We have translated from scientific language into human language several important knowledge that will help you grow muscle in the most effective way.

We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.

How muscles grow

By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.

The ability to gain muscle mass depends on gender, age, weight training experience, genetics, the amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper workouts and food.

Mechanical and metabolic stress

There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.

Workouts cause two specific species stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting the chemical processes of recovery due to the energy spent by the muscles), and both of them can provide the necessary stimulus for muscle growth.

The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.

"Slow" and "fast" muscle fibers

To develop an exercise program for maximum muscle growth, you need to understand the physiology.

There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.

"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).

Fast twitch muscle fibers have a high threshold of excitation, as well as high speed conduct signals and are better suited for fast efforts (which is why runners on short distances look like athletes compared to stayers). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.

Repetition method. If you want to grow, do sets to failure

It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly, they will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.

Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t anymore!)

3 types of training

Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method, and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.

1. Maximum effort method

For this method, significant weights are used to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (respectively, and a small number of repetitions in the approach).

The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.

The maximum effort method is effective for developing strength, but not the best. effective remedy increase in muscle mass.

2. Method of dynamic forces

When training by the method of dynamic efforts, no Weight Limit, with the main emphasis on moving the weight as fast as possible for stimulation motor units.

This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.

3. Method of repeated efforts

The method of repeated efforts does not provide for maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to complete any of the next repetitions in the approach).

The last few repetitions, which have to be done through a burning sensation, can involve all the fibers in the contraction. target muscle and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.

The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created that promote muscle growth.

Sleep and recovery are just as important as exercise and nutrition.

Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.

Exercise and food are an important part of the equation muscle growth, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.

The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.

Inducing mechanical and metabolic stress during your gym workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that a good night's sleep is important for muscle growth after a workout. Insufficient sleep and recovery will spoil your efforts in the gym and at the dinner table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.

Sleep deprivation, poor appetite, long-term illness, and stunted growth due to exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals.

“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013).

Training program for gaining muscle mass

Number of repetitions

Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.

The amount of rest between sets

Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of sets in each exercise

According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.

Travel speed

Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).

Free weights or machines

Schoenfeld argues that each type of resistance plays a role in optimal muscle growth: “Free weights that involve a large number of muscles help increase muscle density, while the stabilization provided by machines allows more stress on individual muscles.”

Preparing for serious training

When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.

It is necessary to start with a dynamic warm-up, load the core muscles (abs, stabilizer muscles, and others) to prepare muscle tissue to the stress of high volume training.

Order of exercises

It is preferable to start training with complex movements with free weights to include the maximum number of muscles (for example, squats with a barbell, deadlifts are best done at the beginning of a workout), and gradually move to simulators that affect individual muscles during the session.

Extreme exercise

The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.

Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.

It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."

The exercise program below is based on the latest scientific research related to muscle mass gain.

Attention: RM - repeated maximum

Day 4. Rest or low-intensity cardio exercise

Greetings, my dear sports and fitness lovers! Today we will analyze or fullbody training. Speaking without foreign borrowings and other pathos, this is simply training the whole body in one session. This approach is quite common in fitness, and it has some advantages over classical studies. As part of this article, I will try to expand your knowledge on this topic as much as possible. Go!

Best of all is the full body program, working through all areas of the body as much as possible in one training session. For experienced athletes, such a scheme is only suitable for losing weight, since they need to devote a lot of time to each muscle group.

In addition, this type of training implies that each muscle will be worked out 2-3 times a week. For professionals, this is not suitable, because their muscles will not have time to recover due to high loads. If you reduce the intensity, then in this case there will be practically no sense from them.

Therefore, the main target audience for this type of training will be beginners, but it is also. They need to perform a much smaller amount of work to effectively load the muscles. Such a system should be followed at least for the first six months of classes, gradually moving to a classic, three-day split.

The benefits and harms of full body training

Full body workouts allow you to evenly develop your entire body. With their help, you can develop a basic "reserve" of muscle mass, which you will develop and strengthen later.

They are suitable not only as intensive programs for training in the gym, but also for those who want to work out effectively at home. That is, you do not have to immerse yourself in the world of sports - such a system will give you a chance to keep your body healthy and strong.

Training different muscle groups on the same day is perceived by the body as a serious stress. When you train your chest, legs, and back in one session, this actively stimulates your metabolism. As a result, such workouts are very good for weight loss.

The harm from such integrated approach it can only be if you seriously violate the technique of performing some exercise, or if you train too often, not allowing the body to recover.

Contraindications

There are no specific contraindications that apply exclusively to full body training. Of course, if for one reason or another you are forbidden to play sports or heavily load your body, then the general program for the whole body is forbidden for you.

Technique and types of exercises

Exercises in such workouts can be very different. Starting from the classic bench press, ending with jumping rope. They are selected based on what goals you are pursuing.

Men in the gym should pay the most attention to basic exercises - bench press, squat with a barbell and deadlift. They are key point in all strength training, and it is on them that the set of muscle mass primarily depends.

If you came to the gym to lose weight, then cardio should be the basis of your full body workouts. It is best to insert them at the beginning and at the end of the session - so, the fat burning potential will increase significantly.

Girls, on the other hand, rarely train in order to gain a serious muscle mass. Therefore, for the fair sex, it is recommended to focus on isolated exercises, with a moderate addition of cardio to the program.

For such workouts, exercises from both classical fitness and crossfit programs, or plyometric ones, are suitable. They can be performed both with the use of weights, for example, with dumbbells, with a kettlebell, or with a barbell, and without it.

Workout Example

Consider the classic options for full body workouts, first at home, and then to work in the gym.

At home

Here is the most standard set of the best exercises that can be performed even at home:

• On the chest - classic push-ups.

• Triceps - reverse push-ups on the chair.
• On the biceps - to pump the biceps, you should get dumbbells, since with your weight you can’t pump it in any way.
• For the press - classic and reverse crunches, leg raises in the prone position. .

• For legs and buttocks - classic squats, walking up the stairs.
• For shoulders - lifts and swings with dumbbells.
• For the back - deadlift with dumbbells, .

The weekly complex will look like this:

• Push-ups - 4 × 20.
• Reverse twists on a chair - 4 × 15.
• Bending arms with dumbbells - 4 × 20.
• Air squats 4×20.
• Army bench press with dumbbells - 4 × 15.
• Deadlift with dumbbells - 4 × 20.

In the gym

In the gym, the choice of exercises is much wider. There are various simulators and numerous types of weights: dumbbells, kettlebells, barbells, pancakes, etc. Therefore, the list of exercises for each set of muscles is much wider here.

• On the chest - bench press or dumbbell lying, crossover, butterfly, incline press, dumbbell layouts, etc.
• Triceps - french press, thrust on top block, dumbbell raises, reverse push-ups from the bench, extension with dumbbells from behind the head, etc.
• For biceps - lifting the barbell for biceps, alternate or simultaneous lifting of dumbbells, traction on the Scott bench, "hammers", thrust for biceps with supination, etc.

• For the press - the set is almost the same, with the addition of various simulators and the use of inclined benches.
• For legs and buttocks - barbell squat, leg press, leg extensions and leg curls, deadlifts on straight legs, etc.
• For shoulders - army press, barbell chin rows, dumbbell swings, dumbbell presses, etc.
• For the back - deadlift, bent-over row, barbell tilt, upper and lower block pull, etc.

The list is given in such a way that at the beginning there is a “base” - the heaviest, and at the same time the most necessary exercises. After them come more isolated exercises, allowing you to "work out" the muscle, and not for gaining mass.

Let's take a look at some of the classic options for full-body workouts in the gym.

• Barbell Squats 3-5 sets of 8-10 reps.
• Dumbbell bench press 2-3 sets of 8-10 reps.
• Pull-ups 3-4 sets of 10-12 reps.
• Push-ups on uneven bars 3-4 sets of 10-12 reps.
• Classic crunches 4 sets of 20-25 reps.

