Exercises for muscles. Two Day Weight Split Pushing Exercises

Entry-level split programs

The essence and purpose of split workouts

Split training (from the word split - "division", "splitting") is a technique that involves working out at each individual training session not the whole body (which is the standard of all initial programs), but only a certain part of it, that is, several groups muscles. Behind all this seemingly intricate wording are several fairly simple and understandable factors that should be borne in mind.

First of all, it must be taken into account that if an advanced beginner is even ready for a certain increase in the volume and intensity of his workouts, then an increase in the number of approaches (or the number of exercises) for a separate muscle group will inevitably lead to a lengthening of the training session. This becomes a limiting factor, since the optimal duration of the lesson is immediately exceeded, with a gradual accumulation of fatigue and the inevitable development of a state of overtraining or, at least, overstraining. Therefore, both a beginner and an athlete of an average level of preparedness, whose tasks do not include preparation for competitions, should be limited to such a volume of training sessions that would not take its total duration beyond the upper limit of 60-65 minutes, including warm-up, the main part and “ hitch ”if required. Simply put, the lower the fitness level of the athlete, the lower the upper limit of the duration. In part, this dependence was traced by us with respect to the type of addition: mesomorphs and endomorphs can be guided by the duration indicated above, sometimes it is advisable for ectomorphs not to go beyond 45 minutes at all. As a rule, this requirement becomes feasible with the total volume of the training session within 20-22 approaches.

Further, it should be borne in mind that for the desired level of metabolic response, that is, a high-quality course of recovery and over-recovery, it is necessary that at least half of the entire muscle mass of the body be worked out in a separate training session, and this implies an urgent need for a competent choice of muscle groups for each training in the scheme of a weekly microcycle.

An absolutely illiterate and methodologically unjustified approach is an attempt to organize classes according to the “one muscle group per day” scheme, which is imposed on the teeth, which is often copied from the training regime of professional bodybuilders of the highest level of preparedness. The latter, firstly, are characterized by an outstanding genetically inherited or acquired level of adaptation, and are able to constructively transfer enormous loads to a separate muscle group, and secondly, they in fact control trophism rather than metabolic response, since the anabolic metabolic model is often created not by training stimuli, and extragenetic extremely high level of anabolic pharmacological agents. In these conditions, it is important to simply maintain in the trained muscle group the required load mode for all types of muscle fibers available in it, as well as a high level of blood supply for the supply of substances necessary for protein synthesis and the removal of decay products from muscle cells.

For beginners, and often even for average athletes, such schemes are completely unsuitable. Even if an athlete is capable at the initial level (when any, even an illiterate training program, is an overload leading to the deployment of adaptive reactions) to obtain some statistically significant result, then later such a regime will inevitably lead to prolonged stagnation of performance and local, and sometimes and general overtraining, the real way out of which is only to return to the simplest basic schemes.

From my direct coaching practice, it follows that the transition to split programs for beginner athletes is possible and advisable only if the following conditions are met:

a) the experience of systematic and continuous training according to the schemes of working out the whole body in one training should be at least a year, and with the obligatory successful implementation of the tasks of the retractor, mass-gathering and power mesocycles;

b) the athlete must have a body weight characterized by a relatively low level of subcutaneous fat (at the level of 15-18%) and a value not lower than that calculated by the formula "growth minus 100";

c) the athlete must have an excellent functional state, that is, a good adaptability to the load, good recovery after exercise and the absence of the slightest signs of overstrain or overtraining are objectively diagnosed.

In addition, when preparing split programs, one should take into account the nature of the current mesocycle, that is, its general orientation. For advanced beginners in mesocycles, tasks such as:

a) building muscle mass;

b) growth of strength indicators in basic exercises;

c) bringing the level of body fat to a healthy physiological norm;

d) minor specialization, that is, focused work on one of the muscle groups lagging behind in development.

Finally, not a single mesocycle, including those realized on the basis of the use of split programs, should ignore the symmetry of development, and this can be achieved by an objective assessment of imbalances and accentuation of lagging muscle groups, with a temporary (during one mesocycle) decrease in volume and intensity. study of those groups that are ahead of others in development, and at the same time do not fulfill the requirements of symmetry and balance. Simply put, it is possible, if necessary, to manipulate the amount of work for a separate group.

The most common entry-level split schemes

There are two such schemes that fully satisfy the above requirements:

a) the "top-bottom" scheme;

b) the "push-pull" scheme.

When using the first scheme, the athlete or his trainer divides all muscle groups into two conditional halves - the upper body and the lower body. When practicing the exercises for each half of the body, a traditional approach is used, that is, a certain number of approaches is done for each exercise before moving on to the next exercise.

The number of repetitions in the approaches is determined by the direction of the training cycle, that is, in the mass-gaining mesocycles, the number of repetitions is used from 6 to 8, in the power ones - the traditional "pyramidal" schemes 12-9-6 or 10-8-6, and in the mesocycles to correct the level of body fat - a wider spread in the number of repetitions, say, from 8 to 14-15, when the task is not only to get rid of the excess deposit, but also to preserve the acquired muscle mass.

Certain methodological difficulties can arise when choosing the number of training days per week, as well as when choosing exercises for each muscle group. Here, too, options can and should be taken into account.

For relatively quickly recovering athletes, it is advisable to choose the most dense "2 + 2" scheme, that is, two workouts follow in a row ("top", then "bottom"), followed by a day of rest, again two workouts in a row ("top", then "bottom ") And, finally, two days of rest. For athletes with slower recovery, it is better to choose a less dense "2 + 1 + 1" scheme, that is, two workouts follow in a row ("top", then "bottom"), a rest day, then one workout ("top"), a rest day, one more workout ("bottom"), and a day of rest. And finally, the last, least dense scheme "1 + 1 + 1", that is, training ("top"), rest day, training ("bottom"), rest day, training ("top"), rest day, training Bottom, rest day, and so on. Please note that in the latter version, the microcycle falls outside the scope of the traditional weekly cycle, since the classes are held strictly every other day, with alternating classes up and down.

If we are talking about intensity, then beginners should be warned against using any kind of intensification techniques, which are promoted as the fastest and proven means of building muscle mass and strength. The simplest and most effective mode of muscle contraction for an entry-level athlete is one in which the first approach in the exercise is a warm-up, the second is approaching, and the third is working. At the same time, only in the last two repetitions of the last approach, the athlete should try to reach the near-failure sensations of muscle work. This dictates, accordingly, the choice of the magnitude of the burden for this exercise.

If there are only two approaches, then the first plays the role of a warm-up and lead-in, the second - a worker with the same rule regarding near-failure work in the last approach.

The style of performing repetitions should be strict and accurate, without distorting the technique and all kinds of "cheating" tricks. The amplitude of each repetition should be as complete and biomechanically verified as possible, which allows you to "catch" and hold the muscle sense of the exercise throughout the entire set. The pace is 3 seconds for the inferior phase, 2 seconds for the overcoming phase. All repetitions should be strictly coordinated with the phases of natural unforced breathing, that is, inhalation in the inferior phase, exhalation in the overcoming phase. Pauses between sets, as a rule, are recommended within 60-90 seconds, between exercises - no more than 120 seconds.

If we are talking about the second scheme, "push-and-pull", then it is fundamentally almost no different from the first scheme, except perhaps only by the principle of dividing muscle groups of the whole body in half. On the first day, exercises are selected for the "erector muscles" (deltoid, pectoral, triceps, long back muscles, quadriceps and calf), on the second day, exercises are done on the "flexor muscles" (lats, biceps, hamstrings, anterotibial, forearm muscles and abdominal muscles). It is clear that this division is rather arbitrary, but it is practically convenient and does not require special explanations. Otherwise, these two schemes do not differ in any way.

When implementing mass-gaining and strength cycles, it is possible to reduce the number of exercises due to those that work out muscles that do not make a special contribution to metabolic shift, that is, small ones, such as the calf muscles and muscles of the forearm, and exercises for those groups whose functions are partially covered by work other large muscles. For example, exercises for the long muscles of the back (erectors of the spine) may be excluded, since squats with a barbell on the back quite well include these muscles as stabilizers and synergists.

When cycles are implemented to correct the level of body fat, then, on the contrary, it is desirable to include the maximum number of exercises and their variations, especially when fat deposits are significant, and increased volumes of training load are required in order to optimally activate energy expenditures.

Below are the tables, using which an athlete or coach is able to "design" an entry-level split program in accordance with the above schemes and rules. When preparing sets of exercises, one should proceed from the principle of the maximum variety of exercises, that is, different exercises should be included in the first and second sets of exercises for the top and bottom. To implement the tasks of building muscle mass and strength qualities, basic exercises are selected, when preparing complexes for the correction of body fat, one basic and one isolated exercise is selected.

