Split workout - what is it, a program for gaining muscle mass for girls and men

The beauty of a person is largely determined by the harmonious development of the main muscle groups of the body, which leads to the burning of excess body fat. Below are such exercises for split workouts. This technique is designed to achieve optimal results when building proportionally developed musculature.

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The essence of splits

Translated from English, the word split means - splitting, division into parts. The term "split training" refers to a special system of organizing the training process, in which exercises for certain muscle groups are done once in a weekly training cycle.

Thus, during one lesson, a specific muscle group is seriously loaded, the next workout another, and the muscles involved in the first lesson rest. This system allows the muscles to work more intensively and give them more time to grow and recover.

Split workouts are used by experienced athletes who cannot load all muscle groups well during one session.

Beginner bodybuilders should not immediately start practicing the split method. Athletes who take long breaks from training and beginners develop and grow muscles faster when using training programs to work out the muscles of the whole body in one workout (full body program).

Only after the body muscles have adapted to the loads, in order to increase the effectiveness of training, the intensity and volume of impacts on muscle groups should be increased using the split technique.

The traditional triple split system divides the muscles of the body into three groups:

• Deltoid muscle, back muscles, triceps and abs.
• Biceps, pecs, shoulders, abs.
• Leg muscles, abdominal muscles.

Split workout allows the worked muscle group to rest for 7 daysDuring this time, the muscles are restored and grow, such a system increases the effectiveness of the training process. Research by scientists has shown that after one intense exposure to a muscle, the process of its adaptation to stress and growth is launched.

Muscles grow within 14 days. Therefore, if an athlete loads all the muscles of the body in one session, he does not allow them to fully recover, thereby reducing the effectiveness of the exercises and inhibiting the process of muscle growth.

Training frequency

Musculature does not grow in the classroom while working out the muscles, but after them, during the period when they are recovering and resting.Therefore, when developing a split training program, it is necessary to provide for a sufficient amount of time for rest and recovery of the loaded body musculature.

Athletes train at least 2 times a week to maintain their existing physical condition. Practice and medical research have shown that for effective development and strengthening of muscles, you need to work out in the gym 3-4 times a week.

Experts recommend determining the frequency of stress on a particular muscle group in accordance with the goal and the body's ability to recover.

It:

• When striving for the goal - the development of muscle strength, the selected muscle group is intensively loaded 2 to 3 times a week.
• Effective growth of muscle mass is achieved by working out one muscle group 1-2 times a week.
• Ensuring the development of muscle relief is provided by one strength training per week, the maximum emphasis on the rest of the exercises is on aerobic training.

The number of repetitions and approaches

Split training (what it is, and how many repetitions you need to do when doing exercises, described below) provides effective development of the muscles of the human body. The muscles of the human body adapt to the loads; to further stimulate growth, it is necessary to increase the weight of the equipment used.

Depending on the goals of the athlete, different training schemes are used, they determine the number of repetitions of exercises in approaches (sets) and the number of sets.

For instance:

• To increase muscle strength, do 1 to 5 reps with maximum weights.
  
• For faster development of muscle mass, exercises are performed with 6 to 10 repetitions. The weight of the working shells is chosen in such a way that the last repetitions are performed at the limit of possibility.
• To provide a clearer definition of the muscles, bodybuilders do 11 or more reps. The weight of the weights is chosen 20-30% less than the worker. Exercising high repetitions increases muscle endurance and strengthens the athlete's cardiovascular system.

The number of approaches can be determined from a simple rule, you should perform as many sets as needed to complete 25 repetitions for one muscle group. If an athlete does 10 reps in one set, then 3 sets must be performed.

Increasing the number of repetitions decreases the number of approaches and vice versa. Experts do not recommend doing more than 50 reps per muscle group.

Rest between exercises

Split training (what it is and how much time you need to spend on rest between sets is discussed in the program) allows loaded muscles to recover and grow faster. When working with large weights, the athlete does a small number of repetitions, using fast muscle fibers.

They are the strongest in the muscle, but fatigue quickly and take a long time to recover. Therefore, between sets for the development of strength, you need to take longer breaks. Exercise with light weights uses the slow muscle fibers that are responsible for endurance. They recover much faster than strong fast muscles and do not take much time to rest.

Recommended time for muscle recovery:

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How to properly increase the load

First, you need to determine the working weight when performing an exercise on a specific muscle group. To do this, you should carry out a warm-up approach with light weight. Then select the weight of the projectile, when performing the exercise with which, a person can do 8 repetitions and the last repetition will be done at the limit of strength, with muscle failure.

For the first weeks, beginner athletes need to do exercises with low weight, practicing the correct technique for their implementation. Perfect technique will allow you to avoid injury in the future and quickly build muscle mass.

The first set is done with weights, the weight of which is 50% of the working and with a large number of repetitions (15-20), this approach will warm up the tissues and ligaments and saturate the muscles with blood.

After a few weeks of training, the athlete will be able to do with a working weight not 8 repetitions, but 12. Then you should increase the weight of the weights by 10%, and continue training.