• Deadlift 4-5 sets 8-12 reps.
• Butterfly exercise 4 sets 15 reps.
• Leg press in the simulator 4 sets of 8-12 reps.
• Incline Dumbbell Row 4 sets 15 reps.
• French bench press 4 sets of 8-10 reps.
• Barbell Curl 4 sets of 10-12 reps.
• Hanging leg raises 3 sets - maximum amount repetitions.

As a rule, you need to perform a complex on the whole body three to four times a week. Build the lesson so that the emphasis is on different groups muscles were different. In other words - on the first day of training, focus on the chest. To do this, add a bench press and some other chest exercise to the program, and dilute it with one exercise for other parts of the body, but without adding other basic ones.

IN next workout emphasis on the legs - squat with a barbell, but without the addition of a deadlift and bench press. And so on. That is, you do not need to complete the entire base in one workout.

In home workouts, of course, you don’t really fantasize with exercises, but the goals here are different. It is preferable to practice at home if you just want to keep your body in good shape. To do this, you can perform the same complexes, but subject to increased loads.

Sets and Reps

Most often, fullbody training is measured in "laps". That is, you take a certain list of exercises, and perform them one after another, without rest. After you have done one such circle, you can allow yourself a short rest, for 2-4 minutes. Then the circle repeats.

In one workout, you need to complete from 4 to 10 such circles, depending on the level of your training, the goals pursued and the exercises chosen.

Warm up and stretch

Of course, do not forget that you need to stretch your whole body well before training. Since in one session each of your muscle groups will take part in the work, you need to ensure that all muscles and joints are well warmed up.

The same goes for stretching after a workout. It will quickly eliminate lactic acid and toxins from your muscles. This contributes to the reduction pain, and reduces the time it takes for the body to recover.

Nutrition and sports supplements

complexes exercise for individual muscles are rarely too tiring. However, to get the most out of such training, I recommend that you use some sports supplements.

For example, the use amino acids BCAA and protein will never be superfluous. They will allow the body to recover faster, and contribute to the best set muscle mass.

There is no point in talking about nutrition separately for fullbody training. Here the main aspects are the same as with any other type of training. That is, and the emphasis on carbohydrates, and then proteins for gaining muscle mass.

How often to exercise

Ideally, do this workout 3-4 times a week so that your body has time to recover. Weekly sessions should be alternated, using other exercises and changing days to pump different parts of the body.

Common mistakes

Most common mistake in this type of training is either too frequent classes, or too "light" classes. In the first case, you simply overload your body, and it will not have time to recover. In this case, further classes will only harm you.

In the second case, some beginners like to indulge themselves. A few extra minutes of rest, or a break during the circle - remember, you are not working for someone, but first of all for yourself. Namely, there should be the most stringent demand from ourselves.

Conclusion

Summing up, I would like to draw several conclusions. Fullbody workouts are really good at helping you gain muscle mass or lose weight. But only if you are either just starting out or have not been doing it for the past few years. For more detailed information, you can find photos and videos of full body workouts on the Internet or YouTube.

In other cases, it follows, for each muscle group separately.

Subscribe to my blog updates and you will learn even more useful and interesting information. See you soon!

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Article last updated: 12/31/2014

Our body is made up of many muscle groups. IN training process they are divided into main and auxiliary. The main ones are the chest, back, shoulders, legs, arms and abs. Each of them contains a large number of auxiliary muscles that are included in the work along with large muscles.

Professional bodybuilders can afford to dedicate one day to training one main group to work it out and achieve maximum proportionality in order to show themselves in all their glory in competition. As you understand, the pros train almost every day. For beginners or gym enthusiasts, daily workout will not bring any sense, since the body of a simple person will not have time to recover after training, which can lead to negative results. In addition, people who are engaged in amateur bodybuilding have many everyday worries, such as work, study, etc. Because of this, a person is simply not able to fully devote himself to training. While the pros live in bodybuilding, this is their main income and because of this, athletes go to Gym how to work.

For you to understand professional bodybuilders resort to the use of pharmacological support in order to recover faster, improve anabolic processes in the body, etc. Therefore, they go to the gym daily, without harm to themselves.

