Is there a ready-made weight training program 4 times a week? Yes, there is such a program. It is designed for 10 weeks, after which the program should be changed and switched to regular training, and after 6-12 weeks of regular training, you can apply this system again.

Method Essence

The proposed program is complex and effective, designed for well-trained athletes. For beginners, it may seem complicated, but you can try, and then navigate according to your condition. If after 2-3 workouts you feel very tired and you have to do a couple of light sessions, don't be discouraged. This is quite normal, because after intensive training, muscle recovery does not occur immediately. Work in harmony with your body, because without recovery it is impossible to gain mass. If you need a couple of lightweight exercises, then do them, you should not overstrain. Those who start from scratch should not be engaged in the proposed program, it will not bring such people great achievements. In the first 3 weeks of training, beginners should only strive to get in shape. None specialized training before your body tunes in to sports, you should not carry out. The correctness of this recommendation is confirmed by research in this area.

Special exercises

Set exercises muscle mass This complex is interesting in that it contains the principle of "pyramid": 12-10-8 repetitions. The fewer repetitions, the more weight is taken. At the beginning of the "pyramid" execution, you should execute 2 warm-up exercises 15-20 times with light weight.

Training is based on basic exercises. Rest days are Wednesday, Saturday, Sunday. You can create your own schedule by defining the four days that work for you. Nutrition during this workout should be enhanced, and meals should be at least 5 per day. You should really eat a lot.

Training schedule:

1. 1. Monday - chest and triceps.
2. 2. Tuesday - back and biceps.
3. 3. Wednesday is a day off.
4. 4. Thursday - shoulders and forearms.
5. 5. Friday - legs.
6. 6. Saturday is a day off.
7. 7. Sunday is a day off.

Monday (chest and triceps)
Exercises	Approaches	Number of exercises
Breast
Bench press in a horizontal position	4	10, 8, 8, 6
Bench press on an incline bench at an angle of 30-45 degrees	3	8, 8, 6
Bench press on an incline bench head down, an angle of 30-45 degrees	3	8, 8, 6
Dumbbell row in 3 previous positions	2	10
"Pullover"	2	8
Triceps
Extension of arms on a block device for triceps. More efficient this exercise it will be if you grab the straps instead of the handle of the simulator. You should lower your arms down, then spread them out to the sides, this way you will work all 3 heads of the triceps.	4	10, 8, 8, 6
Triceps push-up with a narrow stop	3	10
Reverse push-ups from the bench	3	8
Tuesday (back and biceps)
Exercises	Approaches	Number of exercises
Back
Pull-ups	2	8
Bent over one dumbbell chest row	3	8
Pull on the block device to the belt	2	8
Bent-over barbell row, wide grip	2	8
thrust wide grip behind the head on a vertical block device	3	10, 10, 8
Biceps
Standing bicep curl	3	8, 8, 6
Bending the arms on a cattle bench	3	8, 8, 6
Bent over arms	2	12-14
Concentrated Biceps Curl	2	10

Thursday (shoulders and forearms)
Exercises	Approaches	Number of exercises
Shoulders
Seated Barbell Press	3	10
Incline dumbbell side raise	3	8-10
"Schwung" ( army press) barbell standing	4	10
Breeding dumbbells to the side while standing	2	10
Shrugs with dumbbells	2	10
Barbell pull to chin	2	10
Forearm
Wrist curl with barbell behind back	4	10
Bending the arms at the wrists with a barbell	4	10
Friday (legs)
Exercises	Approaches	Number of exercises
Upper legs
Squats	5	10, 8, 8, 6, 4
Leg extension on the simulator (front of the thigh)	3	12
Bending the legs on the simulator lying (back of the thigh)	3	12
caviar
Lifting on socks on a special block simulator or with a bar	4	12
Alternate lifting on socks with a dumbbell	2	12

Nutrition rules

Here a recommendation was given to eat a lot, but strictly following the diet. You don't need to build fat, it's not the same as muscle. Lean more on meat and cottage cheese, these products contain protein and amino acids necessary for muscle growth. Beef is especially useful for gaining muscle mass, the rabbit is also very nutritious, although it belongs to lean meat.

From fish, pollock, carp, herring are best suited. The latter is not only rich in amino acids, but also helps to remove cholesterol from the body. This is very important for a bodybuilder, as a bodybuilder's special diet implies a high intake of cholesterol. This is one of its negative features. Tuna is rich in protein, contains omega-3 fats, which protect the heart during training. Hard cheese is rich in amino acids. Therefore, these products must be in your diet. Also eat rye and bran bread.

Do not eat pickled foods and smoked meats. They are harmful to everyone.

Oatmeal and various cereals (except semolina) also feel free to include in your menu. Dried apricots contain a lot of potassium, and it stimulates muscle growth. This product also contains vitamin C, and it strengthens the walls of blood vessels. This is very important because sport puts a lot of stress on the heart. Kiwi is generally the athlete's favorite fruit. Apples are rich in easily digestible carbohydrates. Therefore, all these fruits should be on your table. To enhance the effect of training, drink protein shakes.

But remember that when you consume a large amount of protein, the body uses more calcium, so you need to provide sources of calcium in your diet. Otherwise, the body will begin to “wash out” the amount of calcium it needs from the bones, and this increases the risk of various injuries during exercise. Sources of calcium are cottage cheese, cheese, yoghurts, linseed oil. If these recommendations are followed, this complex will be especially effective.

The training program must clearly correspond to the goal that the athlete has set for himself. When gaining mass, one principle is used, and when losing weight, another.

It is important to take into account all the features, otherwise you will not be able to achieve a result.

Daily workouts are very exhausting. Not everyone will be able to withstand such a regime, and such an amount of free time is also not always available. 3-4 sessions per week will be enough to work out the whole body completely and provide the body with rest.

All the pros and cons of four-day classes

The three-day split is the most popular type of activity. We know much less about the four-day regimen, however, this option is often used in practice. It has its advantages and disadvantages, which must be taken into account.

The positives include:

• there are 3 free days a week, which is enough for recovery;
• you can conveniently “scatter” different muscle groups by day so that they do not intersect.

The main negative point is that, given the seven-day week, it will not always be possible to arrange a full day off after class. At least once, two training sessions will be held in a row.

You can partially solve this problem by training at different times of the day, for example, on Monday there is a daytime workout, and on Tuesday - in the evening, the remaining two go on Thursday and Saturday. You can also train completely non-overlapping muscles these days.

Variants of complexes of basic exercises

The training program 4 times a week can be different. It all depends on the goal that the athlete sets for himself. For example, if you need to gain muscle mass, then you should divide the muscles into 4 groups and do your part every day, if you need to lose weight, then you can follow the principle of circular exercises and change the program every one to two weeks.

Attention! There are many options for training programs. Each must correspond to a specific task that the athlete sets.

Mass exercises

Mass training must take into account a number of factors, including recovery of the body. If the muscles are not restored, next workout will only damage them even more, and the situation will not change by the next lesson.

With a four-day plan, you can use the following approach:

Workout 1. Legs.	Perform about 4-5 exercises for 3-4 sets of 6-12 repetitions. These can be squats, leg presses, lunges, leg extensions in the simulator, lifting on toes.
Workout 2. Chest.	4-5 chest exercises are needed, for example, bench press, incline press, dumbbell fly, crossover and dips. 3-4 sets for 6-12 reps.
Workout 3. Back.	4-5 back exercises, as an option: hyperextensions, deadlift, dumbbell-to-belt row, lower block row and upper block Per head.
Workout 4. Shoulders and arms.	2-3 exercises for the shoulders and 2 each for biceps and triceps, for example, standing press, sitting dumbbell press, barbell biceps, dumbbell biceps, reverse push-ups and triceps on the upper block. 3-4 sets for 8-12 reps.

The training plan may be slightly modified. For example, you can do exercises on the legs and shoulders on the first day, then work out the arms, then devote the day to the back and then only move on to the chest. Exercises can also be changed.

Important! From time to time it is useful to carry out power cycles, performing multi-repetition movements. This will give a new impetus to the growth of muscle mass, help to cope with stagnation.

Slimming classes

require high energy consumption. Alternatively, you can perform circular exercises, doing several exercises in a row 4 days a week, and then completely change the program. So the plan might be:

• jumping rope, 100 times;
• squats for 15 times;
• bench press 15 times;
• lifting the legs on the press 15 times;
• dumbbell pull to the belt 12 times;
• lifting dumbbells for biceps 12 times;
• french press for 12 times;
• hyperextension 15 times.