Principles of nutrition during exercise

Split training (what it is and how to eat properly during training is explained below) ensures that the workload is divided into specific muscle groups during the training week.

The main points to consider when creating a menu for an athlete seeking to gain muscle mass:

• To accelerate metabolism and maintain a high level of useful elements in the blood, it is necessary to organize 5-6 meals a day. With 3 meals a day, nutrients will accumulate in adipose tissue, and due to the high-calorie menu, it will be impossible to get them from there.
• 70% of all food consumed should be high-calorie, the volume of vegetables and fruits in the menu should not exceed 30%. The fiber contained in them activates the peristalsis of the intestinal tract and prevents the digestion of high-calorie foods.
• Reduce or avoid fast carbohydrates (sweets, pastries) and animal fats. It is allowed to eat a little sweet immediately after physical activity.
• You should strive to prevent the appearance of thirst, drink 3-4 liters of clean water per day.
• The last meal should be no later than 2 hours before bedtime. In the evening, you should eat easily digestible food rich in protein (fish, legumes, eggs, chicken meat).
• 2 hours before sports, you need to eat food containing slow carbohydrates and protein.
• After intense physical exertion, the human body is ready to assimilate a large amount of food. The obtained useful substances are used to restore muscles and replenish energy reserves. This process is called the "protein-carbohydrate window".

Due to the fact that the human body seeks to maintain the stability of all internal processes (homeostasis), for the growth of muscle mass, it is sometimes required to increase the daily calories consumed by 50%.

Method for determining the amount of food required to increase muscle volume:

• Once a week, it is necessary to increase the caloric content of food, at the end of the week to carry out a control weighing. The normal gain in muscle mass in 7 days should be 0.6-0.8 kg, if body weight increases at a slower pace, the calorie intake should be increased.
• If the weekly gain is more than 800 g, the calorie intake should be reduced, otherwise excessive deposition of adipose tissue will begin.
• Once every six months, reduce the calorie content of the diet, switching to a diet for relief, after reaching a fat level of 10% of body weight, start gaining muscle mass again.

A set of exercises in the gym for girls and women

Warm up before doing strength exercises. This requires 5-7 minutes. walk on a treadmill or pedal an exercise bike. Then pass the articular warm-up by rotating your arms, legs, head, hips.

In the first lesson of a weekly training cycle, the main muscles of the legs, buttocks and the press are worked out:

• Do squats "Plie" with a barbell with wide legs.
• Perform lunges with weights in the hands.
• Do Romanian deadlifts. At the lowest point of the slope, the weights should not touch the floor.
• To work out the calf muscles, lifting on socks with dumbbells in hand or on a simulator.
• On the horizontal bar, hanging on your hands and not swinging, perform leg raises.
• Lying on an incline sports bench, twisting the body.
• Keep the horizontal "Plank" on straight arms for 0.5-2 minutes.

The second day of classes is devoted to biceps and back muscles:

• Apply pull-ups on the bar. With a lack of strength, do pull-ups on the Graviton simulator.
• Do the thrust of the upper block for the head.
• Do a barbell row to the stomach.
• Perform alternating dumbbell rows to the belt.
• Do the "hyperextension" exercise.
• Bend the arms with weights, straining the biceps.

Exercise 3 days of training will develop the pectoral muscles, triceps and shoulder muscles:

• Perform push-ups from the floor, spreading your arms wide. If, when you rest on the toes of the feet, it is not possible to squeeze out, then you should lean on your knees.
  
• Do weights bench press on a sports bench.
• Perform dumbbell dilutions to the sides, lying on a bench.
• Lifting dumbbells up from a standing position.
• Dilute weights to the sides from a standing position.
• Perform reverse push-ups, leaning on a sports bench.
• Extend the elbows on the block simulator, straining the triceps.

Cool down at the end of each workout. To do this, you should do stretching exercises and 5 minutes. be like a treadmill. Before doing exercises with a trainer, you need to work out the correct movement technique, which will not allow injury and will effectively load the required muscles.

Women and girls should be commensurate with the training phase of the menstrual cycle. At the end of the cycle, do not overload the body with intense, physical activities.

The program of classes 2 times a week for girls at home

List of exercises for working out the muscles of the upper half of the human body. First lesson. Exercises are done 10-15 times, 3 sets:

• You must first warm up the joints (swinging arms, legs, twisting the body).
  
• Perform classic push-ups from the floor (arms shoulder width apart). If you can't do the exercise with an emphasis on the toes of the feet, rest your knees on the floor.
• Do reverse push-ups, resting the palms of your hands on a chair.
• Apply lifting arms to the sides with weights, raise your arms to the level of the shoulder girdle.
• Lying on the floor surface, twist the upper body, do not tear the lower back from the floor plane.
• Make a bar, resting your elbows on the floor, hold for 0.5-2 minutes.
• Apply stretching exercises to the core muscles of the body.

List of exercises for working out the muscles of the lower body. Second lesson.

Perform exercises 10-15 times in 3 sets:

• Warm up thoroughly and warm up your muscles.
• To tilt the body forward, hands tend to touch the floor.
• Perform squats, legs wide apart, feet extended.
• Make classic squats (set your feet shoulder-width apart, feet parallel to each other).
  
