Strong, pumped muscles are the result of long and intense exercises in the gym. And in this matter, the correct approach to planning a training schedule is important. It depends on several factors. One of the main is the correct combination of muscle groups. It is about him that will be discussed in this article.
Training experience
The scheduling of classes is based on training experience. For beginners, less intensive and voluminous programs are suitable, but with a greater frequency. Advanced athletes, respectively, spend longer time in the gym with the goal of deep study (from different angles) of the same muscles.
Therefore, the principle of combining muscle groups during training is the same here, the difference is only in physical activity. The same factor also depends on the statement of the problem. Does a person go to the gym just to keep himself in good shape, or does he need significant body changes. Work with all muscle groups is required. But it depends only on the purpose of training, with which you need to work more and with which less.
Physical abilities
Before deciding which muscle groups it is better to combine during training, it is worth adequately assessing a person’s physical capabilities and his degree of endurance. Will he be able to attend the hall five times a week or less? It is important to remember that each subsequent workout is tied to the previous one. And to get a good result, you need to do at least three times a week.
Physical weaknesses
When compiling a program for combining muscle groups, it is necessary to take into account the strengths and weaknesses of the athlete. Training should begin with less pumped muscles, so that the main energy is spent on high-quality work with them. Then you can go on to strengthen the groups that are in good shape.
Stamina exercises gradually. Therefore, over time, it will be possible to amend the training schedule: change the scheme of classes and weekends, the sequence of work, add exercises, increase weights or the number of repetitions and approaches.
Rest and recovery
For the qualitative formation of the muscular skeleton, rest and restoration of strength are necessary. Here, the essential components are sleep and a break between workouts. It is during this period that with proper, proper nutrition, muscle growth occurs.
As a discharge, you can use mental work. If the athlete is mentally tired of training in the gym, then you can make a profitable replacement. Skip the next lesson, and instead run for a long distance. Or perform a set of exercises on the horizontal bar or bars.
During any sporting activities it is necessary to drink water. Its amount depends on the duration and intensity of the training. On average, this is a liter and a half.
Types of combination
There are many options for programs provided for the separation of pumping or, conversely, the combination of muscle groups. The second type is called splits.
Gaining training experience and becoming stronger, more durable, you should increase the duration of classes, the number of exercises and time to recover. And, therefore, the study of each group should occur at least once a week. Combination is necessary to increase the effectiveness of classes and free up time for a break between them.
What muscle groups are recommended to be trained together? Experts point to five types of programs that differ in the level of complexity and represent the stage of ideal training to achieve the cherished athletic form.
Fullbody
For beginners, the best choice might be full body exercises. This is the study of all (large and small) muscle groups in one go to the gym. To do this, you need to do two or three approaches for each exercise. The main reason for such a small load is the adaptation of novice athletes to strength training. After all, the first thing to learn, to teach the body to connect and use the necessary muscle fibers. And only after that it is possible to strengthen them and work on the sizes. The second stage requires a high frequency with a break to restore power in 48 hours.
Training for all muscle groups for men is more intense and consistent. The latter is determined by the feature of the figure. As a rule, men begin classes in the gym with pumping of the shoulder biceps, triceps, delta, etc.
Muscle training for women has a lighter workout program. Work begins with training calves, hips, buttocks and above.
Beginners should not be zealous in the early stages of classes. This will reduce muscle pain after exercise. The “full body” program is aimed at introducing beginners to equipment. And at the same time, it allows you to pump each muscle group moderately, without specifically overstressing.
The topical issue for the strong half (and not only) has always been and is the following: how to pump biceps and triceps? Experts claim that these muscles are involved in all exercises. Therefore, do not “burn” them, zealous with exercise equipment, barbells and dumbbells. It is more correct to stick to the chosen program for symmetric mass gain.
Split top-bottom
The load during training under the program "full body" is considered low. Therefore, the next level is the division of the torso into two parts and pumping the muscles of each of them in one session. Due to the appearance of additional time, the number of exercises increases to two for each group.
