The main and very significant reason for the effectiveness of this upper body training technique is that it includes two powerful exercises for the back and muscles of the chest, combined in a superset.
No matter what your goals are, set muscle mass, become stronger, or get rid of excess fat, the technique of combined pull-push movements, this is a great tool for all of the above.
The legendary Arnold used supersets, chest + back in his workouts, which helped him build mountains of muscles on his torso. It is this principle, pull - push, combining exercises for pectoral muscles and back muscles.
Also, this technique is a very effective pastime, because in a relatively short period of time it will allow you to perfectly work out the muscles, achieve their density and, provided balanced nutrition also relief.
During training, the agonist and antagonist muscles are worked in supersets, allowing your pushing muscles to rest while you train your pulling muscles and vice versa.
In other words, when the agonist muscle contracts, the opposing antagonist muscle relaxes. This in turn allows you to use the optimal weight to increase muscle growth.
In a pull-push combination, a large number of muscle fibers, at the same time, resulting in a good surge of growth hormone, increased blood flow to the muscles
If you're looking to increase upper body muscle mass and want to save time, then the push-pull combo is for you.
In my opinion, the best combination of pull-push is the bench press. horizontal bench and pull-ups on the bar with a wide grip.
If you want to combine these two movements by practicing gym, or you're just not in the mood for a long, detailed upper body workout or don't know where to start, this principle is what you need to properly load the core.
By itself, it is not an easy task to perform as many repetitions, in bench presses and pull-ups, as possible.
Explanation of the pull-push training.
1. Set a clock timer for 30 minutes and try to complete as many sets and reps as your strength and muscular endurance will allow.
2. Load the barbell with a weight that you can lift 10 times and not more than once.
3. On pullups, just use your body weight, or add weight if you're pulling up more than 15 reps.
4. On the press, make sure that you perform each rep with a full range of motion, fully extending your arms, but not disengaging your elbows and bar touching your chest, but without rebounding.
5. On a pull-up, rise so that your chin is over the bar and lower yourself until your arms are fully extended. No half movements.
6. Leave at least one rep under each set, work not to failure, this will give you less time to rest and the ability to perform more repetitions in each subsequent set.
Let's say you press the barbell 10 times, squeeze consciously - 9. Failure occurs when you are no longer able to approach the projectile and perform at least one repetition.
7. Add up the total number of full reps that you were able to complete in a full range of motion and try to increase this number the next time you do this workout.
8. Also, the workout works great as cardio, without the use of additional cardio equipment.
9. Train according to this scheme twice a week and + one leg workout. The split might look like this:
Week - 1
Day - 1 pull - push
Day - 2 legs, press
Day - 3 pull - tokay
Week - 2
Day - 1 leg
Day - 2 pull - push
Day - 3 legs
Training, Pull - Push.
Superset:
1.
2. - 10 to 1 repetition. Do as many sets as you can.
Rest between supersets 1-2 minutes.
Human muscles are designed to move his skeleton in space. And move objects relative to the skeleton. This is the same for all people. The only question is how we can do it: how hard, fast and powerful, with what amplitude and for how long. And any training is aimed at developing these qualities. Read more about this in, and here we will move on to the more practical part - the selection right exercises for optimal development of our body.
But first, I will nevertheless briefly run through the main theses on which we will rely.
Our body was originally created by nature and evolution not to be external. On the contrary. It takes shape depending on our lifestyle. That is, as far as we CAN, as much as we look. This is the most natural way to be beautiful - to become healthy first. Because beauty is just an indicator of health (there is one on this topic).
In order to become healthy and develop effectively in a functional direction (and, as we found out, this will also change us outwardly for the better), we need to move in a certain way. In other words, apply yourself as intended. And in practical terms, this means training the basic movements for which our body was originally created.
And there are actually only three types of such movement. This is pushing movements: when we push something away from ourselves or push it away from us (press). - this is when we attract something to ourselves or ourselves to something. And, roughly speaking, kicking. That is, when we push something away with our feet. Or yourself from the ground.
It turns out that the systems of the body are designed in such a way as to push, pull and kick. And, no matter how you look at it, all physical labor, struggle (hunting), gathering - everything is based on these movements. That is why they are called basic. Let's look at them in a little more detail.