• Apply forward lunges with your left foot, then right. Do 2 sets of 12 times.
• Swing your leg to the side.
• Lying on the floor, twist the lower part of the body, hold the stop with your hands behind your head and fix the upper part of the body.
• Jumping rope 10 min.
• Stretch.

Training program 3 times a week at home

List of exercises for pumping the muscles of the whole body. Third training day.

Perform exercises 10-12 times, 3 sets:

• Perform jumping rope for 12 min.
• Do deadlift on one leg, then on the other leg.
• Lie on your back on the floor and make a gluteal bridge.
• To produce a French press with weights.
• Sit on a chair, alternately bend your arms with weights, training your biceps.
• Run a side plank on each side alternately.
• Do oblique twists while working out the press.
• Apply stretching exercises to the major muscle groups.

Lesson program 4 times a week at home

List of exercises for the fourth lesson, do 3 sets of 10-15 times:

• Warm up the muscles and work out the joints carefully.
• Apply the "Burpee" exercise, do 2 sets of 5-10 times.
• Lying on your stomach on the floor to make "Boat".
  
• Do the exercise "Rock climber".
• Standing on all fours, take the left leg up, then the right.
• Perform top crunches.
• Stretch the main muscle groups.

Basic workout program for men to gain muscle mass in the gym

Split training (what it is and what exercises to use for a quick set of muscle mass will help the trainer figure out) allows you to quickly recover the muscles loaded during training.

All workouts should begin with a warm-up and end with a cool down, preferably at the end of the workout to do stretching exercises for the main muscle groups. The strength part is performed in 3 sets and 8-12 repetitions. The correct technique for performing exercises must be worked out with small weights under the supervision of a trainer.

First lesson of the weekly training cycle:

• Perform a pulling motion of the barbell bar with weights in the slope.
• Do a pull-up.
  
• Make a pulling motion with straight hands of the upper block handle down.
• Working out the biceps in a standing position with the help of a barbell bar with weights.
• In a sitting position on a sports bench, lifting dumbbells to load biceps.
• Twisting the upper body on a horizontal bench.

Second workout:

• Do classic barbell squats.
• Perform leg presses on the simulator.
• Perform leg flexion and extension on the simulator.
• Do lifting weights from the pectoral muscles while sitting in a Smith machine.
• Swing your arms with weights to the sides.
• Perform arm swings with dumbbells up through the sides in a slope.
• Make the bottom twists of the body.

Program for the third day of training:

• Perform a classic barbell press from the pectoral muscles with weights, lying with your back on a sports bench.
• Make a spread of arms with weights, lying with your back on a training bench.
• Perform the convergence of the hands on the upper blocks (crossovers).
• To do the lifting of the bar with weights, lying with the surface of the back on a horizontal bench, keep your hands with a narrow grip.
  
• Work out the triceps by extending the arms at the elbow joints on the upper block.

Home Workout Program for Men: 2 Day Split

List of exercises for effective development of the muscles of the upper half of the body:

• Warm up muscles and ligaments.
• Do push-ups from the plane of the floor, arms wide apart.
• Set your legs on a chair, perform push-ups.
• With your hands, pull the body to the horizontal bar, grabbing the crossbar with a wide grip with your hands.
• Perform a pulling movement of the kettlebell to the belt, in an incline, leaning on the surface of the hand and knee on the bench.
• Lift weights by moving your arms up while sitting on a chair.
• Perform alternate flexion of the elbows with weights while sitting.
• Do the exercise "French press", use dumbbells for weights.
• Twist the upper part of the body.
• Hitch and stretch the main muscle groups.

The list of exercises for the qualitative development of the muscles of the lower half of the human body:

• Make warm-up movements.
• Perform classic dumbbell squats in the hands.
• Perform "Plie" squats with weights.
  
• Do lunges with your foot forward, hold dumbbells in your hands.
• Apply the "Boat" exercise.
• Do lifting your body up, standing on your toes.
• Twist the lower part of the case, keeping the upper part pressed against the floor surface.
• Stretch the worked out muscles.

Home program for men: 3-day split

The list of effective exercises for the 3rd training day:

• Do Burpee Jump Squats.
• Sit on a chair, raise your arms with weights from your shoulders up.
• Raise arms with weights to the sides of the body, raise your arms to shoulder level.
• Perform the movement, raising your arms with dumbbells in front of you, to shoulder level.
• Perform reverse push-ups, hands rest against the chair.
• Make a straight plank, resting on the palms of your hands, stand for 1-5 minutes.
• Do oblique crunches while working out the press

Home program for men: four-day split

List of exercises for 4 training day:

• Warm up.
• Dumbbell Rows.
  
• Shrugs with dumbbells, delta is being worked out.
• Straight-legged traction.
• Reverse crunches.
• Run a side plank on each side alternately.
• Stretching.

From the above exercises, it becomes clear what a split workout is and how to do it correctly. This technique allows for explosive muscle growth and provides sufficient time for muscle recovery and relaxation.

Article design: Anna Vinnitskaya

Video about split workout for men and women

Split workout program for the gym: