In this article, learn how to make their own training program, which would be ideal for you, in detail describes the major principles, depending on your goals (set of lean body mass[1], development of strength or relief) lists the rules that must be used when selecting exercises, and you need to consider the fundamentals of building a split-training and discusses the common pitfalls.
However, it should be understood that training aimed at hypertrophy of the muscles of a natural athlete who does not use steroids is very different from training a bodybuilder who uses pharmacological support. Therefore, this information should be adapted to your age, training experience, health status, and goals. One of the mistakes of a beginner in natural bodybuilding is copying the training programs of professional athletes at a competitive level.
This manual is based on the work of Christian Thibadeau, a long-time weightlifter and specialist in the development of training programs. To achieve a good result, you should carefully study all the steps without exception, which are listed in sequential order:
- Choosing a training goal — a training program should not have multiple goals at once. The same applies to diet and sports nutrition choices.
- Drawing up a split program-the modern principle of training involves training different muscle groups on different days. You need to pay special attention to this step.
- Number of repetitions per mass and strength in an exercise
- Number of sets per muscle group
- Number of exercises per muscle group
- Choosing exercises in bodybuilding
- The best exercises for gaining muscle mass
- Speed of performing exercises
- The procedure for performing exercises in the gym
- Rest between exercises and sets
- Rest between workouts
- Optimal training duration
- Best time to train
- Advanced bodybuilding techniques
- Electronic training diary
Creating a split program
The frequency of training in general and the frequency of working out individual muscle groups is determined by your Goal, recovery abilities and, of course, your life circumstances. Please note that depending on the chosen goal, you are working on a specific structure that plays a major role.
| Goal | Target structure | Frequency of working out a muscle group or movement | Recovery requirements |
|---|---|---|---|
| Power | Nervous system (CNS) | High (2-3 times a week) | High (3-4 low-intensity days per week) |
| Weight | Muscular | Average (1-2 times a week) | Medium (2-3 low-intensity days per week) |
| Topography | Metabolism | Low (1 time per week) | High (3-4 low-intensity days per week) |
When working on terrain, strength training is rarely performed, but on other days you need to include aerobic training.
Split program for mass
Read also:
- Muscles-anatomy and function
When you train for mass, there is no need for a high frequency, it is enough to work out each muscle group twice a week. And, since the muscles recover faster than the central nervous system, 2-3 days of rest will be enough for you, if, of course,you give the right load. Unused muscle groups (abs, lower leg, lower back, etc.) can be included on one of the days.
Below are only the principles of creating split schemes. For more information, read: Split training
D: Antagonist training
- Day 1: Breast/Upper back (+ shoulders)
- Day 2: Rest
- Day 3: Quadriceps / Hamstrings Biceps (+ Shin and Glutes)
- Day 4: Rest
- Day 5: Biceps Training/Triceps (+ lower back/abs)
- Day 6: Rest
- Day 7: Rest
E: Training by exercise type
- Day 1: Horizontal presses and deadlifts
- Day 2: Exercises that work your quads more [such as squats]
- Day 3: Rest
- Day 4: Exercises that work the pelvic girdle muscles more [for example, deadlifts]
- Day 5: Rest
- Day 6: Vertical presses and deadlifts
- Day 7: Rest
F: Synergist training
- Day 1: Exercises that work your Quads more
- Day 2: Deadlifts (Back, Biceps, Back Delts))
- Day 3: Rest
- Day 4: Exercises that work your pelvic girdle muscles more
- Day 5: Rest
- Day 6: Bench Press (Chest, Triceps, Shoulders)
- Day 7: Rest
З: Верх/низ
- Day 1: Bottom
- Day 2: Top
- Day 3: Rest
- Day 4: Bottom
- Day 5: Rest
- Day 6: Top
- Day 7: Rest
Read also:
- Diet for gaining muscle mass
- Sports nutrition complex for gaining muscle mass
Split program for strength
When working on strength, you train the central nervous system more. The central nervous system recovers longer than other systems after intense exercise, so this program requires more rest time to make good progress.
But that’s not all. Strength is a skill that is being developed. You learn to use the muscles you already have more effectively. The more often you practice the movement, the more muscle fibers you engage and the stronger you become.
So in strength training, you need to train often and recover well. The best effect you will get from the following training schemes::
A: Full-body workouts
- Day 1: Whole Body
- Day 2: Rest
- Day 3: Whole Body
- Day 4: Rest
- Day 5: Whole Body
- Day 6: Rest
- Day 7: Rest
B: Top/Bottom
- Day 1: Bottom
- Day 2: Top
- Day 3: Rest
- Day 4: Bottom
- Day 5: Rest
- Day 6: Top
- Day 7: Rest
Q: Top/Bottom/Whole Body
- Day 1: Bottom
- Day 2: Rest
- Day 3: Top
- Day 4: Rest
- Day 5: Whole Body
- Day 6: Rest
- Day 7: Rest
D: Bench Presses/Deadlifts
- Day 1: Hip Biceps + Deadlifts
- Day 2: Quadriceps + Bench Press
- Day 3: Rest
- Day 4: Hip Biceps + Deadlifts
- Day 5: Rest
- Day 6: Quadriceps + Bench Press
- Day 7: Rest
Terrain Splits
When drawing up a training scheme for fat burning, you have more freedom, since after training to accelerate the metabolism (circular, complex, OPP and others from which lactic acid is produced), you do not need so much time to recover. However, a caloric deficit will still affect your energy levels and recovery abilities.
So you will still need more days of rest (3-4 per week), but in this case, recovery depends on the intensity, do not train “too hard”. On rest days, you can do something low-intensity, such as walking, to make the result better.
As I said before, you shouldn’t expect to break records when working on the terrain, but it’s still better to include 1-2 strength training sessions per week to maintain as much muscle and strength as possible.