Split "top-bottom"

Top workout

Bottom workout

Split push-pull

Pull group training (hamstrings, lats, biceps, abdominals)

1 "\u003e Training" push "groups (quads, chest, deltoid, calf, triceps, spinal erectors)

1 "\u003e One more methodological nuance should be recalled, which is advisable to take into account when using the initial schemes of split programs - the use of the" muscle priority "technique. Its implementation is quite simple: exercises for that muscle group that shows a tendency to lag relative to others should be placed in the first third of the set of exercises.Exercises for the most developed and quickly responding to hypertrophic training methods group should be placed in the last third of the set of exercises.At the same time, the redistribution of the amount of work to these groups is permissible - an increase in the amount of work by one approach for the lagging group and a decrease by one approach The condition of maintaining the total volume of work within 20-22 approaches is preserved.It should be said that the exercises given here are not at all a dogma, but just an example, and if the trainee has the opportunity to replace some of them with exercises with his own weight body (of course, with additional weights, so that it leads to the performance of the specified number of repetitions within the re-maximum), then this can be used with success for variety and variability.

Nui, finally, the given two tables of exercises and the recommended volume of load of muscle groups cannot be considered as a kind of "lesson plan", after completing which, you will get a guaranteed transition to the "next class". This is just an example of how mesocycles can be built for an advanced beginner who has successfully stepped over the initial cycles in his development, and for whom the previous volumes of loads in the weekly and monthly cycles cease to have a training effect. In each specific case, the training program must be strictly individualized if the athlete or his coach claims to obtain significant results.

March 19th, 2014, 10:00 am

Split push-pull-feet

1. For those not quite beginners who have already worked out the split "top-bottom", and can afford two strength training per week, I recommend the split, which implies the execution of deadlifts in the first workout ("pull") and presses ("push") - On the second.

2. For those advanced who can afford three strength training sessions per week, I recommend the push-pull-legs split.

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Workout 1. Push. The muscles of the upper body that are responsible for performing the presses work. Chest, shoulders, triceps.

Workout 2. Pull. The muscles of the upper body that are responsible for the execution of the deadlift work. Back, biceps.

Workout 3. Legs. The whole lower body + abs. Although the press, in principle, can be worked out in any of the workouts.

A big plus of such a split is that the muscles do not intersect and have time to recover.

This is what a 3-day push-pull-legs split might look like:

Day 1: Push.
Day 2: Rest.
Day 3: Pull.
Day 4: Rest.
Day 5: Legs.
Day 6: Rest.
Day 7: Rest.

Yes, the muscles do not overlap, there is enough time for recovery, but there is a big disadvantage: you train each muscle group once a week. It's better than nothing. It's better than not having time to recover. But if you are not a beginner and want to progress in training, then one workout per muscle group is not enough. For those who have achieved what they want, it is enough to keep in shape. Enough for beginners. In order to improve the existing form for the advanced, no.

What to do?

I suggest this split.

Day 1: Push.
Day 2: Pull.
Day 3: Rest.
Day 4: Legs.
Day 5: Rest.
Day 6: Push.
Day 7: Pull.

Day 1: Rest.
Day 2: Legs.
Day 3: Rest.
Day 4: Push.
Day 5: Pull.
Day 6: Rest.
Day 7: Legs.

With this breakdown, each muscle group is not worked out 2 times every 2 weeks, but 3 times every 2 weeks. For advanced people, such a scheme is optimal. For beginners, no: it is better for them to train each muscle group 3 times a week, which means 3 full body every other day.

The push-pull-feet split can be altered slightly by swapping the pull and feet. The result is a push-leg-pull split that looks like this

Day 1: Push.
Day 2: Legs.
Day 3: Rest.
Day 4: Pull.
Day 5: Rest.
Day 6: Push.
Day 7: Legs.

Day 1: Rest.
Day 2: Pull.
Day 3: Rest.
Day 4: Push.
Day 5: Legs.
Day 6: Rest.
Day 7: Pull.

"Push-pull-pull" loses to "Push-pull-feet" in that there is no rest day before the leg workout, which is always the most difficult. However, there is also a big plus: in the "push" and "pull" workouts that follow one another, the joints and ligaments of the arms are loaded for two days in a row. If you have them healthy and well developed, they have time to recover, then there are no problems. Personally, it's better for me not to load the same ligaments and joints for two days in a row, so for myself I would prefer a push-pull-legs split, although they do not differ in effectiveness.

Uff. It seems that everything. Questions?

The three-day weight split is the most popular way to split muscle groups on different days. Have you noticed that there are unusually large numbers of people in the gym on Monday, Wednesday and Friday? If you are just starting out with your bodybuilding, then your best bet is to train your whole body in 1 workout. Further, according to the growth of your capabilities, you need to switch to a two-day split, and in a couple of months to a three-day one. Let's take a look at one of the best 3 Day Weight Splitting workouts.

