Find out why bodybuilders train each muscle group separately? What is the advantage of this type of training and how does the split speed up muscle gain? For beginners for the first two or three months, it is enough to train the whole body in one lesson. But at a certain point, this system no longer becomes effective and a split program can help here. Today we will tell you why you need training splits. If we talk about the advantages of a split, then thanks to its use, you can relieve your nervous system, reduce the time of one session and work out each muscle group more efficiently.
How do I create split programs?
The essence of the split is to divide the whole body into several parts. For starters, if your training experience does not exceed a year, you can train the pulling and pushing muscles separately. In practice, it might look like this:
- 1 lesson - traps, back muscles, biceps and hamstrings (pulling).
- 2nd lesson - shoulder girdle, triceps, quadriceps and chest muscles (pushing).
There can be many such schemes and each of them will be correct. When drawing up your own split program, it is important to distribute to different training days those muscle groups that even indirectly participated in the previous lesson. For example, after working on the muscles of the chest, it is practically impossible to pump the shoulder girdle qualitatively.
Here's another example of a 3-day split:
- 1st workout: chest, biceps.
- 2nd workout: back, triceps.
- 3rd workout: legs, calves, shoulders.
Although it is possible to train the muscles of the legs and shoulder girdle on different days. This is due to the fact that after high-quality training on the legs, it will be quite difficult to work with the shoulder girdle. First of all, this will be associated with poor blood flow, and your lesson will be quite long. However, for beginners, the above split program can be quite effective.
Today, in any gym you can find an instructor, and if you are afraid to make a split yourself, then ask the coach for help. However, you should remember that splitting is only part of effective training. It is important to choose the right exercises and master their technique. Without this, you will not be able to achieve a positive result. Many novice bodybuilders simply use ready-made training programs, taking them from print publications or the network. After that, they begin to claim that they are not getting the desired result. You must remember that for the first six months, your muscles will grow using absolutely any training program. If you are serious, then after a certain time, three sessions will not be enough for you, and you will want to better work out all muscle groups. But in this case, the duration of your classes will increase dramatically. To prevent this from happening, switch to a 4-day split. Dorian Yates program:
- Mon. - legs, calves.
- Tue - chest, biceps.
- Wed - recreation.
- NS. - back, back delta.
- Fri. - shoulders, triceps.
- Sat. - recreation.
- Sun. - recreation.
If you want to pay more attention to the muscles of the arms, then here is an example of a split program in which a whole lesson is intended for this group:
- Mon. - legs, calves.
- Tue - hands.
- Wed - recreation.
- NS. - back, back delta.
- Fri. - shoulders, chest.
- Sat. - recreation.
- Sun. - recreation.
If you look closely at this program, you will notice that leg training does not interfere with the work on the muscles of the back, and the biceps will be able to recover by the time when it comes time to train the back.
We have already said that splits can be different, but remember that the success of your classes lies not only in them. There are other factors that, if ignored, will slow your progress.
Learn how to do your training splits correctly in this video:
