Gym 5 days a week. Five day split

In the article, I will provide you with the most effective (in my opinion) training program for gaining muscle mass, intended for men, which involves visiting the gym 5 times a week.

I must warn you, split 5 times a week. intended only for experienced athletes who have experience, training experience, etc. and so on. for beginners it is strictly prohibited.

I should also warn you that I have done similar issues in the past, for example, here are the main articles:

Today I will demonstrate splits 5 days a week (there hasn’t been a separate episode about this yet), in a practical style, with specific step-by-step actions.

And so, the main advantages of a split 5 times a week is that it becomes possible to work only one muscle group per workout, i.e. back or chest or legs, in general, only 1 (one) muscle group. And not like in other splits of 2 or even 3 groups per workout.

What does this give?!

• Firstly, the intensity of the training increases significantly, because we have more strength, and we can fully (much more thoroughly) work on a specific target muscle group.
• Secondly, due to the same workout of only 1 muscle group, the duration of strength training is much easier to fit into the required time intervals (i.e. those same 40-45 minutes). For those who don’t know, this is exactly how long strength training should last for naturals. More details
• Thirdly, it is psychologically easier to go to training and train there, knowing that you only have 1 muscle group per training, and accordingly, you indirectly connect this with point No. 1.

• Mon. Breast
• Tue Back
• Wed. Legs
• Thurs. Shoulders
• Fri. Hands

or some muscle groups may change places, for example:

• Back
• Breast
• Shoulders

Training program 5 times a week

• The phase of muscle cell destruction occurs during training; this is the shortest phase, lasting 40-45 minutes (because training lasts no more than 40-45 minutes, at least for naturals). P.s. a natural is an athlete who does not use anabolic steroids.
• Recovery phase to baseline. This phase occurs after training, to the initial level. The initial level (this is the state that was before training (before their destruction). The time of this phase is very individual, because it depends on the severity of the destruction of muscle cells, muscle size, fitness, genetics, your regime, etc. But the time when growth begins There is always more muscle than recovery time.The guideline here is one week.
• Growth phase (this is the same supercompensation above the initial level). This period begins after the recovery phase, the guideline here is 1-2 weeks.
• Phase of loss of height (supercompensation). This phase will occur if you have missed training for too long, thereby maintaining the growth phase (supercompensation above the initial level).

Now you understand? Do you see this? Those. I want to say that the growth phase (supercompensation) begins in 1 week (this is an approximate guideline).

This, in turn, means that training constantly hard = this is not right (the only exception is macro-periodization, where you trained easy for months, so that then you can train hard for months).

This is still acceptable, but you cannot train hard all the time, because there will be no super-recovery phase... and if this phase is not there, then there will be no muscle growth either. Do you understand?

In general, all this means is that you need to use periodization (week 1 is hard, week 2 is easy). This is the only way we can reach the growth phase (super-recovery, super-compensation).

Learn more about how to use micro-periodization in the article: “Cycling in Bodybuilding.”

In the above splits, you must keep a training diary, and thanks to it, use two methods of load progression (1st method of repetition, 2nd method of increasing weights).

The essence of the diary: manage muscle growth.

Growing muscle mass is a constantly progressive load!!!

And in order for there to be a progressive load, you need to control your working weights, repetitions, approaches, write everything down in a diary and see what and how!

In other words, if you do not progress the load, you will never be able to build muscle! This is why a diary is so important.

Now, I will explain how you need to use load progression to make your muscles grow.

1st method. Let's say on Monday you work on an incline bench press of 50 kg for 6 reps.

This means that the next workout (next Monday) you must do 50 kg for 7 or 8 or 9 or 10 or 11 or 12 repetitions (depending on your strength).

In any case, if you did one or two or three repetitions more than in the previous workout, then your task is completed.

Conclusion: That week it was 50 kg for 6 times, and this week it’s already 50 kg for 7 times or 8 or 10 or 11 or 12 (depending on how many you got) = load progression = muscle growth.

2nd method. Okay, once you have reached 12 reps on the incline bench press, which in our example is 50 kg for 12 reps, use the 2nd progression method.

It consists of increasing the working weight, not the repetitions.

That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let’s say it turned out to be 52 kg for 8 repetitions, we use the 1st method of progression again - repetitions) we do 52 kg not for 8, and already at 9,10 or 11 or 12.. how will it work out, as soon as you reach 12 repetitions you start using the 2nd method of progression again, i.e. increase weight = 55 kg by 6-12 (etc.).

