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How to make a training split? How to make a plan for training in the gym? How to split muscle groups on different days?
You can train in different ways. You can train, let’s say, the whole body at a time for each workout. You can split workouts by days. This means, let’s say, do the bottom on this training, the top of the body – on the next. Then rest. After this, repeat the whole cycle again. You can split even more deeply the muscles of our body. That is, separately train your back, chest, arms, legs, etc.
What are the advantages and disadvantages of the cleavage of muscle groups
Advantages, perhaps, much more. Because such splitting, in English this word sounds split, that’s why the word “training split” got accustomed to this word. The advantage is that the separation on training days allows you to more purposefully and deeply study each muscle group. From all this it follows that when you have some limitation on the time of training, then it’s one thing when you need to train 3-4 muscle groups and quite another thing when you need to train only 1-2 muscle groups.
Naturally, you can do much more work for this muscular group. And accordingly it is more qualitatively to load it. And this affects not only the amount of work done. You can also very well mentally concentrate and not lose concentration during such a work. What to express in further growth.
What are the drawbacks in the cleavage of muscle groups? When you try to make an effective training split on mass, the drawback lies in the fact that the more you split a workout, the less you have free days to rest for recovery.
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It does not matter for big enough guys who have big muscle groups. Because they already train them quite rarely, every 7 days, and sometimes every 10 days. The restoration of such large muscle groups requires a lot of time to recover. But this can be very important for beginners, for beginners, who have small muscle volumes. They have muscle groups recovering faster, respectively, their entire complex is repeated after a lesser period of time.
Therefore, here is a very simple rule, the larger your muscles and your experience in the training process, the more training days for which you can split your training split into muscle groups. The smaller your muscle groups, the less you need to use a split.
Often newcomers, even those who are not completely prepared, are advised to pump the entire body for one workout. Or to train, say, top, bottom. This is a very superficial split. But it allows you to shift these days of rest, quickly recover and allows the newcomer to bring himself quickly enough to the desired condition.
There are a lot of training spits. Many faced, probably, with such an expression as 3 + 1, 5 + 1, 2 + 1 – 2 + 1, etc. It means that, say, 2 days of training, 1 day rest, that is, we train one muscle group every 3 days.
Professionals often use a very deep division, for example, their body is often broken up into 5 days. Plus, these 5 days are still shifted by some days of rest. As a result, one muscle group is trained once in 7,8,9,10 days, etc.
The beginner trains, as a rule, through system 1 through 1. For example, you divide the body into 2 parts: training A, training B. Do training A today, tomorrow you rest. The day after tomorrow, you do exercise B, on the fourth day you rest, but from the fifth day everything repeats in a circle. That is, you train every 4 days.
Someone is practicing split 2 + 1. training A, the next day training B, then we have a day of rest. Here you need to look at everything individually. For one, the first split can be useful, for another one, and so on. But, at the initial stage, it is very difficult for a coach to talk about this. No preliminary alignment has been made and the correct correction can not be made. Therefore, you take a certain split. Write down the results and parameters, and then make the necessary conclusions based on them.
How to build muscle groups
This is the second, very important question in the preparation of a training split. What groups, what can you build with? Within one workout. For example, can you train your biceps with your back, can you train with your chest? Can I, say, train my legs and chest? There are several simple and understandable rules for linking muscle groups. Let’s sort them out.
In our body, there are a number of muscles that perform a similar load. For example, it’s pulling muscle groups or pushing muscle groups. Drawing muscle groups are, for example, a biceps that pulls, lifts weight on itself and back, also draws, for example, when we pull up. The pushing muscle groups are the chest, push the barbell. This triceps, also pushing, squeeze the bar. It can be deltas, when we press, push the weight away from ourselves.
The legs have a similar situation. When we train a quadriceps, we push off the floor or platform from the floor during the bench press. Or extensible weight, sitting in the simulator. When we train the hamstrings, we pull the weight to ourselves.
It is also necessary to take into account that in each exercise, working in a bunch, several muscle groups participate. At what, there are strong muscle groups, large muscle groups. And there are weaker little muscle groups. With the fact that first you will work a small muscle group working in one bundle, after which it will be practically impossible to productively work out a large muscle group. Because, the strength of the whole chain is checked by the strength of the weakest link.
For example, you have trained very hard biceps, they are tired of you, they are burning. And after that you need to train your back. The efficiency at pull-up will be extremely low. Because you first trained a small muscle group of this bundle. And now you want to train a big one. Hence the following are the basic rules for compiling a training split:
- We first train a large muscle group, and then only train small muscle groups. From strong, large, we move to weak little ones.
- If, all the same, assembled several muscle groups in one workout, it is highly undesirable to combine several large muscle groups in one workout. Large muscle groups are our back, chest, legs. This means, for example, it is very undesirable to arrange training of the chest and legs. Because these are large muscle groups, they require a lot of effort to train each, require a lot of recovery, good concentration. In addition, you will have to drive blood from the top of the body down, from the chest to the legs. This greatly overloads the circulatory system. This does not apply to the muscles of the back and chest, since these muscles are antagonists. What are antagonists? Here we turn to the third rule.
- It will be very effective if you are lucky in your split to combine the workouts of the opposite muscle groups. What is meant by the opposite muscle groups? This may be, for example, biceps, and the opposite muscle group is the triceps. Everything is simple – the biceps flexes the arms, the triceps – ensures the extension of the hands. The chest is the back. The chest pushes the weight from our body, the back – attracts. That is, they are muscle groups that perform opposite tasks on vectors. Such muscle groups are called antagonists. Why is it good to train them together? Because when you train one of the antagonists (opposite muscle groups), the other is actively stretched and actively supplied with blood. Thirdly, it is restored fairly quickly, because the recovery is actively between approaches.
- Just an important thing is leg training. As a rule, it is recommended to allocate a separate training day for leg training. Legs are the strongest and largest muscle group in the human body. In general, if you have the opportunity to perform only one exercise, I would advise you to choose sit-ups for the feet. This will give you masses much more than any other exercise that exists in bodybuilding.
As already mentioned, there are a lot of training split, how to split muscle groups into days.
The most popular is “pull-push”. In one workout, you train pulling muscle groups, on the next – pushing muscle groups and in the third workout, say, legs. What are pulling muscle groups? These are the muscles that perform the draft of the projectile towards themselves (or themselves to the projectile), excluding jogging movements (presses). For example, when you train your biceps and back. And vice versa, pushing exercises – triceps, chest, deltas,. And in the third training pumping the legs.
The second, one of the oldest variants of the split, is the “top-bottom”. As a rule, it is suitable for beginners. On the first training you train the bottom – well you train your legs. On the second, you work through the muscle groups – back, chest, deltas, hands.
The next good variant of split is the development of the muscles of the antagonists. You pump for example, back and chest. On another training you can train deltas and hands. On the third workout, you can train your legs.
Well, there are different variants of split, which are less suitable for beginners, when there is a deeper splitting. That is, we separately train our legs, we separately train our backs, separately deltas, breasts. Or we train the chest and some small muscle group, for example triceps. There are many options here.