Exercises can be different, as an option to put something closer to aerobic activity, for example, do burpees, swings with kettlebells, jumping push-ups, bench jumps, rope, pull-ups and push-ups on the uneven bars. All this is done in a row, without rest. The number of circles is five or more.

You can also train on the split principle. The same exercises are performed as for mass gain, but for 20 repetitions, and any cardio before and after training is added to them.

Relief training

The goal of terrain training is to reduce fat while maintaining muscle mass. After such training period muscles should be maximally traced and embossed.

As a rule, heavy exercises are performed, but for 20-25 times. This will maximize blood flow to the muscles, making them expressive and full. The training program looks like this:

Day 1. Legs.	Squats, lunges, breeding on the simulator, mixing on the simulator, lifting on toes, leg extension in the simulator. All exercises are done 20-25 times in 4 sets.
Day 2 pectoral muscles and triceps.	Bench press, dilution of dumbbells, push-ups from the uneven bars, French bench press, extension in the simulator. Everything is done 20-25 times in 4 sets.
Day 3: Shoulders and biceps.	Bench press standing, Arnold press, breeding standing, lifting the barbell, biceps in the Scott bench. 20-25 for 4 sets.
Day 4. Back.	Deadlift, pull-ups, dumbbell rows, lower block and upper block pulls. 20-25 for 4 sets, and push-ups - to the maximum.

Relief training can be somewhat different. For example, you can use the principle of supersets, combining 2 exercises, performing them one after another. There are many variations, the main thing is that the muscles are properly restored and trained in accordance with the established plan.

Useful video

Main conclusions

A four-day workout is also well justified. This mode is convenient in that it helps to divide the muscles into more groups in order to give them special attention every day, which would be impossible with three workouts in Week.

The main thing is to follow the established rules, follow the diet and diet plan. In this case, the result will not keep you waiting. Muscle groups will be pumped properly, without intersecting and without interfering with mutual recovery.

In this article, I have compiled bodybuilding training programs based on the principles and articles of this resource. I guarantee that by adhering to these schemes, you will finally be able to quickly build muscle mass.

In my opinion, building muscles is not only physical work, but also intellectual work. It is important to think carefully and plan everything here. And the better you do it, the better results you will achieve.

Therefore, I prepared this lesson so carefully, in which I will tell and show absolutely everything.

• Training diary + pen or AtletiQ bodybuilding fitness app
• Water (regular without gas 1-1.5 liters, at your discretion)

1) Training diary (step #1 specifics is the key to success)

The essence of the diary: manage muscle growth.

The growth of muscle mass is a constantly progressive load.

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

In this scheme, we will use such a progression of the load (see below for explanations)

1st method. Let's say on Monday you work in the bench press on an incline bench 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 reps (depending on your strength) . In any case, if you did one or two or three repetitions more than on the previous one, then your task is completed.

Conclusion: On that week there were 50 kg for 6 times, on this one already 7 times or 8 or 10 (depending on how much you got) = load progression = muscle growth.

2nd method. Okay, we're up to 12 reps on the incline bench press. That is 50 kg for 12 times. The next progression will be to increase the working weight, not reps.

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 52 kg for 8 repetitions, we use again the 1st progression method - repetitions) do 52 kg not for 8, and already at 12.

Then again we use the 2nd method, increase the weight = 54 kg by 6-12 (etc.). I think you get the gist.

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

And one more thing, you should use load progression (both methods) in all exercises, not just in the bench (this is just an example for you).

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

Water

It is vital during training, because dry mouth will not bring you anything good. On the contrary, it can only do harm (dizziness, nausea), do not be afraid, water is not high in calories, you can drink it as much as you like (of course, if it is plain water, not Coca Cola, etc., otherwise it will already be high in calories) + water during training , enveloping the joints and penetrating into soft tissues, protects them from injury.

For those who have amino acids in soluble form (powdered) that can be mixed with water and absorbed during training, this will be most effective. (not necessary)

Conclusion: take plain non-carbonated water with you at least 1-1.5 liters.