I think you get the point. We did less than 12 repetitions (let’s say there are 10, we use the 1st method, increase the repetitions), as soon as we reach 12 repetitions, we increase the weight (2nd method).

One more thing: you should use progressive loads (both methods) in all exercises (in your training program). And one moment. Progression does not have to be maximum.

There is no need to add 10-20 kg per workout. The quieter you go, the further you'll get.

Progression should be simple in principle. 1.25 kg is enough and this is progress. 1-2 repetitions are enough compared to the previous workout and this is progress.

Conclusion: In order to manage the progression of the load (muscle growth), you need to have a training diary.

• Read more about the diary here: “Training diary from A to Z.”
• More details about progression in general in the main article: “Load progression from A to Z.”

In the above training program, you use basic exercises (these are exercises that involve several muscles or muscle groups, in short, these are heavy exercises that are performed with free weights).

The rule is simple: the more muscles involved in the work, the better for muscle growth.

Use 4 working approaches in each exercise, excluding. warm-up (they are at your discretion, see for yourself, everyone is different).

Almost every exercise performs 6-12 repetitions.

The only exception is the calf muscles (shin) where we perform 15-20 repetitions.

Why? The fact is that muscle failure should occur within 10-30 seconds.

During this time interval you will have time to perform no more than 6-12 repetitions.

But in the case of the calf muscles (lower leg), because... there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, here we will have time to do 15-20 repetitions during this time.

That's the whole secret of increasing the number of repetitions for the lower leg.

Rest between sets of exercises - 1 minute, in general no more than 2.

In every exercise of every set, you must use muscle failure (that is, the last repetition of each set must be a failure).

Important: failure should occur within 10-30 seconds (these are the same approximate 6-12 repetitions).

Muscle failure is simultaneously intertwined with the working weight in the exercise.

This is one of the most convenient types of separate training systems, according to which you work out all the main muscle groups in five days, allocating a separate day for each muscle group. This allows you to better work out each muscle group separately. The five-day split is used in bodybuilding primarily by experienced athletes and professionals who have extensive experience and training in three and four-day split programs.

FIVE DAY SPLIT: BENEFITS

As mentioned above, a five-day split is one of the varieties of split training systems, which is characterized by a deeper division of muscle groups by day. We have five main muscle groups (legs, back, chest, shoulders, arms) and, accordingly, 5 training days a week. Thus, we can spend more time training each muscle group separately in order to work it out more efficiently and give the muscles a stimulus for subsequent growth.

In addition, a five-day split allows you to pay special attention to lagging muscle groups. As a rule, training the lagging muscle group is done on the first day of the week, when you have fully rested and recovered from the weekend. You can add one exercise or do more sets to target lagging muscles. At the same time, it is advisable to reduce the load on other muscle groups.

The five-day split can be used for different purposes. It is optimal for both gaining mass and increasing strength and strength endurance. Many experienced athletes use a five-day split during the drying period. You can create a five-day split yourself according to your goals.

FIVE-DAY SPLIT: DISADVANTAGES

Despite all the advantages, a five-day split also has its disadvantages. As they say, every coin has two sides. What is an advantage for some may be a disadvantage for others. First, the five-day split is not suitable for beginners. For beginners, it is best to start with a two/three day split training program. Experienced athletes need to spend more time working on each MG, accordingly using deeper options for split training systems.

It is worth considering that when doing a five-day training program, you should be able to fully rest between workouts, get good sleep and eat well. If you have a busy work schedule, don't get enough sleep and don't eat regularly, then a five-day split is definitely not for you. In this case, I recommend it.

HOW TO CREATE A FIVE-DAY TRAINING PROGRAM

You can independently create a five-day training program that will most effectively contribute to achieving your goals. The most important thing when creating a five-day split is to correctly arrange the training of the five main muscle groups within one weekly microcycle. The main rule is not to do back-to-back workouts that load the same muscle groups. For example, training your back after training your biceps, or training your pectoral muscles after training your triceps.

You can use various schemes for constructing a five-day split, alternating days of training and rest. The classic scheme 1+1+1+1+1+2 is most often used, according to which there are 5 days of training and 2 days of complete rest. However, by creating a five-day split, you can alternate training and rest days according to your recovery capabilities and other individual characteristics. For example, you can evenly divide your training days with rest days. The main thing is that the interval between training one MG does not exceed 7-10 days, otherwise you risk missing the supercompensation phase, when your muscles have fully recovered from the previous workout and become a little bigger and stronger.

FIVE-DAY SPLIT OPTIONS

Option 1

• Mon. (leg muscle training)
• Tue (chest muscle training)
• Wed. (back muscle training)
• Thurs. (deltoid muscle training)
• Fri. (arm muscle training)
• Sat., Sun. (rest)

Option 2

• Mon. (back muscle training)
• Tue (chest muscle training)
• Wed. (leg training)
• Thurs. (deltoid muscle training)
• Fri. (arm muscle training)
• Sat., Sun. (rest)

Option 3

• Mon. (arm training)
• Tue (leg training)
• Wed. (delt training)
• Thurs. (back training)
• Fri. (chest workout)
• Sat., Sun. (rest)

The options for constructing a five-day plan do not end there. You can independently create your own version of a five-day split, which will most effectively contribute to achieving your goal, taking into account your individual characteristics. Below is an example of a five-day split weight training program in accordance with option No. 1, which is one of the most effective options for building a training program 5 days a week.

FIVE DAY SPLIT FOR MASS

MONDAY (LEGS TRAINING)

1. Squat 3-4x8-10
2. Leg presses 3-4x8-10
3. Leg extensions 3x10-12
4. Deadlifts 3-4x8-10
5. Leg curls 3x8-10
6. Standing/sitting calf raise 3x12-15

TUESDAY (CHEST TRAINING)

1. Bench presses 3-4x8-10
2. Dumbbell bench presses at an upward angle 3-4x8-10
3. Push-ups on wide bars 3-4x8-10
4. Lying dumbbell flyes 3x10-12

WEDNESDAY (BACK MUSCLE TRAINING)

1. Bent-over barbell rows 3-4x8-10
2. Wide grip chest pull-ups 3-4x8-10
3. Bent-over dumbbell rows 3x8-10
4. Shrugs with a barbell or dumbbells 3x8-10
5. Hyperextensions for the back 3x8-10

FOUR (DELTOID MUSCLE TRAINING)

1. Army press standing 3-4x8-10
2. Seated dumbbell presses 3-4x8-10
3. Dumbbell swings through the sides 3x10-12
4. Swing dumbbells through the sides in an incline 3x10-12

FRIDAY (ARM MUSCLE TRAINING)

1. Close grip bench presses 3-4x8-10
2. French presses standing 3x8-10
3. Arm extensions on the block down 3x8-10
4. Barbell curls for biceps 3-4x8-10
5. Hammers with dumbbells 3x8-10

NOTES FOR THE PROGRAM

The 5-day mass split is intended for experienced athletes who have at least 2 years of regular training experience and have peaked in 3- and 4-day split training programs. The duration of the five-day training program is 8-12 weeks, after which it is necessary to change the focus and training program. Rest between sets is at least 2 minutes, between exercises 5 minutes. When training for endurance, the rest time should be reduced to 30-60 seconds, increasing the number of repetitions in the approach to 15-20. When training for strength, increase the rest to 5 or more minutes, and reduce the number of repetitions to 3-5.

This version of a five-day weight split is only a base that you can adapt to yourself, taking into account your goals and characteristics. You can replace exercises with similar ones, change the number of approaches and repetitions, increase the volume of load on a specific MG and reduce it on others. Good luck and hope you achieve your goal as soon as possible!

The presented five-day training program for gaining muscle mass includes basic exercises performed according to the “5x5” scheme for 5 days a week, and isolated ones, with a maximum number of repetitions from 8 to 12. Do this complex until you stop actively progressing. To build maximum muscle volume, train systematically and strive to regularly increase working weights.

The most effective way to combine this training regimen is with nutrition to gain pure muscle mass. It will be easier to burn some fat afterward than to try to build muscle while lacking calories or, on the contrary, to gain on junk food such as sweets and fast food.

If you want to consistently gain weight and don't know how to increase your caloric intake, here is a list of foods that will allow you to do this without compromising your health:

• buckwheat
• durum pasta
• oatmeal
• any chicken meat
• veal
• pork is not fatty
• any fish
• vegetables, the more the better
• oil (natural 82%)
• cream cheese
• sour cream
• whole milk
• heavy cream
• any cheese
• protein shakes
• peanut butter
• olive oil
• additional sauces and dressings

This will make your food tastier and enrich it with healthy fats. I prefer to fill the calorie deficit this way, instead of going to McDonalds and stocking up on several burgers at a time.

Your health will improve, you will become more alert and energetic, and your stomach will thank you.

Note: These products have significant energy value. Therefore, try not to overdo it, and clearly calculate the required number of calories.

Without proper nutrition, any supplements and sports nutrition turn into a waste of money.. I'll probably be the first to advise choosing a can of protein over a couple of kilos of good meat. But I hope that you already know this without me.

For those who do not have problems with the diet, below I provide a list of supplements that enhance the effects of this training method.

Pre-workout supplements

I prefer to train with pretrains while cutting, because with a low calorie diet, I no longer have the strength to maintain the normal intensity of the workout. But when gaining mass, you also need to give it your all, and if you are natural, then you also invest in 1 hour, the maximum is to finish the workout in 1 hour and 20 minutes.

Choose a blend that is moderate in stimulants.

Protein

In my opinion, the most pleasant-tasting protein is strawberry or babana. And there you can safely take it without additives. Oh yes, by company, take any from a store you trust. I personally prefer Optimum Nutrition. But you can take another brand of whey concentrate; this is the best option in terms of price-quality ratio.

The most optimal composition without any “surprises” in the form of an imaginary increased content of amino acids, which are easily digestible, or a large amount of fat with carbohydrates, which are already sufficient in the diet.

Calculation of the daily requirement should be done based on your protein requirement for the day and the amount you get from food. Personally, I drink one or two scoops in the morning and the same amount after training.

BCAAs

I use this supplement in the morning and after training, and can also take it on time if I haven't eaten well that day. It helps keep muscles from breaking down, especially in the morning and after exercise when cortisol levels rise. You can take from 5 to 30 grams. In essence, this is the same protein, but very quickly digested, which will enter the bloodstream faster than protein from chicken breast or even eggs. If money is tight, you can do without it.

Creatine

I have already written about him. This proven and effective sports nutrition will help you train harder and recover more effectively. Highly recommend. Beginners can start using it no earlier than after half a year of training, or better yet, after a year. This way you will accelerate your body’s own potential and then strengthen your capabilities. It can be taken 5 grams on an empty stomach with grape juice or honey. I personally take it in cycles, as it seems to me that it works better this way.

Endurance is one of the most important goals, trying to achieve which you will increase the strength and duration of muscle work, which will improve the quality of life outside the gym.

This 5-day mass training program is an effective split that simultaneously increases endurance, mobility and core strength because it uses a large number of muscle groups and gives them time to rest and recover.

When you start lifting comparatively heavier weights, the proportions of your form will be disrupted due to weakness of individual muscles, lack of endurance and mobility. Let's try to prevent these problems.

Warm-up

To pre-warm up, start with 3 minutes of walking alternating with 30 seconds of high-intensity sprinting. Finish with 90 seconds of walking.

This stress will prepare the body for a large anaerobic load and raise the overall temperature.

Hitch

I don't like to quote research, and I certainly won't go too deep into the science, but high-intensity interval training is guaranteed to increase muscle strength and quality.

Plan:

• 5 minutes. walking at a fast pace
• 30 sec. running
• 30 sec. walking
• 30 sec. sprint
• 30 sec. walking
• 45 sec. sprint
• 1 min. walking
• 1 min. running
• 1 min. walking
• 30 sec. sprint at maximum speed
• 1.5 min. slow walking with a gradual stop

This may sound like a special formula, but in reality it is not. The above plan is only a rough template and does not need to be followed exactly.

I just want you to understand the importance of pre-warming your body to prepare for the rigors of strength training.

Don't focus on fractions of seconds if you have low endurance and increase your walking (rest) periods and try to rest less.

5x5 training program for mass

An approximate class schedule for 5 days a week is as follows:

• Day 1 – Complex A
• Day 2 – Complex B
• Day 3 – Complex C
• Day 4 – Complex D
• Day 5 – Complex E
• Day 6 – Rest
• Day 7 – Rest

The advantage of starting classes on Monday is that while everyone else is doing chest presses and fiddling with dumbbells, you can calmly do deadlifts at the other end of the gym.

I would also recommend adding 20-30 minute cardio sessions after workouts at least twice a week to stimulate muscle growth and recovery.

