World of big muscles


Bodybuilding split training routines

Initially, the muscle is better to train all together. During one workout pumps you have everything - from your biceps to calves. Split-training - a fundamentally different way of training. Your strength has grown. You can make a muscle with 3-4 high-intensity exercise. Clearly, all in one workout will not fit. Otherwise you'll have to train all the two and even three hours. How can that be? Cut training for two or three parts and to train different muscles on different days. This is called a split-training or separate workouts.

Development of a split scheme - not an easy thing, as it seems at first glance. The fact that such schemes can work for different purposes. Some rock mass, while others improve the shape of the muscles, correct deficiencies. So that the transition to the split-training should begin with a general formulation of the problem. Here is a detailed story about one of the main tenets of methodological Joe Uaydera - separate training.

Step 1: Allow time for rest

Go to the split system does not mean critical load increases on the muscle. Many people understand this: if I just loaded the biceps exercises 3.2, now in a separate exercise I can do them a dozen. Adding new moves will make training more long, well, the duration of the training is inversely proportional to its intensity, and further results. No, your workouts should be short and very heavy. Remember that! Split-training - it does not rise to protracted work on the muscle. On the contrary, its purpose - "unload" your mind and at the expense of more collected, and powerful mental efforts to raise the intensity to previously inaccessible heights.

Step 2: Change the intensity

Newbie reasons: today I train one muscle. So, the rest rest. Following this logic, though you can train every day. But this is a shortsighted approach. Organism - a single whole. Tired muscles are one way or another affects your whole body.

The physiological background of overtraining when training split is as follows. We load the muscle at a time, but the source of energy - glycogen - the body at one. If you do every day, the level of glycogen inevitably fall, and thus fall training intensity. In addition, suffers from the body's ability to recover from stress, because replenishment forces also requires energy. Simply put, the bodybuilder is in a position of chronic energy deficiency.

The problem is solved simply fill power - you need to vary the degree of training intensity. If you train a muscle twice a week cycle, do not conduct the same exercise. Only one training can be extremely severe. The second will be even better.

Sports authorities are advised to make splits of the basic exercises. Adding isolated movement, you confuse the matter. Excess exercise depletes the nervous system. As a result, you can not understand what was the cause of your fatigue: whether in excess weight, or a nervous overload.

Step 3: Distribution of muscle groups on days

A simple split-scheme "divorce" muscle exercises "top" and "bottom" of the body on different days. The total training time with a decrease in at least twice. Due to these savings is to increase the number of exercises and sets. Plus schemes that charge the same muscles can be two or even three times a week. Here's how: two workouts in a row after a day of rest and again two sessions, one after another, and again the day of rest. Either you train every other day, alternating workouts: "top"-vacation-"down"-rest ...

This split scheme is usually recommended for heavy basic training, but most fans in their pure form, it threatens to overtraining. If the basis of your workouts simple "massonabornye" exercises like squats and bench press, then the scheme should be changed: two workouts in a row, rest day or two workouts in a row or two days of rest. Practice has shown that in terms of bulking this regime gives a higher return. Even more productive BE FAIR variation of intensity within a week of the series: heavy loads in the first training, the average - in the second, the average - in the third and again great - in the fourth.

High intensity - is the cornerstone, but it may well be that your body is tired of the high power loads. In this case, more rezultativen training with relatively small weights, but a huge number of exercises and sets. Train as a day or two can not. Instead, you get the growth of muscle exhaustion. In this case, you should also use this circuit split, however, between workouts have a lot more rest. The optimum is to conduct only one training session for the "bottom" and "top" in a week. True, you can train without the constraints of time, even spend the night in the hall.

The three-day split (presses / traction / exercise for the legs)

Training the upper body willy-nilly is a more voluminous and long - muscle here after all, more than the legs. In this regard, the majority of fans with their perpetual lack of time practicing a three-day split, when training "top", "chopped" into two separate workouts. Perhaps the most popular split in the light of this: the first day of bench presses, pull in the second and third - training legs. After each training session, put a rest day. Many are tied to a split this week cycle. Training on Monday, Wednesday and Friday, and holidays - on Tuesday, Thursday, Saturday and Sunday. This scheme is optimal for the fans. On Saturday and Sunday you can come off in full. You can train differently for three days in a row you are in the hall, then a rest day, and again the "automatic fire" of the three workouts. It is known that progression comes statistically - the more you spend training, the more your muscles. In this sense, the scheme is more "advantageous": one muscle pumps you twice a week. However, fans in the scheme quickly go out of range. First, the growth slows down, and then completely disappearing. Such a regime can only afford a pro, in which the agenda no other cases except for training and recovery.

Multi-day four-six time split

At an advanced stage of training dominates many days of training schemes, when the workout falls 3.2 muscle groups, and sometimes alone. Typically, bodybuilder at this stage is almost exhausted resources and increase in mass is more concerned with "pulling" their weak muscles. In order to "strengthen" the specific muscle you need to podbavit her exercises. But in this case, training is delayed. One can not help it has to be divided into two training days. That is so split and "breeds" in many days.

Multi-day split leaves you with few days of rest. This means that it is not suitable for most fans as a tool for building muscle mass. The more you exercise, the less time for recovery. But the gains are directly dependent on the duration and the "quality" of the recovery period. Incidentally, even the professionals, with particular emphasis on the "weak" muscle, reduce the burden on other muscle groups. Here operates a simple law of conservation of energy: you have to compensate for squandering savings. A typical mistake amateurs is that they elect a straightforward multi-day split as more effective (say, the more the better). And in addition, each training session conducted with the same ferocious intensity. Usually you end up overtraining or injury.

Remember, the multi-day split - it's rocket science of bodybuilding. Beginner it is too tough. We must consider too much, and including a fine thing, as an individual portability loads. Understanding these personal characteristics only comes with experience. However, the main pitfall - is "overlapping" muscles. Let's say today you are training hard chest. Along the way to the bottom works the triceps. The same day, his coach does not make sense. Well, when? On the next day? Two? Three? And when then coach of the delta, because they require too perfect "fresh" triceps.

All these questions are difficult even for professionals. That's why were born special "guaranteed" split, which excludes even a hint of overtraining. It is about training just one muscle or muscle group per day. For example, the chest on Monday, back - on Tuesday, well, then - Delta, quadriceps, triceps, hamstrings, biceps.

But even such a split is unlikely to add weight to beginners. In addition, he holds in suspense the nervous system, which is a lover of an already overloaded with problems at home or at work. But the foundation of the success of the pump - peace of mind.

Double Split

Professional bodybuilders have used a special circuit split, where training is held twice a day. This is called a split double. Beginners and advanced bodybuilders, even this method is contraindicated. Remedial resources they have much more modest than the professionals, so that they will result in double split exhaustion and overtraining. The top professional training - triple split. Here the athlete comes to the gym three times, devoting only one workout muscle. For example, in the morning he trains chest at noon - the biceps, in the evening - eggs or press. As a result, one muscle being barbaric "bomb" twice a week. This purely arithmetical gain in the amount of training can culminate in muscle growth only when the particular genetic endowment.

Helpful Hint

What guided the choice of the split? Two factors - your personal experience of training and the availability of free time. Newcomers should start with a simpler scheme - for example, to divide the body into the "top" and "bottom". A few months later you can try to split a little more complicated. In any case, do not need to hurry. Mass growth is subject to a simple law: the week days of rest must be greater than the exercise.

We've learned that any progress - a movement from simple to complex. And if that do the opposite: to move from a more complex multi-day split to a simple, two-or three workouts? Sometimes a "sharp turn" gives weight gain, since the recovery time increases. However, by itself is not secret in the circuit split, and in increasing the intensity of training. If the "slowing" training will mean overall reduction in stress, do not wait for progress. Less frequent workouts give you the winning forces that you need to throw on lift training weights. Then you are entitled to expect from a simple split growth of muscle size and strength.

Source: «Muscle & Fitness», № 6, 2002, "Split: who needs it," by Mark Kisselman

Bodybuilding split training routines

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