It’s good what to have with you in training and why we have already discussed. Now I present to you the compositions training complex, by days and weeks.

I have identified 4 training programs, from which I repelled:

• For beginners (3-4 or 2 workouts per week)
• for the intermediate level (split 3 days a week)
• for intermediate and more experienced (split both 3 and 5 days a week)
• for experienced athletes (split 5 days a week)

For beginners (3-4 or 2 workouts per week)

Having started bodybuilding according to this training program in gym stick to it for at least 6 months. Then you can move on to the next training program.

The essence of this training program is as follows: we divide the body into two workouts using a split. Split - translated from English. split. This means that we will split muscle groups on different days. Namely:

• Day 1 - Legs, back.
• 2nd day - Chest, shoulders, arms.

After each such workout in the gym, we rest the next day. If you are not young or you have a very stressful job, you can safely put two days of rest instead of one.

Therefore, in a week we will get either 3-4 or 2 workouts in the gym.

• Day 2. Tuesday - Rest
• Day 3. Wednesday - Chest, shoulders, arms
• Day 4. Thursday - Rest
• Day 5. Friday - Legs, back
• Day 6. Saturday - rest
• Day 7. Sunday - Chest, shoulders, arms

Etc. did you get the gist? For those who have a nervous job, constant stressful situations, poor nutrition, if you are already old, etc. etc. feel free to add two instead of one day of rest.

It will look like this:

• Day 1. Monday - Legs, back
• Day 2. Tuesday - Rest
• Day 3. Wednesday - rest
• Day 4. Thursday - Chest, shoulders, arms
• Etc.

Legs-back

• Sitting leg extension 4xMAX (in order to warm up the knee joints)
• Squats 1-2x10-15 (warm-up) + 3x8-12 (working sets)
• Leg press 1-2x8-10 (warm-up) + 3x8-12 (workers)
• Pull-ups (if you can) or deadlifts vertical block to the chest 4X8-12
• Rod thrust in the slope 4X8-12

chest-shoulders-arms

• Bench press on an inclined bench 1-2x10-15 (warm-up) + 3x8-12 (working)
• Incline Dumbbell Press 4x8-12
• Bench press, standing from the chest 1-2x10-15 (warm-up) + 3x8-12 (working)
• Lifting the bar for biceps 1x10-15 (warm-up) + 4x8-12 (working)
• Bars 4x6-12

Intermediate (Split 3 days a week)

First of all, decide whether the first training program continues to work or not?

If you continue to add strength and muscle mass, then nothing needs to change. This rule applies to any training scheme. While the complex exercise works in the gym, don't change it. If progress is not visible, go to the next level.

The essence of this training program is as follows: we pump the whole body in three workouts.

We train the back with the deltas, and the chest with the arms.

For the legs, we have specially allocated a separate day (this will allow you to better train the largest muscle group). Training days (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) are customizable.

Stick with this program as long as there is progress, this is a very effective training system that will give you guaranteed results!

It will look something like this:

• Day 1. Monday - Legs
• Day 2. Tuesday - Rest
• Day 3. Wednesday - Back-Delta
• Day 4. Thursday - Rest
• Day 5. Friday - Chest, Arms
• Day 6-7. Saturday-Sunday - rest

This is what the training split looks like:

• Back Delta
• Chest Arms

Program and selection of exercises:

• Squats 4x8-10
• Leg press lying 3x8-10
• Sitting leg extension 3xMAX (finishing exercise)
• Rises on socks, standing 3x8-10

Back deltas

• Pull-ups or thrust of the block to the chest 4x6-12
• Bent over row 4x6-12
• Horizontal pull 3x6-12
• Bench press, standing from behind the head 3x6-12
• Broach (rod pull to the chin, medium grip) 3x6-12
• Abduction of arms with dumbbells to the side 3x6-12

Chest-arms

• Bench press, lying on an inclined bench 4x6-10
• Incline Dumbbell Press 3x6-10
• Bars 4x6-12
• french bench press, lying 3x6-10

For the intermediate level and more experienced (Split is suitable for both 3 and 5 days a week)

The essence of this training program is as follows: we train one muscle group in training, the intensity of the training increases, because we have more strength, and we can fully work on a specific target muscle more thoroughly.