When working out in the gym five times a week to build muscle mass, you should eat a lot of healthy and balanced foods. Chicken, broccoli, sweet potatoes, potatoes, bacon, ground beef, plenty of vegetables and whey protein will give your body everything it needs to grow, be strong and agility. The restoration of muscle fibers depends on an optimal diet and proper sleep patterns. Believe me, going to the gym and carrying heavy iron is not the most difficult task.

Complex A

Complex B

Complex C

Complex D

Complex E

* - For planks, the number of repetitions is calculated differently. Perform the plank in three sets of one repetition, recording the result of each of them. Next time, try standing in one approach longer than the total time of the previous three. Reduce your rest time to 60 seconds, and try to tighten your abs and core muscles as much as possible and avoid arching your back.

*** - There are many variations of calf raises: sitting, standing, standing on a calf machine, standing in a Smith machine. Choose the one that suits you best.

If you have the courage to decide on such a tough training, leave a comment below. And after 8 weeks, come back and share your successes.

There comes a time for everyone when they want to try a new workout regimen. We are talking about training days. Most often you can find athletes training 3 times a week; these are mostly beginners. More experienced ones switch to, increasing training days is an opportunity to more thoroughly work out certain muscle groups. A five-day split provides even more opportunities, which we will now thoroughly analyze.

A five-day training program is a way of organizing the entire workout, making it possible to qualitatively load individual muscle groups, mainly used to divide the training of large masses, such as the back and legs. Of course, a 5-day split can be used for various purposes: to gain muscle mass, increase strength, or for relief, i.e. drying muscles. Let's consider all these programs separately, taking into account the 5-day training plan.

Five-day training program: who and what is it for?

Since such a plan is considered non-standard and more labor-intensive, it is intended for experienced athletes who know what and how they need. It is logical to assume that they would have created the training complex themselves without any problems, but they did not have this experience initially. Therefore, this information will enlighten the future of novice athletes.

The effectiveness is that each muscle group has a separate day, so the muscles do not get tired when doing exercises for another group. This scheme allows you to load a specific muscle with maximum efficiency and provides sufficient time for complete recovery. A five-day split is suitable for straight people and athletes using steroids.

By training to gain muscle mass, you get the opportunity to intensively pump large muscle groups and work separately on small ones. If you want to increase your strength, you can separate basic and auxiliary exercises. And while working on relief, you can divide aerobic and anaerobic loads, but you can use this split for relief only with the use of sports nutrition, because maintaining muscle mass in such training is quite difficult.

Distribution of trainings for 5 days

Everything is quite simple here, first we select the main muscle groups and distribute them over training days, so that the working muscles of the next day do not depend on the previous one. Look at the example:

1. Breast;
2. Back;
3. Shoulders;
4. Legs;
5. Hands;
6. Rest;
7. Rest.

So it turns out that during training on one day, the muscles of another are not used, this is the basic scheme that can be combined in every possible way: combine some groups, divide them into several days, change the day of rest. Let's look at examples:

Here are several options for muscle grouping in a five-day training program. The first is an example of how you can allocate a separate day to a lagging muscle; only you know which one to allocate to you. The second example of the distribution of rest days, the main principle is to recover after training a large muscle group. The third example shows the possibility of combining different groups. The fourth also demonstrates combining and dedicating a day to one small group. You can train your abs 2 times a week on any days convenient for you.

Start training with any muscle that is convenient for you, the main thing is to follow the basic principles. Now let's move on directly to the training programs themselves.

A five-day training program for gaining muscle mass involves performing an average number of repetitions of each exercise. The training must be followed in the sequence indicated in the table, first you pump a certain muscle with basic movements, then with isolated movements - this is the basic principle. We looked at several options for splits and to create a 5-day split for mass with a detailed exercise plan, we will choose No. 4:

It is not necessary to comply with all the strictness of this list, because you may not be able to perform some exercises and the reasons may be different. Therefore, we list possible deviations:

• Split options. You can adjust the five-day weight split to suit your personal schedule, because only you know in what sequence and on what days to train certain muscle groups. Training should not be a burden, work on your split version;
• Changes in reps and rest. Everyone has a different ability to recover, so rest time can be reduced or increased by 15-20%. The number of repetitions is indicated optimally, but if necessary, remember - basic movements should be performed 8-12 times, and isolating and formative movements 12-15;
• Alternating and changing exercises. This five-day training program for gaining muscle mass conveys the principle of building a split; the exercises can be adjusted to suit you, as well as the type of equipment. It would be ideal to replace and alternate the main exercises; you can change the barbell to dumbbells and get a different load; this technique will have a positive effect on the development of your muscles. If you don’t know how and what to replace a certain movement with, ask in the comments;
• Periodization. A five-day mass workout can be done using heavy days and light days. The first training of a specific muscle group is carried out using the maximum working weight, and the second time this weight must be reduced by 30%.