​

We divide muscle groups according to the principle Push-pull:

• Pulls - back, biceps.
• Push - chest, triceps, delts.

On the third day, put the leg muscles separately:

• hamstrings;
• quads;
• caviar.

We pump the press 1-2 times a week, any day. As in other training programs, in a three-day weight split, it is better to distribute evenly the load on the shoulder joint (the most traumatic, due to its large range of motion). Professional athletes have a rule - to train different deltas on different days.

An approximate view of our training program will be as follows:

• Day 1 - back, biceps, posterior bundle of deltoid muscles;
• Day 2 - chest, triceps, front deltas;
• Day 3 - quads, hamstrings, calves, middle deltoid bundle.

3 Day Mass Gain Split

Day 1 (chest, triceps, front deltas):

If someone thinks that the front bundle of deltas is poorly worked out during the bench press, then you can add dumbbell swings in front of you (2 X 8-12).

Day 2 (back, biceps, rear deltas):

Day 3 (legs + medium bundle of deltas):

As you can see, this training program makes it possible to train different muscle groups on different days, which makes it possible to recover efficiently. Also, we distributed the load on the shoulder joint, thereby reducing the likelihood of injury. Before heavy basic exercises, you need to do a good warm-up and a couple of approaches with low weight. Try to train for no more than an hour if you are not using steroids. The three-day weight split is suitable only for experienced athletes (more than a year of training). For beginners, it is best to use the easier schemes (

Extract the useful, reject the useless, add that
That belongs only to you.© Bruce Lee

Three Day Weight Split, the most common way to break muscle groups by day. That is why on Monday, Wednesday, Friday evenings there are most people in the rocking chair.

* An experiment was carried out, there were two control groups, one was engaged in a two-day split, the other in a three-day split. As a result, the three-day group gained 50-60% (I don't remember exactly) more meat than the two-day group.

Hence the conclusion: doing a two-day split, you can progress only at first, in the future it is nothing more than a way to keep fit.

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Let's discuss the ideal three-day weight split scheme. I will express my opinion, mixed with the materials I have read and my own practice, then I will listen to yours. As a result of disputes, the averaged truth will be born. Go.

Muscles in a three-day period are divided according to the principle push push, legs stand out separately:

Pull - Back, biceps
Push - Chest, triceps, deltas
Legs - quadriceps, hamstrings, calves

With this arrangement, the muscles do not overlap and have enough time to recover. The press is swinging 1-2 once a week on any of the days. In my opinion, a three-day weight split can be improved as follows:

Monday - Back, biceps, back beam of deltas
Wednesday - Chest, triceps, front bundle of deltas
Friday - quadriceps, hamstrings, calves, middle bundle of deltas

Thus, the load on the shoulder joint is evenly distributed over the days and one of the principles of correct pumping of the deltas is observed, "Each bunch of deltas must be pumped on separate days.".

Now let's go through the individual days of the three-day bulk split:

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Monday (Chest + Triceps + Front Delta)

Bench press 4x6 (preferably in style)
Butterfly (one drop set until complete failure)
Dumbbell bench press 2-3x8-10
Incline dumbbell bench press 2-3x8-10
Reverse slope dumbbell bench press 2-3x8-10

* One basic exercise for the chest, followed by one exercise to work out each section of the pectoral muscle (top, middle, bottom and inner part). The bow tie is usually placed at the end, but it seems to me that full hammering before stretching exercises (dumbbell bench presses) will give more results due to better stretching of the fascia (). There are many analogs for each section of the chest, which you must change over time in order not to become a victim of stagnation. A three-day split for beginners is best finished with an isolation exercise.

Example:

Bottom chest - Bars, Reverse Bent Barbell or Dumbbell Press, Vertical Crossover

Mid chest - bench press dumbbells lying, crossover lying, push-ups, breeding dumbbells lying

Top chest - Bench press in an incline and dumbbells, including a crossover in an incline (bench), push-ups (legs on a hill)

Mid chest - butterfly, bench press with a narrow grip, push-ups with a narrow grip, a crossover, if you attach the handles on the lower blocks with a straight position of the arms, can swing the middle of the pectorals with precision. A three-day split for beginners does not always involve a mid-chest exercise.