This is what the training split looks like:

• Mon. Breast
• Tue Back
• Wed Legs
• Thu. Shoulders
• Fri. Arms

Program and selection of exercises

Mon. Breast

• Bench press on an incline bench (30 degrees no more) 4x6-12 reps

Tue Back

• Chin-ups or rows (for those who can't pull up) 4x6-12 reps
• Lever pull 4x6-12 reps

• Leg press 4x6-12
• Sitting leg extension 4x6-12
• Lying leg curl 4x6-12

Thu. Shoulders

• Standing swings (3 sets of drop set first heavy, medium, light all for 6-15 reps, rest 20sec)

• Lifting the bar for biceps 4x6-12
• Hammers with dumbbells 4x6-12

Features of these training schemes (see explanation for the programs)

• Split 2,3,5 days a week
• Macroperiodization in all schemes is mandatory
• There is a load progression (mandatory in all schemes)
• Training time - 40-45 minutes
• Basic exercises in all schemes
• Work in 4 sets of 6-12 reps
• Last repetition failed

Explanations for all training programs

• We use competent 2, 3, 5-day splits that do not cause conflicts in the recovery process.
• We use macroperiodization (we gradually increase the weight at each workout and work in the planned number of repetitions without breaking the schedule - we do not take heavier weight than planned).
• We keep a training diary, thanks to which we use both methods of progression of loads (1st method of repetition, 2nd method of increasing weights).
• We use basic exercises (these are exercises in which several muscles or muscle groups are involved, in short this is heavy exercise which are carried out with free weights). Why? How more muscle participates in the work, the better for general development muscle mass.
• We use the golden mean, namely 3-4 working sets, after 2 warm-up sets (these sets include a warm-up + a lead-in set, where the warm-up is an empty bar, then add weight (50-60% of working weight) in the range of 12-15 Then add more weights and do a lead-in set (already 70-80% of the working one) for 8-10 reps, and only then do the working sets (100%).
• In each exercise, 6-12 repetitions are performed. The only exceptions are the calf muscles (lower leg) where we perform 15-20 repetitions. Why? The fact is that muscle failure should occur in the interval of 10-30 seconds. During this time interval, you will have time to complete no more than 6-12 repetitions. But in the case of calf muscles(shin) because there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, then here we will have time to do 15-20 repetitions during this time. That's the whole secret of the increased number of repetitions for the lower leg.
• Using FAILURE (i.e. the last rep is a failure) you are no longer able to complete the last rep of the exercise with proper form. Important: failure should occur within 10-30 seconds (6-12 repetitions).

Your pre-workout activities

1) Open the training diary and see the previous results for that week.

Then write down:

• Day of the week (for example, Monday)
• Muscle group (for example, chest)
• Number (e.g. 1.07.2013)
• Working weight, approaches, repetitions (for example, 50kg x 10 times x 4 sets).

In the last point, it is important to progress (look at the previous results for that week in order to know how much to increase the load now. All this is done in order to control the progression of the load thanks to the diary (see below how to keep it).

How to keep a workout diary

I think this method is the most convenient and understandable, but you can use other methods that are convenient for you (the main thing is that you understand the very essence).

On the first Monday, I wrote down all the exercises, weights, repetitions, approaches. For you to understand, below is a clear example of how easy it is to maintain (but I also added - here we use the 1st method, you don’t need to write this, so you understand).

Monday: chest (1.07.2013)

• Incline Bench Press 50kg x 6 reps x 4 sets
• Incline Dumbbell Press 16kg x 6 reps x 4 sets
• Bench press on horizontal bench 50kg x 6 reps x 4 sets

Next Monday: chest (8.07.2013) - here we use the 1st progression method

• 50kg x 10 x 4
• 16kg x 10 x 4
• 50kg x 10 x 4

Next Monday: chest (07/15/2013) - here we use the 1st progression method

• 50 kg x 12 x 4
• 16 kg x 12 x 4
• 50 kg x 12 x 4

Next Monday: chest (07/22/2013) - here we are already using the 2nd progression method

• 53 kg x 6 x 4
• 18 kg x 6 x 4
• 53 kg x 6 x 4

2) Do a good workout. Warm-up without weights. For 5 minutes, until the forehead is covered with perspiration. Rotate your body, swing your arms up and down, left and right, jump rope..

