, it will be more difficult for her to put the squat technique so that the full amplitude of the work is achieved. From the point of view of bodybuilding, her buttocks can both lag behind and respond normally, because there are many other exercises besides the squat.

When compiling a split for a beginner, it is assumed that he has weak motor skills, and not “lagging muscles”. Therefore, in some cases, there may be 3 squats per week, with 1 thrust, and pumping the back every day.

Advanced athletes should work out the lagging muscle groups first. To do "specialization", that is, to put in training plan pumping some groups 2 times a week makes sense with an adequate daily routine, good recovery, and developed motor skills.

Ideally, training should be at the peak of supercompensation. It occurs 36-72 hours after the main strength work. It is advisable for a beginner to train the whole body every other day because he does not use high weights in his classes, which can significantly affect the state of the musculoskeletal system. In such training, each large muscle group is pumped with two, maximum, three exercises. The volume does not exceed 6-12 working approaches per group.

More advanced clients may want to train a muscle group once a week as they get more work done. They usually do up to 5 exercises, some more.

Types of combination

Exercises in training program can be combined:

• Fullbody - working out the whole body;
• Split - a group of muscles on a training day;
• Skill development - training is built around the exercise, and the auxiliary movements necessary for adequate strength in it.

Important: the latter approach is justified from the point of view of biomechanics more than bodybuilding splits, Western training organizations (NASM, ISSA) proceed from the fact that the trainer will work on skills development with a fitness client.

There is nothing wrong with splits either, they are a great help to gain muscle mass and build an athletic body. To unlock the potential, it is necessary to take into account the individual characteristics of recovery.

Fullbody

There are several options for working out the whole body:

• Learning basic exercises. A squat or deadlift is taken, and a bench press, or a standing one, a simple or Australian pull-up, and some light swings on the shoulders, and bending on the biceps are added to it. The exercises are rotated by day, an adequate breakdown has been discussed above;
• Strengthening the muscles and ligaments of a person with "motor problems". At each workout, a person performs the same set of exercises in simulators. Usually these are leg presses, hyperextensions, presses in simulators for the chest and shoulders, traction of the block simulator on the back or pull-ups in the gravitron, traction to the belt while sitting, and exercises for the press;
• Fullbody with an "accent" for future crossfit or functional all-around. Development training is added to the study of squats and deadlifts of cardio-vascular system, consisting of multi-repetitive squats, running on short distances etc.

They are engaged in full body, alternating a training day and a rest day.

Split top-bottom

"Up one day, down one day" style workouts are typical of American bodybuilding and powerlifting. Entire methodological systems have grown up around them, for example, Brandon Lilly's "Cube".

Brandon Lilly - creator of the "Cube" system

Their advantages:

• They work well if you need mass and strength;
• Allow you to develop the necessary skills for any sport;
• Do not give too high a load on the joints and ligaments;
• Suitable for men and women.

For a natural athlete, this option has almost no downsides. But in professional bodybuilding, he often does not give desired result, since there is simply no time for the development of individual small muscle groups.

3-day bench-pull-leg split

A bench-pull-leg split usually looks like this:

Day 1- bench press, exercises for triceps, front delta, and middle delta;

Day 2- deadlift, or bent over row, working out the back, biceps, rear deltas;

Day 3- squat and leg workout

You can do shoulder exercises on leg day if you don’t have the strength to add them to the plan in other workouts, or they are lagging behind. The option is convenient for most people involved, as it involves visiting the gym 3 times a week.

Four day split

This scheme is for those who want to swing their arms on a separate day, and see the point in it. The breakdown is usually like this:

Day 1- chest and middle delta;

Day 2- back and back delta;

Day 3- legs and front delta;

Day 4- biceps and triceps (they are antagonists, this gave the name to the split)

Suitable option for more advanced athletes who believe that their hands are lagging behind.

Five day split

Five-day split - for advanced athletes, whose level is close to professional. Train in this style often and lose weight, simply because it motivates you to go to the gym every day and burn more calories.

Day 1- legs, front of the thighs;

Day 2- chest and triceps;

Day 3- back and biceps;

Day 4- legs, rear surface hips;

Day 5- deltas.

Other options for a five-day split are possible, depending on the lagging muscle groups.

Conclusion

The criteria for building a training program is the preparation of a person, his muscle development, goals, and recovery rate. Frequent workouts inappropriate if a person cannot maintain a daily routine and eat right. For most people with regular jobs and responsibilities, a three-day split is fine. But there may be exceptions. There are professional athletes who do full body only, and beginners with a five-day split. Those who have doubts about planning can use the services of a trainer, or begin to carefully monitor their condition, and embody their features in the program on their own.

Be sure to read about it