Try to perform each set of the exercise almost to failure, i.e. you could do it 1-2 more times, but you shouldn’t do it. Work to failure only on the last approach. Use a 5-day mass split for no more than six months, after which it is recommended to switch to relief work. You can use sports nutrition: protein, creatine and complex amino acids.

To give definition to your muscles, you need to change your training regimen to a more intense one. In addition, you need to include cardio training in your program; they should be performed after strength training. In order not to describe the same exercises, take the complex of a five-day weight split as a basis. Increase the number of repetitions in each exercise by 5 times, you should get between 15-20 repetitions depending on the basic or forming movements. This makes for a good five-day drying split.

After strength training (preferably every second workout), you need to do twenty minutes of interval cardio. You can do this by jogging home from the gym, on a treadmill or on an elliptical rowing machine. It is not recommended to use an exercise bike - it is the least effective of all cardio.

As in the mass program, you can also use periodization here, lift the first week with maximum working weight, and reduce the second by 25%. The break between approaches should be reduced to 45-60 seconds. The duration of the five-day relief split should be 6-8 weeks, during which you should be on a protein diet. Take BCAA amino acids and proteins.

Five-day strength split

This five-day strength split is implemented using periodization, but with slight modifications. The load does not change in every exercise, but only where there are percentages. Monday, Thursday, Friday are hard days, Tuesday is easy, next week it’s the other way around. Follow the program for 4 months. Recommended sports nutrition is complex amino acids and creatine. As you noticed, not all muscle groups are involved in a five-day strength split, the fact is that not all muscles respond well to strength training.

Sports mode

To achieve maximum results, you need to follow a sports regime consisting of: a well-planned five-day split, proper nutrition and necessary rest. Only in the complex will there be a result; focusing on one thing alone will not produce an excellent result. The training should be productive, give it your all and push your muscles to failure in the last reps. Supply your body with the necessary building materials that you get from food.

To grow muscle mass, it is necessary that the number of calories expended during training be less than those obtained from food. The main products should be cereals, dairy products and meat. Muscle growth occurs during rest, so go to bed at 10-11 pm. That's all.

Masses and relief to you!

is a training split that allows you to train certain muscular and non-muscular qualities every day, and since you always need to train at the moment super compensation , then, of course, the specific split depends on the recovery capabilities of the athlete. The training program for every day for a beginner will look one way, for an advanced person – a second way, for an athlete using anabolic steroids – a third way. Naturally, the question arises as to how effective it is to train every day in the gym. If we are talking about gaining muscle mass, then such a program will be effective for beginners and “steroid users”, since the former simply will not be able to load the muscles sufficiently so that they do not have time to recover, and the latter take stimulants for recovery.

Does this mean that a daily training program does not make sense for most gym goers? No, that doesn't mean it! Yes, most will not be able to train daily to hypertrophy muscle fibers, but in our body there are also such “insignificant” systems as the cardiovascular, joint-ligamentous and energy systems. Heart training , of course, it will not directly increase muscle mass, but it will allow you to maintain health and push back the genetic ceiling for muscle volume. The bottom line is that the body always strives for homeostasis, so it is impossible to overly hypertrophy one body function and not affect another at all. This is why when you train your legs, the rest of your muscles also grow, and this happens not only with muscles!

You've probably noticed that even though you don't train your ligaments and joints separately, they still get stronger; by the way, the same thing happens with the heart, only it adapts in its own way. There is such a term as a “sports heart” when it becomes large, but most of it is dead, and this is what happens when the heart is not trained separately. At the same time, if you train each body system separately, this will not only help you maintain health, but will also speed up the process of muscle fiber hypertrophy. For example, training ligaments and joints will allow you to progress faster in working weights, because when the ligaments are strong, the nervous system can afford to issue a stronger nerve impulse without fear of injury, thanks to which you will achieve stronger innervation of muscle fibers.