This is where your imagination comes into play.

The purpose of the warm-up is to warm up the body, muscles, ligaments and joints and prepare the body for strength work.

Then proceed to the exercise, for example, bench press, perform with small weights (50-60% of the working weight) in the range of 12-15 repetitions.

Then add more weight and do a lead-in approach (already 70-80% of the working one) for 8-10 repetitions.

And only then perform working approaches (100%). All these warm-up and lead-up sets are done in order to warm up and prepare the muscles and heavy strength work.

IN following exercises the warm-up is no longer so important, you need to look at how you feel (for the psyche, you can also do a lead-in).

3) After each workout, it is important to do a hitch

Cooldown - performed at the end of the workout.

Consists of calming exercises to soothe cardiovascular system, reduce the risk of stagnation in the muscles of the blood, prevent the appearance muscle pain, return contracted muscles to a normal state, lower body temperature to normal, etc. You can just lie down and relax.

4) Immediately after training after you entered the locker room, it is important to eat simple carbohydrates + fast proteins

At this time, the protein-carbohydrate window opens, and nutrients are absorbed many times better and faster. But remember, you can only fully eat after 30-40 minutes after training, so eat fast carbohydrates+ fast proteins.

For example:

• Simple carbohydrates (any sweet: chocolate bar, snickers, gingerbread, banana, sweet juice)
• Fast proteins (whey protein or amino acids, gainer, or regular boiled egg products).

In conjunction with proper nutrition this training scheme will help you achieve fantastic results, believe me, I know what I'm talking about.

Well, at this point, I have given you three training complexes (2,3 and 5-day splits), told about the features and explanations for all the schemes, gave step-by-step actions.

The last set of exercises I took out for these three, because it is fundamentally different from those training programs. Why, you will find out by studying it!

Now I will share some bodybuilding tricks, namely, I will tell you about the fascia training system, Fascia Stretch Training-Seven (FST-7).” Famous bodybuilders such as Jay Cutler, Phil Heath and others train according to this system.

Fascia is a connective tissue sheath that covers organs, vessels, nerves and forms sheaths for muscles in vertebrates and humans; performs supporting and trophic functions.

By training the fascia, our main goal is: to deliver as many vitamins, minerals, amino acids, oxygen, etc. as possible. into the muscle, as well as stretching the fascia that surrounds it - this allows you to achieve maximum muscle growth.

Fascia is a limiting factor in muscle growth, as it the muscle grows only as long as there is free space. By training them in 7 sets of pampas, we can stretch the fascia and thus make room for muscle growth.

IN human body There are 3 types of fascia, but bodybuilders should only pay attention to one of them - deep fascia. It is a dense fibrous connective tissue that surrounds the muscles, bones, nerves, and blood vessels of the body.

The high density of this collagen fiber provides the deep fascia with its strength and integrity. Its extensibility and elasticity is determined by the number of fibers. In other words, some of us have fasciae that are bulkier and more rigid than others.

Genetically gifted bodybuilders have thin fascia so their muscles look bigger and puffier, classic examples are Ronnie Coleman and Phil Heath who have thin fasciae. Their muscles expand more easily.

But, for example, Jay Cutler has thick fasciae. But as you can see, this did not prevent him from gaining a lot of muscle mass, but his muscles look kind of round.

How to train fascia?

You should train with heavy weights using basic exercises, in general, as usual within 6-12 repetitions, when you have completed the planned number of exercises for a specific target muscle group, you must perform the last exercise at the end of the workout (usually in simulators where isolation load) in 7 sets of 12-15 repetitions, the rest between sets is minimal (no more than 30 seconds, this is the only way we will get the maximum possible pumping. (this will be training the fascia).

The last exercise in 7 approaches is performed at the end of the workout with the same weight, as a rule, we reduce the weight by 30%.

For example, if you are doing 70 kg in the bench press, then 70 * 30:100 = 21 kg. This means that the last exercise (fascia training in 7 sets will be performed with 21 kg).

It is vital to drink as much as possible more water in training. At least 1.5 liters it depends on your personal characteristics (sweating), season and your weight. More water is needed in summer.

What exercises are best for 7 sets of fascia training?