Pushing movements
Hitting, throwing stones, spears and other objects - all this belongs to the "push" category. And, of course, there are directly pushes. From pushing the enemy to pushing the cart out of the mud.
In pushing movements, as the main muscles involved pectoral, anterior and middle deltoids (shoulders) and triceps. This does not mean that others do not work. It's just that the main load falls on these muscles.
As the main exercises for the development of pushing functions, we use push-ups and push-ups(horizontal, vertical, oblique). For home workouts, push-ups are definitely the king of pushing exercises.
Picking up objects, throwing the enemy (pull, lift off the ground, and release), climbing up (rock climbing, rope climbing, trees, etc.) and crawling on the ground, In general, everything that brings us closer to an object or an object to us with the help of hands - this is the category of “pull”.
When we pull, first of all, everyone works for us back muscles, biceps, trapezius and back of the deltoid muscles.
The main exercises for developing attraction skills are pull-ups and pulls(blocks, bars, dumbbells in different planes). Pull-ups are recognized as the most useful and natural exercise in this sense. It is difficult to argue with this, but for home athletes this fact is very beneficial - the horizontal bar is more accessible than the block simulator.
In fact, kicking movements are all movements with the legs. Jumps, squats, lunges, kicks. Even running and walking have a pushing character using the legs.
In kicking movements, all the muscles of the lower body receive the main load, including lower part back. But the main burden is on buttocks and thighs.
The undisputed leader in training the lower body are squats. Moreover, most athletes and physiologists agree that squats are the most effective exercise all times and peoples. And there is a lot of scientific evidence for this fact. The maximum number of muscle fibers is involved in this exercise (the muscles of the legs and buttocks are the largest part of all the muscles on the human body). In addition to squats, the main exercises for training legs include various kinds. lunges, steps and jumps.
By and large, all human movements can be attributed to these three groups. Another thing is that all sorts of biceps curls or leg extensions are only a separate part of a complete movement. Or an attempt to load a particular muscle more than others.
This kind of activity is most often unnatural for a person. It is difficult to imagine a situation, for example, in which a person will move an object through the side up or lift something from the ground with his foot, bending it. In bodybuilding, such exercises are conditionally called "isolated". At the same time, many professional trainers question the benefits of such exercises for natural (without the use of “chemistry”) training.
The fact is that the more natural the movement, the more often it occurs in Everyday life(well, let a caveman, not a modern user), so it is more useful for a person. Moreover, natural loads cause the body to develop the most harmoniously. That is, proportionally, aesthetically, without any excesses.
Therefore, it is recommended to focus on these three basic movements (for us, these are push-ups, pull-ups and squats). And not on some separate exercises for the priests, hips, arms, shoulders or abdomen. Because "base" is the fastest, most useful and effective method to make beautiful those very separate parts of the body.
What else is here important point. The point is not only that basic exercises have a better effect on target muscles. They affect the entire body in a complex way. Including, the production of hormones, protein synthesis. That is, on metabolism, metabolism in general. Practically, this means that squats (pull-ups or push-ups) are much more effective for creating flat stomach than twisting on the press.
Moreover, basic movements are energy-consuming. And, therefore, it is much more effective not only for building muscle, but also for burning fat. And it was not in vain that he cited them as a practical example in.
So whatever your goal is, focus on getting better at the basics—push, pull, and kick. And, to be specific, then push-ups, pull-ups and squats. Do not spray on any nonsense like swings, wirings and rotations. Do not look for any separate exercises for the butt or stomach. And, moreover, do not buy and do not use any dubious simulators. Push up, pull up and squat. And you will be happy and result.
It should be said right away that the technique described today is designed for athletes who have a training experience of at least one and a half years. If this program is used by novice athletes, then its effectiveness will be extremely low. You must first prepare your body for maximum loads in the minimum number of approaches.
This program easily fits into the lifestyle of any person. You can use it even at home, which will save a lot of time. It is very important that the positive phase of each movement is performed as quickly as possible, but at the same time in full accordance with the technique. The negative phase is performed at a slow pace.
During the week, you should not train for more than four days. Otherwise, the effectiveness of the training will decrease. Simple and effective program bodybuilders in the style of "push-pull" implies a cyclical scheme. You have to complete four cycles, consisting of four workouts in each. After that, it is necessary to give the body a rest for 7 to 10 days. After that, you can continue training and, if necessary, make certain adjustments to them without changing the main scheme.
Training of each of the muscle groups is carried out once for eight days. This will allow you to strike a balance between optimal loads and the rest time necessary for the body to recover. If for some reason you manage to hold the next lesson not on the fifth, but on the fourth day, then reschedule next workout on the third day. It is important that four sessions (one cycle) be held within 16 days. In other words, you need to train once every four days.
If you stick to the pace mentioned above, the exercises are performed technically competently and make every effort in each session, then the results will not be long in coming.
If for some reason you have not trained for a long time, then a simple and effective bodybuilding program in the push-pull style will be very useful for you. You can safely increase working weights by 2-3 kilograms at each lesson.
You may have noticed that there are no squats in the program. Also deadlift replaced by Romanian draft. Due to the absence of these exercises, which require high energy costs, this technique is not able to greatly tire your body.
It is also important to remember about proper nutrition and sleep. Without these factors, you will not be able to achieve good results. It is very good if you start keeping a diary of your activities.
If your body is exhausted from previous loads, and you are close to a state of stagnation or have already found yourself in it, then it is better to give the body a couple of weeks of rest. It is difficult to give exact recommendations in this matter and you should focus on the state of your body.
This program is designed to gain muscle mass and for this reason, when doing the bench press, you should not use the powerlifter style. So you can significantly accelerate the set of muscle mass.
When working on the biceps, it is best to use an EZ bar. Of course, you can use a regular bar, but it is much more difficult to control when working with weights that make up more than 75 percent of your body weight.
While doing french press in the prone position, use such a working weight that you can do 8 to 12 repetitions. This will protect the elbow joints from possible injury. If they experience pain during this exercise, then replace it with a bench press of the upper block. You should not use push-ups on the uneven bars instead of the French press. You should work out the triceps well, and not overload the shoulder girdle.
Exercises for the development of the press can be performed at any time. To do this, it will be enough to perform one approach of twisting and lifting the legs in the hang. If you use a bar with a diameter of five centimeters when lifting your legs, then the grip will also be trained at the same time.
Also on the fourth day, you can add hyperextensions for the lower back. This is especially true when this muscle group is lagging behind in its development. In addition, the Romanian deadlift will be performed for a sufficiently long period of time and strengthening the lower back will not be superfluous.
If you are experiencing problems with spinal column and you are contraindicated for loads in the vertical direction using free weight, then the simple and effective push-pull bodybuilder program will undergo minor changes, but the scheme will remain the same.
You can safely replace, say, a bench press in a standing position with a bench press supported by the back of a bench set almost vertically. In the same way, you can replace the bending of the arms with an overhand dumbbell “hammer”. There are always options and there are a lot of them.
For back problems, it is advisable to replace the Romanian traction with a leg press. In this case, too, there are a lot of options. A simple and effective push-pull bodybuilding program is a split system in which one session is devoted to the muscles that perform the pulling function or, more simply, the flexors, and the second to the extensors.
Learn more about the program in this video.
Extract the useful, discard the useless, add what
That belongs only to you.© Bruce Lee3 day split to ground, the most common option for splitting muscle groups by day. That is why on Monday, Wednesday, Friday evenings there are most people in the rocking chair.
* An experiment was carried out, there were two control groups, one was engaged in a two-day split, the other in a three-day split. As a result, the three-day group scored 50-60% (I don’t remember exactly) more meat than those who worked out for two days
Hence the conclusion: doing a two-day split can only progress at first, in the future it is nothing more than a way to keep fit.
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Let's discuss scheme of the ideal three-day split for mass. I will express my opinion, based on the materials I have read and my own practice, and then I will listen to yours. As a result of disputes, an average truth will be born. Go.
Muscles in a three-day period are divided according to the principle push-pull, legs stand out separately:
Pull– Back, biceps
Push– Chest, triceps, deltas
Legs- quadriceps, biceps femoris, calfWith this lineup, the muscles do not overlap and have enough time to recover. Press swing 1-2 once a week on any day. A three-day split for mass, in my opinion, can be improved as follows:
Monday- Back, biceps, rear deltas
Wednesday- Chest, triceps, front deltas
Friday- quadriceps, biceps femoris, calf, middle bundle of deltasThus, the load on shoulder joint evenly distributed over the days and one of the principles of the correct pumping of deltas is observed, "Each bundle of deltas must be downloaded on separate days".
Now let's go through individual days three-day split for mass:
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Monday(Chest + Triceps + Front Delta)
Bench press 4x6 (preferably in style)
Butterfly (one drop set to full failure)
Dumbbell bench press 2-3x8-10
Incline Dumbbell Press 2-3x8-10
Reverse Dumbbell Press 2-3x8-10* One basic chest exercise, followed by one exercise for each section of the pectoral muscle (top, middle, bottom and inner part). The butterfly is usually placed at the end, but it seems to me that a full drive before stretching exercises (dumbbell presses) will give a greater result due to better stretching of the fascia (). There are many analogues for each section of the chest, which you must change over time so as not to become a victim of stagnation. A three-day split for beginners is best completed with an isolation exercise.
Example:
Lower chest- Dips, Barbell or Dumbbell Reverse Bench Press, Upright Crossover
Mid chest- dumbbell bench press, crossover lying, push-ups, breeding dumbbells lying
Upper chest- Bent-over barbell and dumbbell presses including, bent-over crossover (bench), push-ups (legs on a hill)
Mid chest- butterfly, press narrow grip, push-ups with a narrow grip, a crossover if you attach the handles to lower blocks with a straight position of the arms, it can aimly swing the middle of the chest. A 3-day split for beginners doesn't always include a mid-chest exercise.
Squats 4x6-8
Lunges/leg press/hack squat 3x8-10
Quadriceps (extension) 2x12
Biceps femoris (flexion) 2x12
Calf muscles (lifting on socks with a barbell) 2x12-20* A typical scheme without any features one or two basic exercises and study
Working out the middle delta:
Barbell Overhead Press / Dumbbell Press / Chin Row (wide grip) 3x8-10
Breeding dumbbells to the sides 2x10x10 (drop)… That’s probably all, it’s impossible to mention all the little things at once, there are too many individual things. Remember to put weak muscle groups first, and where possible, work each side separately to increase concentration on working muscle. For example, I do dumbbell wiring for deltas with one dumbbell.
p.s. What are your opinions? your programs? We are discussing!
Split programs entry level
The essence and purpose of split training
Split training (from the word split - “separation”, “splitting”) is a technique that involves working out on each individual training session not the whole body (which is the standard of all initial programs), but only a certain part of it, that is, several muscle groups. Behind all this seemingly intricate formulation, there are several fairly simple and understandable factors that should be borne in mind.
First of all, it must be taken into account that even if an advanced beginner is ready for a certain increase in the volume and intensity of his training, then an increase in the number of approaches (or the number of exercises) for a separate muscle group will inevitably lead to a lengthening of the training session. This becomes a limiting factor, since the optimal duration of the session is immediately exceeded, with the gradual accumulation of fatigue and the inevitable development of a state of overtraining or, at least, overstrain. Therefore, both a beginner and an athlete of an average level of preparedness, whose tasks are not to prepare for competitions, should be limited to such a volume of training session that would not bring its total duration beyond the upper limit of 60-65 minutes, including warm-up, main part and “ hitch" if required. Simply put, the lower the fitness level of the athlete, the lower the upper limit of duration. In part, we traced this dependence with respect to the type of addition: mesomorphs and endomorphs can focus on the duration indicated above, sometimes it is advisable for ectomorphs not to go beyond 45 minutes at all. As a rule, this requirement becomes feasible when the total volume of the training session is within 20-22 approaches.
Further, it should be borne in mind that for the desired level of metabolic response, that is, a qualitative course of recovery and super recovery, it is necessary that at least half of the entire muscle mass of the body be worked out in a separate training session, and this implies the urgent need for a competent choice of muscle groups for each workouts in the scheme of the weekly microcycle.
An absolutely illiterate and methodologically unjustified approach is an attempt to organize classes according to the “one muscle group per day” scheme that has been imposed in the teeth, which is often copied from the training regimen of professional bodybuilders of the highest level of preparedness. The latter, firstly, are characterized by an outstanding genetically inherited or acquired level of adaptation, and are able to constructively transfer enormous loads to a separate muscle group, and secondly, they essentially control trophism rather than metabolic response, since the anabolic metabolic model is often created not by training stimuli, but extragenetic extremely high level of anabolic pharmacological agents. Under these conditions, it is important to simply maintain in the trained muscle group the desired load regime of all types of muscle fibers present in it, as well as high level blood supply for the supply of substances necessary for protein synthesis and removal of decay products from muscle cells.
For beginners, and often even for athletes of an average level of preparedness, such schemes are completely unsuitable. Even if an athlete is able at the initial level (when any, even an illiterate training program is an overload leading to the development of adaptive reactions) to get some statistically significant result, then later such a regimen will inevitably lead to prolonged stagnation of performance and local, and sometimes and general overtraining, the real way out of which is only in returning to the simplest basic schemes.
From my direct coaching practice, it follows that the transition to split programs for beginner athletes is possible and appropriate only if the following conditions are met:
a) experience of systematic and continuous training according to the schemes for working out the whole body in one training session, it should be at least a year, and with the obligatory successful implementation of the tasks of the retracting, mass-gaining and power mesocycles;
b) the athlete must have a body weight characterized by a relatively low level subcutaneous fat(at the level of 15-18%) and a value not lower than that calculated according to the formula "growth minus 100";
c) the athlete must have an excellent functional state, that is, good adaptability to the load, good recovery after the load and the absence of the slightest signs of overstrain or overtraining should be objectively diagnosed.
In addition, when preparing split programs, one should also take into account the nature of the current mesocycle, that is, its general direction. For advanced beginners, mesocycles should include tasks such as:
a) building muscle mass;
b) growth of strength indicators in basic exercises;
c) bringing the level of body fat to a healthy physiological norm;
d) small specialization, that is, focused work on one of the muscle groups lagging behind in development.
Finally, not a single mesocycle, including those implemented on the basis of the use of split programs, should disregard the symmetry of development, and this can be achieved by an objective assessment of disproportions and emphasis on lagging muscle groups, with a temporary (during one mesocycle) decrease in volume and intensity. studies of those groups that are ahead of others in development, and at the same time do not fulfill the requirements of symmetry and balance. Simply put, if necessary, you can manipulate the amount of work for a separate group.
The most common entry-level split schemes
There are two such schemes that fully satisfy the above requirements:
a) top-down scheme;
b) push-pull scheme.
When using the first scheme, the athlete or his coach divides all muscle groups into two conditional halves - upper part body and lower body. In the practical implementation of exercises for each half of the body, the traditional method of approaches is used, that is, a certain number of approaches are performed for each exercise before moving on to the next exercise.
The number of repetitions in the approaches is determined by the direction of the training cycle, that is, in mass-gaining mesocycles, the number of repetitions from 6 to 8 is used, in strength - traditional "pyramidal" schemes 12-9-6 or 10-8-6, and in mesocycles to correct the level of body fat - a wider range of repetitions, say, from 8 to 14-15, when the actual task is not only to get rid of the excess deposit, but also to preserve the acquired muscle mass.
Certain methodological difficulties may also arise when choosing a number. training days per week, as well as when choosing exercises for each muscle group. Here, too, options can and should be taken into account.
For relatively fast recovering athletes, it is advisable to choose the most dense “2 + 2” scheme, that is, two workouts follow in a row (“top”, then “low”), followed by a day of rest, again two workouts in a row (“top”, then “low”). ”) and, finally, two days of rest. Athletes with slower recovery are better off choosing a less dense "2+1+1" scheme, that is, two workouts follow in a row ("top", then "low"), a rest day, then one workout ("top"), a rest day, one more workout (“low”), and a day of rest. And finally, the last, least dense “1 + 1 + 1” scheme, that is, training (“top”), rest day, training (“low”), rest day, training (“top”), rest day, training "down", rest day, and so on. Please note that in the latter version, the microcycle falls outside the traditional weekly cycle, since classes are held strictly every other day, with alternating classes for “up” and “down”.
When it comes to intensity, beginners should be warned against using all sorts of intensification techniques that are promoted as the fastest and most proven means of building muscle and strength. The simplest and most effective mode muscle contractions for an entry-level athlete, it is one in which the first approach in the exercise is a warm-up, the second is a lead-in and the third is a working one. At the same time, only in the last two repetitions of the last approach, the athlete should try to reach near-failure sensations. muscle work. This dictates, accordingly, the choice of weights for this exercise.
If there are only two approaches, then the first one plays the role of a warm-up approach, the second - a worker with the same rule regarding near-failure work in the last approach.
The style of performing repetitions should be strict and precise, without distorting the technique and all kinds of "cheating" tricks. The amplitude of each repetition should be as complete and biomechanically verified as possible, which allows you to “catch” and hold the muscle feeling of the exercise throughout the entire approach. The pace is 3 seconds for the yielding phase, 2 seconds for the overcoming phase. All repetitions must be strictly coordinated with the phases of natural unforced breathing, that is, inhalation in the inferior phase, exhalation in the overcoming phase. Pauses between sets are usually recommended within 60-90 seconds, between exercises - no more than 120 seconds.
If we are talking about the second scheme, “push-pull”, then it is fundamentally almost no different from the first scheme, except perhaps only by the principle of dividing the muscle groups of the whole body in half. On the first day, the exercises are chosen for the “rectifier muscles” (deltoid, pectoral, triceps, long muscles back, quadriceps and calf), on the second day the exercises are done on the "flexor muscles" (the latissimus dorsi, biceps, hamstrings, tibialis, forearm and abdominal muscles). It is clear that this division is rather conditional, but it is practically convenient and does not require special explanations. Otherwise, these two schemes do not clearly differ.
When implementing mass-gaining and strength cycles, it is permissible to reduce the number of exercises due to those that work out muscles that do not make a special contribution to the metabolic shift, that is, small ones, such as calf muscles and muscles of the forearm, and exercises for those groups whose functions are partially covered by the work of other large muscles. For example, exercises for the long muscles of the back (vertebral erectors) can be excluded, since the back squat is quite good at including these muscles as stabilizers and synergists.
When cycles are implemented to correct the level of body fat, then, on the contrary, it is desirable to include the maximum number of exercises and their variations, especially when fat deposits are significant and increased volumes are required. training load in order to maximize energy efficiency.
Below are the tables, using which an athlete or coach is able to “design” an entry-level split program in accordance with the schemes and rules discussed above. When preparing sets of exercises, one should proceed from the principle of maximum variety of exercises, that is, the first and second sets of exercises for the top and bottom should include different exercises. To implement the tasks of building muscle mass and strength qualities, basic exercises are selected, while preparing complexes for the correction of body fat, one basic and one isolated exercise is selected.
Split top-bottom
Top workout
| muscle group |
Exercises |
Number of approaches |
| Bold"> |
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| pectoral muscles |
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| lats back muscles |
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| T-bar pull |
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| deltoids |
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| Standing barbell row to the chin |
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| Bold"> |
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| Triceps |
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| Push-ups on the uneven bars |
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Bottom workout
| muscle group |
Exercises |
Number of approaches |
| Bold">Select 2 exercises per group from the list |
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| Quadriceps |
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| hamstrings |
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| Hyperextension with weights |
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| calf muscles |
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| Bold">Select 1 exercise per group from the list |
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| Abdominal Press |
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Split push-pull
Pulling groups (hamstrings, lats, biceps, abs)
| muscle group |
Exercises |
Number of approaches |
| Bold">Select 2 exercises per group from the list |
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| hamstrings |
Deadlift in the middle stance from the middle of the lower leg |
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| Leg curls while sitting on the simulator |
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| Lying leg curls on the simulator |
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| Hyperextension with weights |
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| lats |
Bent-over barbell row with a shoulder-width underhand grip |
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| Bent Over Overhand Barbell Row |
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| T-bar pull |
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| Traction to the chest while sitting on a high block with a grip from below shoulder width apart |
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| Head row sitting on a high block |
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| One arm dumbbell row |
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| Pull to the stomach sitting on a low block with a narrow grip |
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| Bold">Select 1 exercise per group from the list |
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Standing barbell curls, underhand grip |
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| Incline dumbbell curls sitting on an incline bench |
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| EZ Barbell Curls Sitting on the Scott Bench |
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| Concentrated flexion of the arm while sitting with the support of the elbow in the thigh |
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| Abdominal Press |
Torso lifts on an inclined board for the press |
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| Incline Leg Raises |
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| "Folding" sitting on the edge of the bench |
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| Lifting the knees to the chest in emphasis on the bars for the press |
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| Torso lifts with turns on an inclined board for the press |
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| "Crunches" with raised and bent legs |
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1"> Training "pushing" groups (quadriceps, chest, deltoid, calf, triceps, erectors of the spine)
| muscle group |
Exercises |
Number of approaches |
|
| Bold">Select 2 exercises per group from the list |
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| Quadriceps |
Leg press lying on the simulator 45 degrees |
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| Wide stance back squat |
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| Wide stance squat in Smith machine |
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| Lunges forward on one leg with dumbbells in hands |
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| Straightening legs sitting on the simulator |
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| pectoral muscles |
Bench press lying on a horizontal bench |
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| Incline Bench Press |
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| Dumbbell bench press lying on a horizontal bench |
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| Incline dumbbell bench press |
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| Breeding hands with dumbbells lying on a horizontal bench |
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| Crossing arms standing on upper blocks crossover trainer |
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| deltoids |
Standing barbell press from the shoulders with an average grip |
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| Bench press sitting from behind the head with a grip wider than average |
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| Seated dumbbell press from the shoulders, grip palms forward |
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| Standing barbell row to the chin |
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| Barbell row standing up behind the back |
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| Breeding hands with dumbbells standing to the sides |
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| Breeding hands with dumbbells sitting in an inclination forward |
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| calf muscles |
Toe press on the leg press machine |
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| Rises on socks standing on the simulator |
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| Rises on socks while standing in a forward bend on the simulator |
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| Rises on socks sitting on the simulator |
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| Bold">Select 1 exercise per group from the list |
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| Triceps |
Bench press lying on a horizontal bench with a narrow grip |
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| French bench press with EZ bar |
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| Push-ups on the uneven bars |
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| Triceps press down on the block with a rope handle |
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| Erectors of the spine |
Deadlift in classic stance |
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| Sumo Deadlift |
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| Hyperextension with weights |
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| Forward bends with a barbell on the back |
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1 "> It should be recalled that one more methodological nuance that it is advisable to take into account when using the initial schemes of split programs is the use of the “muscle priority” technique. Its implementation is quite simple: exercises for that muscle group that tends to lag relative to others should be placed in the first third of the set of exercises.Exercises for the group that is most developed and quickly responding to hypertrophic training methods should be placed in the last third of the set of exercises.At the same time, it is permissible to redistribute the volume of work to these groups - an increase by one approach in the amount of work for a lagging group and a decrease by one approach volume of work per advanced group.The condition of maintaining the total volume of work within 20-22 approaches is preserved.It should be said that the exercises given here are not a dogma at all, but just an example, and if the trainee has the opportunity to replace some of them with exercises with weight own body(of course, with additional weights, so that this leads to the execution of the specified number of repetitions within the rep maximum), then this can be successfully used for variety and variability.
Well, finally, the above two tables of exercises and the recommended amount of load of muscle groups cannot be considered as a kind of "lesson plan", by completing which, you will get a guaranteed transition to the "next class". This is just an example of how mesocycles can be built for an advanced beginner who has successfully stepped over the initial cycles in his development, and for whom the previous volumes of loads in the weekly and monthly cycles cease to have a training effect. In each case, the training program must be strictly individualized if the athlete or his coach claims to receive meaningful results.