Everyday training programfor newbies

It is important for novice athletes to learn the technique of performing exercises and develop neuromuscular communication, so you should train with “light” weights, that is, the athlete should always have 5-7 repetitions left when he completes a set. Let's say you can do 20 repetitions with 50kg, and 10 with 60kg, so you take 50kg and do 12-15 repetitions so that you can concentrate on technique, and not on lifting the weight at any cost. Since the athlete does not reach muscle “failure”, he can afford to train every day, due to which the nervous connection between the brain and muscles is significantly improved, so such an athlete after 2-3 months can afford such complex training schemes as « Ukrainian school » . By the way, the modernized first phase of this program can be an excellent scheme for beginners:

Army press
Bench press – 5 sets of 12-15 reps
Deadlift – 5 sets of 20 reps
Barbell row to the waist
Barbell Squats – 5 sets of 15 reps
Reverse hyperextension – 5 sets of 15 reps

Daily training program for the advanced

Advanced athletes will not be able to train every day until they reach failure, since this requires taking doping to speed up recovery. Moreover, you will most likely complete heavy training for hypertrophy of muscle fibers once every 2 weeks, that is, one week you train with 50-75% of your working weight, and in the second week with 100%, reaching failure. It is possible that small muscle groups can be trained once a week, but large muscle groups reach the supercompensation phase on days 10-14. You can, of course, allocate a separate training day for each muscle group, but this does not mean that you should perform 100,500 exercises per workout; the training volume should still be moderate. But at the end of the workout you can take time stretching and development of other functional qualities.

Monday – legs
Squats
Leg press – 4 sets of 8 reps
Romanian Deadlift – 4 sets of 10-6 reps
Reverse hyperextension
Stretching with emphasis on the legs

Tuesday – shoulders
Barbell rows to the chin – 5 sets of 10 reps
Lee Haney Row – 5 sets of 10 reps
Bench barbell row – 5 sets of 10 reps
Stretching with emphasis on the shoulders

Wednesday – chest
Angle press
Dips – 4 sets of 8 reps
Dumbbell flyes – 3 sets of 12 reps
Stretching
Exercise bike 60 minutes for heart training

Thursday - latissimus dorsi
Bent-over barbell row – 4 sets of 10-6 reps
T bar row – 4 sets of 10-6 reps
Lat Pulldowns – 5 sets of 10-6 reps
Hyperextension – 4 sets of 10 reps

Friday - long back muscles and lower leg
Deadlift – 5 sets of 8-5 reps
Bent-overs with a barbell – 3 sets of 8 reps
Donkey exercise – 5 sets of 10-6 reps
Seated calf raises – 4 sets of 10 reps
Stretching

Saturday - hands
California Press – 4 sets of 10-6 reps
Biceps Curls – 3 sets of 10 reps
Reverse Grip Press – 4 sets of 8 reps
Hammer Curls – 3 sets of 10 reps
Zass exercises
Exercise bike 60 minutes for heart training

Sunday - 2 hours race walking

Notes* The rep range means that the first set requires the highest number of repetitions, and the last set the least; in intermediate sets, the athlete can perform any number of repetitions from the given range. Leg training should be done in the evening, and race walking on Sunday should be done in the morning. Large muscle groups are trained one week with 100% working weights, and the second with 75%. If you want to place more emphasis on training functional qualities, then you can use a three-day split scheme, and on non-training days you can do heart, ligament and stretching.

Everyday training program for "chemists"

The training split for each day for athletes who use doping looks about the same as for advanced athletes, just the volume of training is much higher. For example, if you previously could perform 1-2 exercises to train small muscle groups, now there can be 3, 4 or even 5, you can add isolation exercises to the training, and instead of stretching, engage in more progressive methods of stretching the muscle fascia. Generally speaking, the use sports pharmacology , as well as training methods on the “farm” are a topic for a separate detailed analysis, since it is worth taking into account the level of training of the athlete, his genetics, the balance between the development of muscular and non-muscular systems, in general, if you have already decided to take steroids, then, first of all, You must understand why and how to do it with the least harm and with the greatest efficiency. Here we will look at the classic split for hypertrophy with a linear progression of loads!

Monday – legs
Barbell squats – 6 sets of 10-6 reps
Leg press – 5 sets of 8 reps
Romanian Deadlift – 5 sets of 10-6 reps
Reverse hyperextension – 5 sets of 10 reps
Lunges with dumbbells – 4 sets of 12 reps
Superset:
Leg curls – 5 sets of 15 reps
Leg extensions – 5 sets of 15 reps
Stretching