Basic multi-joint exercises such as deadlifts, squats, etc. - a bad choice for two reasons:

• They involve other muscles and interfere with full load to the target muscle
• Required good technique and balance that gets messed up when you try to hit a lot of sets in a short amount of time.

The best choice is on simulators (because there is an insulating load), which is what interests us.

An example of a compiled training program along with fascia training

I made up specific example training program, split 5 days a week (the program is suitable for experienced athletes) for beginners, it makes no sense to train on it. The usual training scheme, but at the end, the final exercises are fascia training, this is what we discussed today.

• Sitting leg extension 4xMAX (as a warm-up, the exercise can be ignored altogether)
• Squats with a barbell on the shoulders 4x6-12
• Leg press 4x6-12
• Lying leg curl 4x6-12
• Calves, standing in the simulator 4x15-20
• Calves sitting in the simulator 4x15-20
• Fascia: sitting leg extension 7x10-15

Tue Breast

• Bench press on an incline bench (30 degrees no more) 4x6-12 reps
• Incline Dumbbell Press (30 degrees) 4x6-12 reps
• Bench press on a horizontal bench 4x6-12 reps
• Fascia: Incline Barbell or Dumbbell Press on Smith Machine 7x10-15

Wed Back

• Chin ups or rows (for those who can't pull up) 4x6-12 reps
• Bent Over Row 4x6-12 reps
• Dumbbell row with 1 hand in an incline 4x6-12
• Horizontal block pull 4x6-12 reps
• Fascia: horizontal thrust block 7x10-15

Thu. Shoulders

• Rod pull to the chin with an average grip (broaching) 4x6-12
• Bench press, standing from the chest 4x6-12
• Wiring dumbbells to the side (swings) 4x10-15
• Fascia: Standing Swings (3 sets drop set first heavy, medium, light all for 6-15 reps, rest 20sec)

Drop sets are weight loss sets. For example, you take 12 kg for 6-15 reps done, immediately take 10 kg for 6-15 did, immediately did 8 kg for 6-15 and did such 3 runs with a rest of 20 seconds.

• Lifting the bar for biceps 4x6-12
• Bars (emphasis on triceps) 4x6-12
• Hammers with dumbbells 4x6-12
• Barbell bench press narrow grip 4x6-12
• Fascia: Lifting the barbell for biceps + Extension of the arms at the block) with a superset 7x10-15.

A superset is a type of weight training in which the bodybuilder connects two various exercises, designed to work with the same muscle group, performing it without rest. In our case, we did a barbell raise for biceps, we immediately do an extension of the arms at the block without rest!

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For experienced athletes who have been bodybuilding for more than one year, it is much harder to build mass. Athletes who started training quite recently, two sessions a week are enough and they are seeing noticeable progress. In experienced bodybuilders, after many years of loading the muscles, they are already accustomed to various loads and somehow, as part of regular training, it is very problematic to increase their volume. Therefore, two workouts for experienced athletes are no longer enough, just as two splits and full body workouts are not enough. In this regard, three- or four-day splits are more suitable for such athletes, otherwise it will not be possible to work out and strain muscle groups. This article aims to inform how to use four-day splits that show good results in increasing the muscle mass of experienced bodybuilders.

Four day split- this is the next option, when the three-split system no longer gives the desired results. Such a training system will allow you to load most of the muscles in 4 active classes during the week. Among other things, there are also variants of schemes four days of training to increase mass, depending on the nature of the movements. In this case, it makes sense to consider the most effective of them.

The main principles of compiling four-day splits

For 4 training days during the week it is necessary to load 5 main and most responsible muscle groups - legs, back, shoulders and arms. Since there are 5 muscle groups, and only 4 workouts, one of these groups is distributed among other muscle groups, for example, arms - biceps and triceps, shoulders - front, back and middle beams are loaded with more voluminous muscles. A four-day split per mass is based on a seven- or eight-day period. The seven-day period prefers the following pattern - 2+1+2+2. In other words, classes start with 2 days of training, then 1 day of recovery, after that again a couple of days of training and 2 days of recovery. The eight-day cycle has the following scheme - 2 + 2 + 2 + 2.

This is practically the previous program, but with the addition of one additional day for rest. Simply put, for every 2 days of activity, there are 2 days of rest.