Squats 4x6-8
Lunges / Leg Press / Hack Squats 3x8-10
Quadriceps (extension) 2x12
Hip biceps (flexion) 2x12
Calf muscles (lifting on toes with a barbell) 2x12-20

* A typical scheme without any peculiarities one or two basic exercises and working out

Development of the middle delta:

Press the bar from behind the head / Press the dumbbells / Row to the chin (wide grip) 3x8-10
Breeding dumbbells to the sides 2x10x10 (drop)

... That's probably all, it will not be possible to mention all the little things at once, there are too many individual things. Do not forget to put weak muscle groups first, and where possible, work each side separately to increase concentration on the working muscle. For example, I do the dumbbell deltas with one dumbbell.

P.s What are your opinions? Your programs? Discussing!

Two Day Weight Split or in other words, a two-day training program is a kind of split training systems, according to which you divide the study of all the main muscle groups of the body into two separate workouts. As a rule, in one workout, they work out the top, and on the second, the bottom of the body. What is the advantage of a two-day split training program, and why is it so popular among straight people?

Two-day training program

The 2 Day Weight Split is great for both beginners and more experienced athletes who don't use anabolic steroids. As you know, the growth of muscle mass without the use of steroids is possible only under the condition of a constant increase in working weights in exercises. However, most of the gym goers are in a state of deep stagnation. Because of the blind copying of champion training programs that flooded the entire Internet, the natural body simply does not have time to recover, which leads to a state of overtraining, in which there can be no question of any progress. A two-day weight split allows you to fully recover between workouts, which will have a positive effect on an increase in the athlete's working weights and muscle mass. With this, you are guaranteed to be able to break through stagnation and reach a new level. Verified by personal experience!

The most common options for building a two-day split are "UP-BOTTOM" and "PUSH-PUSH". According to the first option, in the first training session you work the muscles of the upper body (CHEST, BACK, ARMS), and in the second training, the muscles of the lower body (LEGS, PRESS). According to the second option, in one workout, you work out pulling muscle groups (MUSCLES OF THE BACK AND BACK SURFACE OF THE THIGH, BICEPS OF THE HANDS), and in another workout, pushing muscle groups (MUSCLES OF THE BREAST, TRICEPS, FRONT DELTS, SQUARES). For clarity, I will give examples of both options for a two-day weight split.

UP-BOTTOM Two-Day Weight Split

Workout # 1 (UP)

1. Bench press lying on a horizontal bench 3x8-10

2. Press dumbbells on an incline bench head up 3x8-10

3. Pull-ups on the bar with a wide grip 3x8-10

4. Row of the bar to the belt in the slope 3x8-10

6. Standing barbell curls 3x8-10

7. French press with a barbell 2-3x8-10

Workout # 2 (NIH)

2. Press legs in a lying simulator 3x8-12

3. Deadlift with a barbell 3x8-10

4. Raise on socks standing or sitting 3x12-20

5. Hanging leg raises 3x12-20

Two-day weight split "PUSH-PUSH"

Workout # 1 (Pulling Exercise)

1. Deadlift with a barbell 4x8-10

2. Pull-ups on the bar 3x8-10

3. Row of the bar to the belt in the slope 3x8-10

4. Standing barbell curls 3x8-10

5. Hanging leg raises 3x12-20

Workout # 2 (PUSHING EXERCISES)

1. Squats with a barbell on the shoulders 4x8-10

2. Press legs lying in the simulator 3x8-12

3. Raising on socks standing or sitting 3x12-20

4. Bench press lying on a horizontal bench 3x8-10

5. Press of a barbell or dumbbells upwards while sitting 3x8-10

6. French bench press with a barbell lying or standing 3х8-10

Two-Day Weight Split Program Notes

The number of workouts per week will depend on your body's recovery ability and other factors. The optimal amount of workouts is 2-3 times a week. If you have a busy work schedule and any other problems that prevent you from fully recovering, then you will need more time to recover. In this case, I recommend practicing only 2 times a week, for example on Monday and Friday. If you recover quickly, then you can train 3 times a week every other day (Mon, Wed, Fri or Tue, Thu, Sat), alternating workouts. For example, on Monday the top of the body, on Wednesday the bottom, on Friday again the tops, etc. Thus, in the first week, you will have two workouts for the top and one for the bottom. In the second week there will already be two workouts for the bottom and one for the upper body, etc. There are many options. The choice is yours.

Frankly speaking, I prefer the first option of building a two-day split training program for UP-BOTTOM training, although both options are equivalent. At one time, I did a two-day weight split in order to break through stagnation in working weights and muscle growth. And I did it. I hope you will succeed as well. I wish you good luck friends!