The training program must clearly correspond to the goal that the athlete has set for himself. When gaining weight, some principles are used, and when losing weight, others are used.
It is important to take into account all the features, otherwise you will not be able to achieve the result.
Daily training is very exhausting. Not everyone will be able to withstand such a regime, and such an amount of free time is also not always available. 3-4 classes a week will be enough to fully work out the whole body and provide the body with rest.
All the pros and cons of four-day classes
The three-day split is the most popular type of workout. We know much less about the four-day regime, however, this option is often used in practice. It has its advantages and disadvantages that must be taken into account.
The positive points include:
- There are 3 free days left per week, which is enough for recovery;
- You can conveniently “scatter” different muscle groups throughout the day so that they don’t overlap.
The main negative point is that, given the seven-day week, it will not be possible to always have a full day off after class. At least once, two training sessions will take place back to back.
This problem can be partially solved by training at different times of the day, for example, on Monday there is a daytime workout, and on Tuesday there is an evening workout, the remaining two are on Thursday and Saturday. You can also train absolutely non-overlapping muscles these days.
Options for basic exercise sets
The training program 4 times a week may vary. It all depends on the goal that the athlete sets for himself. For example, if you need to gain muscle mass, then you should divide the muscles into 4 groups and do your part every day; if you need to lose weight, then you can follow the principle of circuit training and change the program every one or two weeks.
Attention! There are many options for training programs. Each must correspond to a specific task set by the athlete.
Exercises for mass
Mass training should take into account a number of factors, including the recovery of the body. If the muscles are not restored, the next workout will only damage them further, and the situation will not change by the next session.
With a four-day plan, you can use the following approach:
Workout 1. Legs. | Perform about 4-5 exercises, 3-4 sets of 6-12 repetitions. This could be squats, leg presses, lunges, leg extensions in a machine, or calf raises. |
Workout 2. Chest. | 4-5 chest exercises are needed, such as bench press, incline press, dumbbell flyes, crossovers and dips. 3-4 sets of 6-12 repetitions. |
Workout 3. Back. | 4-5 exercises on the back, as an option: hyperextensions, deadlifts, dumbbell rows to the belt, pull-downs of the lower block and the upper block behind the head. |
Workout 4. Shoulders and arms. | 2-3 exercises for the shoulders and 2 each for the biceps and triceps, for example, standing press, seated dumbbell press, biceps with barbell, biceps with dumbbells, reverse push-ups and triceps on the upper block. 3-4 sets of 8-12 repetitions. |
The training plan may be slightly modified. For example, you can do exercises on your legs and shoulders on the first day, then train your arms, then devote a day to your back and then just move on to your chest. Exercises can also be changed.
Important! From time to time it is useful to carry out strength cycles, performing high-repetition movements. This will give a new impetus to the growth of muscle mass and help cope with stagnation.
Exercises for weight loss
require high energy consumption. Alternatively, you can do circuit training, doing several exercises in a row 4 days a week, and then completely change the program. So, the plan could be like this:
- jumping rope, 100 times;
- squats 15 times;
- bench press 15 times;
- leg raises on the press 15 times;
- dumbbell row to the belt 12 times;
- lifting dumbbells for biceps 12 times;
- French press 12 reps;
- hyperextension 15 times.
The exercises can be different, as an option, put something closer to an aerobic load, for example, do burpees, kettlebell swings, jumping push-ups, jumping on a bench, jumping rope, pull-ups and dips. All this is done in a row, without rest. The number of circles is five or more.
You can also train using the split principle. The same exercises are performed as when bulking, but for 20 repetitions, and any cardio before and after training is added to them.
Terrain training
The goal of training for relief is to reduce fat while maintaining muscle mass. After such a training period, the muscles should be as defined and prominent as possible.
As a rule, heavy exercises are performed, but 20-25 times. This will maximize blood flow to the muscles, making them expressive and full. The training program option looks like this:
Day 1. Legs. | Squats, lunges, raises on a machine, abductions on a machine, raises on your toes, leg extensions on a machine. All exercises are done 20-25 times in 4 approaches. |
Day 2. Pectoral muscles and triceps. | Bench press, dumbbell flyes, dips, French press, machine extensions. Everything is done 20-25 times in 4 approaches. |
Day 3. Shoulders and biceps. | Standing barbell press, Arnold press, standing flyes, barbell raises, biceps curls on the Scott bench. 20-25 for 4 approaches. |
Day 4. Back. | Deadlifts, pull-ups, dumbbell rows, lat pull-downs and lat pull-downs. 20-25 for 4 sets, and push-ups to the maximum. |
Relief training can be somewhat different. For example, you can use the principle of supersets, combining 2 exercises and performing them one after another. There are many variations, the main thing is that the muscles are properly restored and trained in accordance with the established plan.
Useful video
Main conclusions
Four-day training is also quite reasonable. This regime is convenient because it helps to divide the muscles into more groups in order to give them special attention every day, which would be impossible with three workouts a week.
The main thing is to follow the established rules, follow the regime and nutrition plan. In this case, the result will not be long in coming. Muscle groups will be pumped properly, without intersecting and without interfering with mutual recovery.
Four day split is a training program for the gym, intended for gaining muscle mass and increasing muscle mass -lo-vyh-ka-za-te-ley at-le-ta. A four-day split can be used by at-le-you of different levels for preparation, but pro-g-ram- Ma and her goals will be different. Na-chi-na-yu-yu-shy at-let-you, which have already passed the sub-go-vi-tel stage in 2-3 months, pe- re-going to the system split, they can re-use this pro-gram in order to tr-e-ra-t all their we-she-s and non-us-s-s-t-va in co-location super-com-pen-sa-tion . At-le-you of an average level under-training can-use four-day split for gaining more mass. sy and increase in strength due to large muscle groups, one-new-re-men-but you-doing training -early day under the training of shoulders and arms. At-le-you pro-vi-well level can-use split in four days for specialization on whatever kind of group we are.
A four-day split has a number of advantages that allow you to increase the volume of each workout and ensure -Ch-va-yu-sh-possibility of using such pro-res-sive methods of training as straight ching . What’s not right about the g-ram is that we have to spend more time and more effort on it, including it makes sense that approaching her is even more responsive than approaching her three-day split , pos-ko-l-ku, if the at-let will on-ru-shat a di-e-tu, a dream, or, moreover, po-s-able to drink for himself, then he will not be able to recover to the next level. As a follow-up, you will have to take a step back, lower your grip and pre-pri-n- mother a whole series of measures just to get back in line. So, before you get involved with this program, you need to answer the question for yourself, why? You're going to use it!
Four day split for beginners
The option for beginners is a split, dividing the body into the upper and lower parts, when the athlete is on one training day -no-ru-et legs, and in the second everything is os-ta-l-no. Why then a three-day split, if there are only two training sessions? The thing is that the tre-ni-ro-va-t-sya at-year must be 4 times a week: on weekdays, Tuesdays, Thursdays ver and fri-ni-tsu. In the first 2 days, the athlete uses the maximum possible working weight, exercising to from-to , stretching the muscles and stimulating their hypertrophy. Two subsequent training sessions at-years use 50% of their working weights, just pro-ka -clean the muscles in order to flood them with blood and help them recover faster, at the same time rubbing - energy functions of the muscles, which can be used in the future for volumetric training.
Rules: 10 minutes at the beginning of the workout warm-ups , after something the at-let comes to the training, which should not last more than 45 minutes, after uh, I need 1 minute to take a break between the under-ho-da-mi. During training, be sure to drink water, maybe sweet water, but without gas. Re-ko-men-du-et-sya drink water with liquid ami-no-kis-lo-ta-mi, or eat sho-ko while training okay, that will feed your muscles with energy. The duration of the program is 4 months.
Program for Beginners
First workout – legs
Squats
Front Squats – 4 sets of 12 reps
Leg press
Romanian Deadlift – 5 sets of 12 reps
Calf raises – 4 sets of 30 reps
Second workout – upper body
Incline Press – 5 sets of 12 reps
Dips – 3 sets of 10 reps
Wide grip pull-ups – 5 sets max
Barbell rows – 3 sets of 12 reps
Barbell rows to the chin – 3 sets of 12 reps
Hyperextension – 4 sets of 15 reps
Four day splitfor intermediate athletes
This version of the four-day split is intended for athletes who are able to press at least their own weight for 1-2 reps, squat and you'll get 130% of your own weight. The duration of work in a training room is from 4 months, that is, an at-year-old should already be able to do it correctly control, feel the muscles and, most importantly, have adaptability to strength-training ditch ties and sus-ta-you. The pro-g-ram-ma is intended for the expansion of the muscle mass and the increase in strength for the time being -for-te-lei, the program lasts 5 months, after-what-not-about-ho-di-mo-from-breathe 2 not-de-li and 2 -3 months in a more light-comfortable style.
Rules: at the beginning of the workout, warm-up for 10 minutes, before each workout 3 times a night, which are on-chi-na-ut -sya from the empty bar, then the at-let becomes 50% of the work-weight, 75% and begins to complete exercise. Duration of training is 60 minutes, rest between under-ho-das is 60 seconds, in basic management -yah, which you-full-nya-yat-sya for 5 reps, 120 sec. During training, you absolutely need to drink water, with some liquid in it. -sour-lo-ta-mi, pre-h-ti-tel-but BCAA. If you are not yet a supporter of the sport, then add water with honey.
Intermediate program
Monday – legs
Barbell Squats – 5 sets of 5 reps
Leg press – 5 sets of 15 reps
Romanian Deadlift – 5 sets of 12 reps
Superset (2 exercises):
Leg extensions – 4 sets of 15 reps
Leg curls – 4 sets of 15 reps
Calf raises – 4 sets of 30 reps
Tuesday – chest
Power press – 5 sets of 5 reps
Dumbbell Incline Press – 4 sets of 10 reps
Dips – 4 sets of 8 reps
Crossover raises – 4 sets of 12 reps
Hanging leg raises – 5 sets maximum
Wednesday and Thursday – rest
Friday - back
Deadlift – 5 sets of 5 reps
Wide grip pull-ups – 5 sets max
Dumbbell rows – 5 sets of 12 reps
Pulldowns – 5 sets of 15 reps
Shrugs – 4 sets of 20 reps
Four day split for advanced
Advanced athletes who have already built up muscle mass, some have half a year or two years of training experience, but some have less some kind of us-groups can use a three-day split for whatever -li-ro-vat this from-s-ta-va-nie. It should be noted that specialization is a way to give the goods to targeted muscle groups in damage to all the rest, since the re- sources for the restoration of the organization have not a limitless amount hon. An athlete should be good at everything and feel his body, knowing what kind of load it is capable of recovering -accept and re-re-va-rit, otherwise, the at-let just for-got himself into re-tre-ni-ro-van-ness, po-uh- that's why it's so important to use program frames with specialization for .
Training programs: specialization on the legs, specialization on the back, specialization on the chest, specialization on the shoulders and special-a-li-za-tion on the hands. Remember that specialization is just a stage of training, which should not last up to 3-4 months, drive yourself into per-re-tre-ni-ro-van-nost You always sleep, but walking, in the right direction -le-nii, about-go-nit running, knocking off the path!
Despite the popularity of training 3 times a week, using an additional fourth day allows you to optimally load all major muscle groups, breaking them into pairs. The only drawback of this approach to training is the need to find time for the fourth training day and a little more difficulty in planning rest time, since for amateur athletes training is not the main activity in life, but is combined with work/study and weekends.
Principles of effective mass training 4 times a week
- Training each antagonist muscle group on a separate day.
This means dividing all major muscle groups into pairs based on the principle of combining antagonist muscles. For example, chest + back, quadriceps + hamstrings, biceps + triceps, front deltoids, middle deltoids + rear deltoids, trapezius. Antagonists are muscles that perform functions directly opposite to each other - the biceps flexes the arm, the triceps extends; the chest presses, the back pulls; the biceps femoris flexes the leg, the quadriceps extends it; etc. The main feature of these muscles is that no matter how intense they are, they do not interfere with each other and do not negatively affect strength / endurance in specific exercises.
- High intensity exercise.
Basic exercises should be performed in a heavy strength manner to failure, using an average number of repetitions - from 5 to 8. These exercises have the most powerful effect on the growth of muscle mass and strength.
- High volume in exercises.
Isolation exercises do not have such a strong effect on increasing muscle mass, however, they help to “finish off” the working muscle well, while fulfilling the secondary factors of muscle growth (lactate accumulation, micro-tears of muscle tissue, etc.). Isolation movements are performed at the end of the workout, with light weight, as efficiently as possible, with a repetition range of 15 to 20.
Mass program: workout 4 times a week
Day 1– Chest + Back.
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 6-8* | |
| 3 | 6-8* | |
| 2 | to capacity** | |
| 2 | to capacity** | |
| 2 | to capacity*** | |
| 2 | to capacity*** |
* - use the maximum working weight for a given number of repetitions.
** - use the maximum working weight for 8 repetitions. Don't count the repetitions you complete, but do them until you can't complete a single repetition.
*** - use working weight for 12 reps. Perform repetitions slowly. Don't count the repetitions you complete, but do them until you can't complete a single repetition.
Day #2– Quadriceps + Hamstrings.
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 6-8* | |
| 3 | 6-8* | |
| 2 | to capacity** | |
| 2 | to capacity** | |
| 2 | to capacity*** | |
| 2 | to capacity*** |
Day #3– Deltoid muscles, trapezius.
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 6-8* | |
| 3 | 6-8* | |
| 2 | to capacity** | |
| 2 | to capacity** | |
| 2 | to capacity** | |
| 2 | to capacity*** | |
Is there a ready-made training program for mass training 4 times a week? Yes, there is such a program. It is designed for 10 weeks, after which the program should be changed and switched to regular training, and after 6-12 weeks of regular training, you can use this system again.
Essence of the method
The proposed program is complex and effective, designed for well-prepared athletes. For beginners, it may seem difficult, but you can try, and then navigate according to your condition. If after 2-3 workouts you feel very tired and have to do a couple of lighter sessions, don’t worry. This is quite normal, since after intense exercise, muscle recovery does not occur immediately. Work in harmony with your body, because without recovery it is impossible to gain weight. If you need a couple of lighter exercises, then do them, don’t overexert yourself. Those who are starting from scratch should not follow the proposed program; it will not bring such people great achievements. In the first 3 weeks of training, beginners should only strive to get in shape. No specialized training should be carried out before your body is ready for sports. This recommendation is supported by research in this area.
Special exercises
Exercises for gaining muscle mass of this complex are interesting because it contains the “pyramid” principle: 12-10-8 repetitions. The fewer repetitions, the more weight you take. At the beginning of the “pyramid”, you should perform 2 warm-up exercises 15-20 times with light weight.
The training is based on basic exercises. Rest days are Wednesday, Saturday, Sunday. You can create your own schedule by determining the four days that suit you to work. Nutrition during this workout should be enhanced, and there should be at least 5 meals per day. You have to really eat a lot.
Training schedule:
- 1. Monday - chest and triceps.
- 2. Tuesday - back and biceps.
- 3. Wednesday is a day off.
- 4. Thursday - shoulders and forearms.
- 5. Friday - legs.
- 6. Saturday is a day off.
- 7. Sunday is a day off.
| Monday (chest and triceps) | ||
| Exercises | Approaches | Number of exercises |
| Breast | ||
| Bench press in horizontal position | 4 | 10, 8, 8, 6 |
| Bench press on an incline bench at an angle of 30-45 degrees | 3 | 8, 8, 6 |
| Bench press on an incline bench, head down, angle 30-45 degrees | 3 | 8, 8, 6 |
| Dumbbell fly in 3 previous positions | 2 | 10 |
| "Pullover" | 2 | 8 |
| Triceps | ||
| Extension of arms on a block device for triceps. This exercise will be more effective if you grab the straps instead of the handle of the machine. You should lower your arms down, then spread them out to the sides, this way you will work all 3 heads of the triceps. | 4 | 10, 8, 8, 6 |
| Narrow triceps push-up | 3 | 10 |
| Reverse push-ups | 3 | 8 |
| Tuesday (back and biceps) | ||
| Exercises | Approaches | Number of exercises |
| Back | ||
| Pull-ups | 2 | 8 |
| Bent-over dumbbell chest row | 3 | 8 |
| Pulldown on a block device to the belt | 2 | 8 |
| Bent over barbell row, wide grip | 2 | 8 |
| Wide grip overhead row on a vertical pulley device | 3 | 10, 10, 8 |
| Biceps | ||
| Standing biceps curl | 3 | 8, 8, 6 |
| Curling arms on a scott bench | 3 | 8, 8, 6 |
| Seated Bent Over Arm Curl | 2 | 12-14 |
| Concentrated biceps curl | 2 | 10 |
| Thursday (shoulders and forearms) | ||
| Exercises | Approaches | Number of exercises |
| Shoulders | ||
| Seated barbell press | 3 | 10 |
| Bent-over dumbbell raises | 3 | 8-10 |
| "Shwung" (military press) standing barbells | 4 | 10 |
| Standing dumbbell lateral raises | 2 | 10 |
| Shrags with dumbbells | 2 | 10 |
| Barbell row to the chin | 2 | 10 |
| Forearm | ||
| Wrist curl with barbell behind back | 4 | 10 |
| Barbell Wrist Curl | 4 | 10 |
| Friday (legs) | ||
| Exercises | Approaches | Number of exercises |
| Upper legs | ||
| Squats | 5 | 10, 8, 8, 6, 4 |
| Leg extension on the machine (front of the thigh) | 3 | 12 |
| Leg curl on a lying machine (back of the thigh) | 3 | 12 |
| Caviar | ||
| Calf raises on a special block machine or with a barbell | 4 | 12 |
| Alternating calf raises with dumbbells | 2 | 12 |
Nutrition rules
Here the recommendation was given to eat a lot, but strictly following the diet. There is no need to gain fat, it is not the same as muscle. Lean more on meat and cottage cheese, these products contain protein and amino acids necessary for muscle growth. Beef is especially useful for gaining muscle mass; rabbit is also very nutritious, although it is a lean meat.
The best fish to use are pollock, carp, and herring. The latter is not only rich in amino acids, but also helps remove cholesterol from the body. This is very important for a bodybuilder, since the special diet of a bodybuilder involves a high intake of cholesterol. This is one of its negative features. Tuna is rich in protein and contains Omega-3 fats, which protect the heart during exercise. Hard cheese is rich in amino acids. Therefore, these products should definitely be in your diet. And also eat rye and bran bread.
Do not eat pickled or smoked foods. They are generally harmful to everyone.
Feel free to include oatmeal and various cereals (except semolina) in your menu. Dried apricots contain a lot of potassium, which stimulates muscle growth. This product also contains vitamin C, which strengthens the walls of blood vessels. This is very important because sport puts a lot of stress on the heart. Kiwi is generally an athlete's favorite fruit. Apples are rich in easily digestible carbohydrates. Therefore, all these fruits should be on your table. To enhance the effect of your workouts, drink protein shakes.
But remember that when you consume large amounts of protein, the body uses more calcium, so you need to include sources of calcium in your diet. Otherwise, the body will begin to “wash out” the amount of calcium it needs from the bones, and this increases the risk of various injuries during exercise. Sources of calcium are cottage cheese, feta cheese, yoghurts, and flaxseed oil. If you follow these recommendations, this complex will be especially effective.