When performing exercises, they are carried out, as a rule, exclusively basic movements because they have the highest returns. Each exercise is repeated 3-4 times and for each time 8 to 12 movements are performed.

Four-day split for mass

Option number 1 (arms are broken into biceps and triceps)

• Day one - chest muscles and biceps are being worked out.
• Day two - legs are trained.
• The third day is a day of rest.
• Day four - the back and triceps are being worked out.
• Day five - the main focus is on the load of the deltoid muscles.
• Day six and seven - rest.

Option number 2 ( deltoid muscles distributed into bundles)

• The first day - the back and rear bundles of the deltoid muscles are trained.
• The second workout - the chest muscles are loaded, as well as the front and middle bundles of the deltas.
• The third day is a day of rest.
• The fourth workout is the study of the legs.
• Fifth workout - biceps and triceps are trained.
• The sixth day and the seventh are recovery days.

These two options are suitable for effective workouts and each of the athletes can choose any of the proposed. But that doesn't mean there can't be other options. Each athlete should have their own training plan, taking into account their physical capabilities. If it is difficult to create a training program yourself, then you can seek help from professional athletes or a coach.

In the process of training, it is desirable to carry out the following movements:

• For legs - barbell squats, leg presses, deadlifts, extensions and flexions in simulators, calf raises for standing and sitting legs.
• For the back - pull-ups, barbell rows in an incline, traction of the upper and lower blocks in the simulator, dumbbell traction in an incline, hyperextensions.
• For chest - bench press and dumbbells on the horizontal and incline benches, breeding dumbbells on a bench or bringing your hands together in a simulator, a crossover, a pullover for the chest.
• For deltas - standing barbell press, seated dumbbell press, wide grip barbell pull to the chin, tilt and standing dumbbell swings, lifting dumbbells in front of you.
• For hands - dips, narrow grip barbell press, French press, triceps extension in the simulator, narrow grip pull-ups, standing barbell curls, biceps hammers, concentrated bicep curls.

Such exercises must be present in any program. Workouts should last no more than 1 hour, and no more than 10 different movements should be planned in each workout.

There is hope that one of the proposed schemes for a four-day split for mass will certainly be adopted by one of the athletes, if there is no desire to sit and think about a training program.

Suggested in the article training program, aimed at the maximum possible increase in muscle mass in 8 - 10 weeks.

Training split.

• Monday- chest/triceps
• Tuesday- back/biceps
• Wednesday- rest
• Thursday- shoulders/arms
• Friday– Legs/abs
• Saturday Sunday- rest

About the program.

This is a simple, in terms of organization of the training process and a combination of exercises, but a very effective training program, designed for 4 days of training per week to maximize muscle growth over a period of 8 to 10 weeks.

Each muscle group is worked out once a week, mainly with basic (multi-joint) exercises.

To get the most out of this program, it is recommended to take a high-calorie, at least 5 times a day + additional nutritional supplements, multivitamins, amino acids and whey protein in addition to protein foods.

In the exercises, use the maximum possible weight with which you can perform the indicated number of repetitions, but try to avoid muscle failure.

The program may seem simple, but it is not recommended for beginners to train. The level of preparation for passing the program is average (at least a year continuous training with iron) or advanced (at least three/five years)

Many who have worked on this program have noted that even cutting carbohydrate food for a period does not slow down muscle growth at all.

Also, many were skeptical about the number of approaches and the selection of exercises for the mass gain program. Nevertheless, having passed it according to the prescribed plan, we also noticed the results in terms of recruitment.

Undoubtedly, you can change some exercises in the complex to similar ones or perform the last isolated approach with a large number repetitions is up to you, but I recommend sticking to the prescribed plan.

• Equipment used in the program: Mainly barbells and dumbbells.
• The target audience: men and women.
• Program type: split

Weight training program 4 days a week.

1. Before the start of each workout - a general warm-up on cardio machines, 5 minutes at an average pace.

2. At the end of each workout - a hitch (stretching the trained muscle groups)

3. Rest between sets - 45 seconds, between exercises up to 5 minutes.

MONDAY (chest, triceps)

2. - 3 sets of 10 repetitions.

3. - 3 sets of 10 repetitions.

4. - 3 sets of 10 repetitions.

5. - 2 sets of 10 reps (alternate every week)