A three-day split

For people leading an active lifestyle and looking for a was developed the newest training system, thanks to which, it turns out, to pay attention to each muscle group and for a short time to achieve the desired results.

A three-day split is the newest development technology training, thanks to her, turns, build all groups of muscles so that an athlete in one of the exercises was able to move every muscle in your body. Because of this, they are grouped together in time and begin to work. Most importantly, the correct approach in such a case, and then work each muscle group to be built correctly. To achieve this kind of results needs a lot of work and to fulfill two simple conditions: to pay attention to during exercise small and large muscle group, and learn how to combine these muscle groups so that these muscles become antagonists. The most correct ways of training will be a combination of these muscle groups: chest and biceps, back and triceps and legs with shoulders.

The result of such proper organized training day is not long to wait! After all, first and foremost, will run the main terms of such training (as described above). In the process of the first training day, the athlete pays attention to chest and biceps, in this case, the chest acts as a large muscle group that makes to follow her, and biceps – a small group that follows the parent. The largest muscle group of the muscles went to the man's legs, and shoulders remains to perform its essential function only when walking or when the athlete pushes off the floor on his hands or standing on the bar. And no matter how strange it sounded, in this case, the big shoulders are a small muscle group, and thanks to the training of the legs in the human body released special hormones, so many people recommend to train shoulders and legs together. You need to pay attention to the fact that a large group of muscles always need to start exercising in the beginning of your workout, and a little at the end.

Why a three-day split is most effective and useful?

A large amount of time for rest and recovery – a significant plus is that the gap between training large muscle groups is large enough. Approximately, it lasts about a week, it helps to gain strength and get in shape not only for athletes, but also to professionals. More experienced athletes can self-dispatch level load and divide the workout into several levels: easy, medium and hard. This helps the athlete to absolutely strengthen all large muscle groups and to hasten the moment of their super compensation before eachthe beginning of a new training day. Then should not think that the chest can be trained by the same principle as the legs. You will need to divide the classes with her legs on light medium and heavy, and for the chest to choose only the light and heavy levels of exertion. To achieve the supercompensation of all muscle groups, you need to be very attentive during class, and the athlete will need to start your own training log where you can note all the techniques that are used during classes and which muscle groups are trained in one or the other day. Keeping a journal will help to monitor the gradual achievements of the results, and if necessary to make a correction of the training process.

The timetable for the development of the training days are suitable for any athlete about the advantage stated above. Now the emphasis is on what is still associated with this kind of distinction. All consist in the fact that during exercise muscle mass increases, and of course, she has to take much long time to recover. Principle – if a muscle becomes large, and the time to restore it need more! The recovery process for muscle is necessary because with each workout the athlete to increase loads on your muscles, this is the only true solution is to force the human body to hypertrophy muscle mass. If there will be no permanent increase in load, the body sees fit not to increase the volume of muscle tissue, and the process will be in place. To be able to increase each time the weight on the barbell, the athlete needs to produce training at the moment of supercompensation. Please note, if trying to increase the burden on the athlete to succeed, this scheme works fine. There are no specific schemes that wouldn't work, you just need clever of them to use at a certain time, and to think about changing the training process is only in the case that the previous version of the workout allows the athlete to grow.

Training small muscle groups should occur twice – this distribution is obtained by a special group of muscle tissue during a split (it was written above). There is no doubt that when an athlete would train the chest muscles, and all the load will be distributed to the triceps, and if the load is to the back, then train will be the biceps. It is in the workout of large muscle groups triceps and biceps rewarded by a surface load, it helps to create the conditions for micro-periodization. All large muscle groups is bestto train only once a week, it is very suitable for those athletes who are just starting exercise, as they do not know how to properly distribute the load on all muscle groups, but only change the degree of load. The result of straying the scheme of the classes, the results were slow and the athlete remains dissatisfied and puzzled.

Significant disadvantages of this type of training.

Does not provide the necessary specialization such disadvantage is associated with the reduced number of classes, bringing the sportsman hard to find time to workout a certain muscle group. There is no doubt that muscles will better respond and work in case the athlete throughout the lesson will focus only on certain muscle groups. It is closely connected with the limited possibilities of the human body that apply to direct receipt of all the necessary elements and the endocrine system. It is likely that in the first place the human body will recover the large muscle groups, which is why the shoulders are best trained together with feet as they are very large and a small muscle group at a time. Well, if you decide to train legs along with the biceps, it may be that the power simply runs out. When the athlete has a lot of experience, it can also happen that resources for training small muscle groups may not be enough, it is best that this activity be postponed until the following day or week.

Not enough space for the deadlift – this awkwardness is that training the muscles of the back divided into two main parts – the training of long muscles, and workout wide back muscles. If taken to do both the muscles of the back immediately, you will not see any result. The correct solution in such situation is to organize a joint exercise, at the end of which it will be desirable to make the main thrust. Deadlift is the most difficult and effective exercise for the joints, but often it is not enough any power. If you start to develop in the beginning of your workout long muscles, during the occupation of the broad muscles of the spine, they will get very large load, so long as tired muscles will not be able to withstand all the load on yourself. Therefore, for such an intense and heavy training needed to carve out a separate day.