Combination during training takes place in a certain sequence:
- Upper = pectoral muscles + spinal press + delta + brachial biceps, triceps.
- Bottom = quadriceps + buttocks + hips biceps + calves + abdominals .
The range of repetitions is 6-8 and 10-12 times. The first type is intended for the development of a power indicator. Therefore, it is often chosen by women. The second range (10-12 reps) is designed for muscle growth. With such a task, men usually come to the gym.
Leg press
After mastering the program "top-bottom", you can go to the next step. The volume of work is increasing in the same progression. And now each muscle group is worked out three times a week. In another way, this program is called "three-day split." It involves the combination of muscle groups by the method of exposure. So for one training session in the gym you must complete:
- Bench press, delta and triceps.
- Cravings on your back, biceps.
- Separately, it is necessary to pump the muscles of the legs.
A reasonable question arises, why is the load distribution based on this principle? It's all about the features of basic exercises. When they are performed, the athlete also pumps neighboring muscles. So, for example, training of the pectoral muscles in the hall simultaneously involves the delta and triceps. That's why, starting with this part of the body, it would be more logical to finish swinging your shoulders. If these muscle groups are divided into three days, the necessary break for recovery will disappear and the effect of subsequent training will decrease.
Experienced athletes can perform this split twice in 8 days, leaving one day off between cycles. For beginners, the training scheme listed below is suitable. The number of repetitions here is inversely proportional to the weight of the thrust.
Days | Muscle groups | Group exercises | The approaches | Repetitions |
1 | Chest, Delta, Triceps | 3 | 6-8 or 10-12 |
2 | Back biceps |
3 | Legs | 4 |
4 | Chest, Delta, Triceps | 3 |
5 | Back biceps |
6 | Legs | 4 |
7 | Relaxation | |
4 day split
With a serious level of physical fitness and endurance, you can try a split of four days. This program involves combining smaller muscle groups per workout, but increasing the volume and intensity of the exercises. This split is designed for one week. Consequently, three days are allotted for restoration of strength. Complicating the training process can reduce the rest to one day and repeat the four-day split. An alternative would be two-in-two training. The schedule is selected individually, depending on the athlete’s employment, his level of training and endurance.
As for combining muscle groups, the ideal option here is to train large with small ones (traction + bench press): for example, chest with biceps or dorsal with triceps. This program (or split of antagonists) requires a minimum of one day break. Or you can, instead of rest, shake your legs. The following is a sample training pattern:
Days | Muscle groups | Group exercises | The approaches | Repetitions |
1 | Back biceps | 4, 3 | 3-4 | 6-15 |
2 | Chest Triceps |
3 | Relaxation | | | |
4 | Legs | 5 | 3-4 | 6-15 |
5 | Delta | 4 |
6-7 | Relaxation | |
In the case of a sequence, it is first more correct to work out a large group of muscles, and then you can move on to a small one. The fact is that the latter gets tired faster. Starting with it, you can waste the main energy in vain and not already pull large weights.
5 day split
The program, which is suitable for athletes with extensive experience behind them, is called the "five-day split." There is no overlap here. On the contrary, there is a deep study of a separate muscle group. To the limit, the volume of exercises increases, their intensity. Training is half an hour or more. And the rest is usually on the weekend. In the framework of the same program, you can choose a different training scheme: 2-1-3-1. It involves working with two large muscle groups for two days. Then you need a day off. And after three days of classes, a break again.
It is not necessary to pump assisting muscles (or synergists) in sequence one after another. Otherwise, you will not be able to recover completely. The table below will help to share the load correctly:
Days | Muscle groups | Group exercises | The approaches | Repetitions |
1 | Chest | 4-5 | 3-4 | 6-15 |
2 | Back | 5 |
3 | Delta | 4-5 |
4 | Legs | 5-6 |
5 | Biceps Triceps | 3-4 |
6-7 | Relaxation | |
The table does not mention the abdominal press and calves. They belong to small muscle groups, and therefore the recovery process is fast. You can work with them every other day. In the exercise sequence program, they should be given the final place.