Training split

 

In several previous articles, we dealt with strengthening rather from a theoretical point of view, today, on the other hand, we will look at the most practical thing, and that is to create your own training split. By the way, what exactly is a training split? Simply put: this is a plan for several days, in which you determine when, how many times and how you will practice the muscle part. Well, it may be a little inaccurate, but I believe we understand.

So let’s start. We will be the first to create a plan for a complete beginner, ie. man coming to the gym for the first time. Before I “speculate” about specific exercises and muscle groups, I would like to emphasize that this first visit, as well as the next few, should be either under the supervision of a more experienced friend or a trainer in the gym. This “little thing” is extremely important, because it is absolutely necessary for you to master the correct technique of exercises. Of course, it is possible to buy a lot of clever literature or look for descriptions of the correct exercises in magazines and on the Internet (by the way, you will also find descriptions of exercises, for example here and here), but believe me, nothing like this can match to that

So to the split itself. For complete beginners, I always promote 1 + 1 training, ie. a day of training followed by a day off. In my opinion, this is absolutely inevitable and the right procedure, because the body will be so confused by the unexpected training in the first few weeks that any other split (such as 2 + 1 or even 3 + 1) would have side effects rather than the expected positive effect. Among us, I recommend 1 + 1 even in cases where you try to return to training again after a very long time. For example, at the end of August this year, I myself ran this split for two weeks, as it was preceded by a two-month break and after something like that, the onset must be very slow. And what would happen if you put on 3 + 1 right away? It would show very soon, because if your body was not absolutely used to training and if you suddenly give it such a “snout”,

So we have chosen a split 1 + 1 and now all that remains is to determine the muscle parts that we will practice on the given days. There are generally two options. Many trainers and even many smart books will advise you to always train the whole body with a simple wheel on each training day, ie. one exercise for the pectoral muscles, one for the biceps, one for the back, for the thighs, etc. However, I don’t like this method very much, just because there is not enough break for a single day to regenerate the game and if you put a bench on Monday. press on the pectoral muscles, will you be able to seriously practice one-handed pressures on Wednesday? I don’t think so! Therefore, I usually recommend to my clients (this is a stupid word: o) the first day to include exercises in the upper half and the second day by exercises in the lower half of the body. Then there is a sufficient break between practicing the same parts, in which everything can be done ”

On the first day of training, we will exercise the upper half of the body, from which we will omit the back. Why do I omit them? Well, simply because there would be a lot of them with them on the first day and a little on the second day. So we put one exercise on the pectoral muscles, shoulders, biceps, triceps, forearms (!) And last but not least on the abdomen. This is followed by the promised day off and then on the bottom of the second exercise on the front of the thighs, the back of the thighs, the calves, the back and the lower back. I divided my back into two parts, because it is a large game and with one exercise you will find it very difficult to attack all the required muscles.

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I have already prepared another article about the selection of individual exercises, so now I would just like to point out that they must (!) Be difficult basic exercises and not isolated exercises on devices!

Finally, talking about the split for beginners, I would like to suggest one more small change. Many people find it convenient to adjust the split so that you practice the same part or group of muscles on a given day of the week, ie. for example, the same thing every Monday, the same thing every Wednesday, etc. However, this does not work out slightly for us with a split of 1 + 1, so when setting up training for beginners I choose an extra day off after three rehearsed units, so then training takes place on Monday, Wednesday and on Fridays and other days it is free.

As soon as you have this style of exercise behind, say the first 4-8 weeks, it is possible to partially change the split, preferably to 2 + 1 (or for the same reasons as above to 2 + 1 + 2 + 2, to put it together 7: O). This split is my favorite, because it provides enough time (full 4 days) to practice the individual games and there is also a lot (3 days) of free time between them, so you usually don’t feel particularly tired at the end of the split. Dividing a few muscle parts into four days is very easy, so choose the following example:

1 – chest, shoulders
2 – thighs, calves
3 – free
4 – biceps, triceps, forearms
5 – back, abdomen
6 – free
7 – free

Of course, there are many options, so for clarity, I’m adding another favorite:

1 – chest, triceps
2 – thighs, calves
3 – free
4 – back, biceps, forearms
5 – shoulders, abdomen
6 – free
7 – free

In this split you may argue that there is too little for the fifth day, shoulders and abdomen, it is almost nothing to exercise, but since the abdomen is quite an important part and because I know that if you give it to the day when you have a chest behind you and triceps, so she just won’t feel like it anymore, I gave it to this relatively free day. Otherwise, for those of you who feel that you have a greater weakness somewhere (such as the eternal calf), I offer the following split:

1 – calves, chest, shoulders
2 – back, abdomen
3 – free
4 – biceps, triceps, forearms
5 – thighs, calves
6 – free
7 – free

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… in which you can see that I included the problem part in the first day as the first exercise and then I repeated it once more in the whole split. You can do this on your own for any other game in which you have a weakness, but I know from experience that in 99% of cases it is the calves: p)

So it was a split for advanced trainers, now for the sake of completeness I will give an example of a split for experienced and seasoned edges, although they will always do it according to themselves and according to their feelings. Here it is possible to include 3 + 1 splits or even 4 + 1, but the second one, provided full supplementation and high-quality food, because without it, one is always totally KO on the fourth day. The advantage of the 3 + 1 split is that for two weeks you will not only practice all games twice, but three times already, which also applies to 4 + 1, where you can practice individual games 4 times in 14 days. But this is only marginal here, because you will stick to the first two, which I mentioned in the “introduction” of the article.

So now we have a designated split and only a small thing is missing, what exercises to do for a given game? As I wrote above, I have a separate article on this topic, which I will put here in a few days, so for today and for now, that’s all from me. If you have comments, questions, suggestions, take a look below to discuss the article.