In order to reach maximum effect from training, you need to break the training of the main muscle groups into separate days. However, here the question arises - which muscles to train together and how to combine them? To date, the three-day split is the most common among beginners and experienced athletes. That is, you break the workout into three days, let's say Monday, Wednesday and Friday. This is an ideal option to build muscle mass as quickly as possible and fully restore the muscle. A little later, when you are more experienced, you can break the workout into four days, highlighting one day, for example, for training the arms or shoulders. For more information on how to properly compose a training program, see here.

There are several options, based on which you can understand which muscles to train together. Here is one of the most common examples today:

Example #1

This is a fairly widely used option, in which everything is quite simple and logical. Look, we're taking the major muscle groups and breaking them down into three days: day 1 - chest; day 2 - back; day 3 - legs. After that, we add smaller muscles that are directly involved in training the main muscle, with the exception of the combination of legs and shoulders. For example, take the same chest workout, which is based on repulsive exercises. That is, take the same bench press or dumbbell press and so on. All of them involve pushing (squeezing) the weight from the chest, and as we know, triceps is responsible for this function in the muscles of the arm. So he is directly involved in chest training.

The same goes for the back and biceps. If in chest training, we push (squeeze) the weight away from ourselves, then in training on the back, we pull the weight towards us, and, as you know, not only the back muscles are responsible for this movement, but also the biceps, which helps to attract weight and increase the amplitude movement.

As for the third day of training, the shoulders do not participate in leg training, however, this is the only day that can be allocated for high-quality pumping of the deltas. As you know, deltas consist of anterior, middle and posterior beams, if you want to pump up your shoulders, you need to train them together in one day.

Thus, combining training in this way, we are quite good at pre-tiring the secondary muscles, and then we work them out with high quality.

Example #2

The second option is less common, however, also has its fans. Many people think that training the main muscle and the secondary one, which is directly involved in the movement, such as the chest and triceps, back and biceps, is at least stupid, because having previously tired the secondary muscle (biceps or triceps), we will no longer be able to pump them normally . In principle, for some people this is quite relevant. Keep in mind that everyone's body is different and everyone can react to a particular type of training in different ways, so you can experiment and try both sets to determine for yourself which one is right for you. In addition, the program still needs to be changed at least once every 1-2 months.

MUSCLE TRAININGANTAGONISTS

Many people think that antagonist training is the most effective way to build muscle, and this is true. Such training involves working out two antagonist muscles in one day. These are the muscles that are parallel to each other, that is, the back - the chest, the biceps - the triceps, the biceps of the thigh - the quadriceps. You can read more about antagonist muscle training here.

An example of such a training plan

Training according to this plan, I can say that this is a pretty good way out if you need to change the program, try something new. This complex is suitable for fairly experienced athletes, as it requires a lot of energy and strength to recover, and it is better for a beginner to train according to the first or second example.

Personally, I advise you to train according to the plan, which is presented below. He absorbed some of the antagonist training and the first standard plan. It can be used by experienced athletes with at least 1 year of experience.

Gym workout plan

WHOLE BODY TRAINING

In this option, you can combine all the muscles at the same time, only in a certain sequence. If you are a beginner athlete, you can take advantage of a workout that includes working out all the major muscle groups in one session. As you remember, at the beginning of the article we said, for beginner athletes the best option is to break the workout into splits, that is, train each major muscle group separately. As far as full body training goes, this is a fairly energy-intensive plan, but if you approach the process wisely, you can balance your workouts.

Full-body training is needed in order to prepare a novice athlete, namely his muscles, for a further increase in loads, that is, to tighten the overall physical shape. The training itself does not consist of twenty exercises, as you might think, it includes basic exercises, thanks to which we will be able to pump and use the main, secondary and various auxiliary muscle groups in the process. Training does not take much time if you train intensively, without half an hour of rest and hack work. You can read more about full body training here.

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 press, chest + shoulders + triceps shoulder

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 switching to training individual muscle groups in different days when the technique basic exercises 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 great for gaining muscle mass and building 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-rep squats, sprints, 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.

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