How can I replace this kind of load?

The first method – in the process of this type of workout the athlete needs to do a joint training session of chest and triceps, back muscles and biceps, leaving from the previous proposed method onlythe load on the legs and shoulders. The basis for this training is targeted to work only with large muscle groups and small muscle groups are only accepted at the end of the lesson the special isolation exercises. The benefit is that the bulk of their forces only pays for the development and training of large muscle groups that will give the opportunity to develop and grow total muscle mass. One downside is that in this exercise the hands are given little attention.

The second method – we offer the kind of training that makes the main emphasis on training the hands. During these sessions the athlete is doing a joint exercise of legs and chest, back and shoulders, and left one free day of training, which fully engages classes for the hands. The advantage of such training is that all the exercises are aimed at strengthening the upper body of the athlete as during training for legs and chest, all running loads are only made in order to improve the functioning of the endocrine system. In the end, this occupation will easily help you to develop and progress only for the better. This is because the athlete is a very large amount of time on exercises for the hands. As a result, after some hands-on time gaining good muscle mass. This training is suitable for those who already had gained a lot of muscle and is poised for further development. The only drawback is that now the feet will be virtually no attention paid.

The third way is a joint activity of the following muscles groups: chest and shoulders, legs and biceps, back and triceps. The best results from these workouts can be achieved in the lying mode. In this case, sacrifice the shoulders, as if to emphasize her legs immobilized bicep. But despite this, such exercises provide an opportunity to spend much time on feet while maintaining the tone of the bicep. So it helps to restore the Delta to each of the following exercise, which will focus on the chest. But when the lesson comes to toe and shoulder, the front of the Delta may slightly prevent to develop the athlete in the bench. The most striking advantages of image to be detected in such exercises did not work. But, despite this, this scheme can take advantage of those who want to pump up the legs and strengthen the muscles of the chest.

Recommendations

Three day split aimed at increasing muscle mass during intense physical exertion. The greatest results can be achieved if we use this scheme to systematically, and to perform all the necessary rules. Such training will help the athlete to recruit a large enoughmuscle mass, but to avoid losing it, you need to train hard, otherwise the body can decide to burn much needed for him him muscle fibers. For better and quick set of muscle mass it would be better to stick to a special diet – bodybuilding diet. It contributes to the creation of an excess number of calories that is the main source of the process of anabolism. The main thing to understand is the fact that the intake of proteins, vitamin and regular meals will help to come to the desired result. For a set of muscle mass required excess nutrients that take an active part in the formation of new muscle tissues, as well as regular exercise and physical activity.

The main to successful training is surely an organized system of lessons, proper load conditions and a long rest for recuperation. Therefore, it is often recommended to use in the process of training the basic split is the most fundamental and basic exercises, and only later begin to include in the training process isolation exercises. This happens when base is not enough for a set of muscle mass. Minimal rest between sets is about a minute. This rate of employment will allow you to better stimulate hypertrophy of muscle tissue. You also need to know that all the exercises bodybuilders is very long and voluminous. On average, the occupation may last from forty to fifty minutes. Therefore, it appears that the athlete remains not so much time.

Circuit training three-day split

The standard approach – chest and biceps, back and triceps, legs and shoulders.
Chest and biceps
Bench press – the exercise is performed four times for ten repetitions
Bench at an angle four times twelve repetitions
Wiring dumbbells three times for fifteen repetitions
Lifting on a biceps four times twelve repetitions
The hammers four times and twelve repetitions of the exercise.

Back and triceps
Thrust rod to the belt to perform the exercise four times twelve repetitions
The wide grip pullups three times as possible
Sragi three times for twenty reps
Bench press narrow grip – four times twelve repetitions
Standing French press three times for fifteen repetitions.

Legs and shoulders
Squats – the exercise is performed four times twelve repetitions
The leg press three times for fifteen repetitions
Lifting on socks – three times at twenty reps
Bench sitting three timestwelve repetitions
Thrust rod to the chin three times fifteen reps.

Alternative to the first method, the replacement workout: chest and triceps, back and biceps, legs and shoulders
Chest and triceps
The bench press is an exercise performed four times for ten repetitions
Bench at an angle four times twelve repetitions
Reverse push-UPS – three times at twenty reps
French bench press – four times twelve repetitions.

Back and biceps
Thrust rod to the belt to perform the exercise four times twelve repetitions
Pullups wide grip – three times the maximum
Sragi three times for twenty reps
Hammers five times twelve repetitions.

Workout legs and shoulders remains the same.

The second alternative way of performing the exercises – legs and chest, back and shoulders and arms.

Legs and chest
Squats – the exercise is performed four times for fifteen repetitions
Bench press four times for eight reps
Bench at an angle four times twelve repetitions
Pullover – four times fifteen reps.

Back and shoulders
Thrust rod to the belt – exercise performed four times twelve repetitions
Pullups wide grip – three times
Thrust rod to the chin four times fifteen reps
Sragi three times for twenty reps.

Hands
Lifting on a biceps and bench press narrow grip – super performed four sets of 12 repetitions per exercise
Dips and bending hands with a barbell – three sets for 12 reps
French press standing and hammers – three sets of 15 repetitions per exercise.

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