Under bodybuilding, it is primarily perceived as a decrease in the level of fatty tissues and muscle building. Classes aimed at increasing weight are quite different from strength training. It is very important to plan the training plan correctly: the number of trainings, a set of exercises, the number of approaches and sets. It is difficult to achieve the desired effect if a program is not developed. An excellent scheme that fully copes with the above tasks is a three-day split to the mass. Let's look at what it is, what exercises are included in the program, and how to deal with it to ensure muscle building.
What is a three-day mass split?
What is this scheme? A three-day split per mass is nothing more than a 3-day system of classes per week. This scheme is quite popular. She found approval among professionals, advanced athletes and beginners, only learning the basics of body formation.
According to this scheme, all muscles are divided into certain groups. During each training session, only one group is being studied. Thus, throughout the week all muscles are involved, and at the same time only once. For example, on Monday, the biceps and back are worked out. On Wednesday, they work on triceps and chest. On Friday, shoulders and legs are left.
For a long time, bodybuilders tried to pump all muscle groups in one workout. However, over time, it became clear that such programs are far from perfect. The athlete had to perform many exercises, approaches. Of course, such a load led to fatigue. As a result, the last groups of exercises no longer provided the necessary muscle pumping.
This is where the three-day split for the mass replaced the exhausting, not providing the necessary effect of classes. The basis of such training is a separate pumping of different muscle groups.
The main advantages of split classes
You already understand why the choice of many athletes dwells on this training scheme - it becomes possible to work out the muscles better. But this is not the only advantage of this scheme of classes.
Split to mass has a number of advantages:
- The duration of the workout. Since only a specific muscle group is being worked out, the duration of the lesson is accordingly reduced. If earlier the training could take 1.5-2 hours, then according to the split system it lasts only 30-45 minutes.
- The intensity of the lesson. It is much easier to pay attention to a specific muscle group than the whole body. Naturally, in this case, the selected fabrics will be worked out much more efficiently and better.
- The mood. No one will argue that this factor plays a crucial role in achieving the result. Agree, a 2-hour training session, after which, instead of a favorable effect, you feel very tired, is unlikely to please anyone. Another thing is a 30-minute lesson, after which there is a slight sipping in the muscles and the results are much better.
Split
Trainers have developed many effective 3-day split programs. Despite their difference, most often they are built on the same principle - “push-push”. This means that split for mass gain involves working out pulling muscles in one lesson and pushing muscles in another. In the third workout, they are engaged in legs.
What options can be offered to an athlete? The following three-day splits are recognized as the most effective.
The first option consists of a study:
- spinal muscles - biceps;
- breast tissue - triceps;
- lower extremities - shoulders.
In the second embodiment, pumped:
- back - triceps;
- pectoral muscles - shoulders;
- leg muscles - shoulders.
In the third version, they are involved in:
- back - chest;
- upper limbs - shoulders;
- legs.
The fourth option is characterized by pumping:
- spinal muscles - biceps - posterior deltas;
- chest - triceps - front deltas;
- legs.
Option selection
As you can see, specialists have developed many training schemes. That is why the question often arises before a person: which of them should be preferred? Each of the options has its own advantages, and is not without drawbacks. Therefore, the best three-day split for weight is the training scheme that suits you as much as possible.
Most often, trainers choose the first version of the training program. The experts see the advantage of this separation in the following:
- Each muscle group is worked out 1 time for 7 days.
- When the back is training, the biceps are definitely worked out. Therefore, to "finish off" these muscles is necessary at the end of the workout.
- The above rule applies to another group: chest muscles - triceps.
- Leg pumping ends with work on the tissues of the shoulders. Lower limb training provides the strongest anabolic response. Thanks to this, the deltoid muscles provide a powerful incentive for development.
Features of the right choice
At the same time, choosing the most effective training scheme, many factors should be taken into account:
- Floor. Split workouts for men and women are significantly different. This is dictated by many reasons, among which the different structure of the muscle corset and different goals. Girls begin training to lose weight and give the body a slight relief. A three-day mass split for men is the construction of a beautiful figure. The stronger sex resorts to such training, trying to provide “tuberosity” to the biceps and the “brickwork” of the press.
- Level of training. If you are a beginner, then do not immediately go to split training. Experts recommend the first time, during one session, to pump all muscle groups. This will ensure a balanced and even development of the body. And only by increasing endurance and strength indicators, you can safely proceed to the split exercises.
- Body type. All people are divided into 3 types: ectomorphs, endomorphs and mesomorphs. Depending on their physique, some are able to quickly improve their body. For others, this task is almost impossible. That is why the approach to training should be completely different.
Consider what classes are recommended for men, depending on their physique.
Recommendations for ectomorph
Very often, men distinguished by such a physique have many complexes. After all, they are characterized by a very "slender" figure, thin and long limbs. It’s quite difficult for such people to gain weight. It is dictated by an excellent metabolism. However, do not despair. The right approach to training will transform such “shortcomings” into advantages.
The three-day split for mass gain for ectomorphs is based on the following recommendations:
- Focus on basic exercises.
- The duration of the lesson should not exceed 45 minutes.
- Repeat exercises for each muscle group 6-8 times. Approaches should be 4-6. This will provide maximum results from physical exertion.
In addition, if you are an ectomorph, then remember the main rule: more - this is not at all better.
Training program for ectomorph
Now we will consider what the training scheme should be so that a thin enough person can properly pump the body.
Experts recommend the following three-day split for ectomorph weight.
On the first day, work on your legs and shoulders with the following exercises:
- squat (repeat the exercise 8 times, doing 3 sets);
- leg press (6-8 times - 3);
- dumbbell bench press in a sitting position (6-8 - 2);
- bench press, pushing it from behind the head / from the chest, standing (6-8 - 3).
In the next training session (after 1 day of rest), do sternum and triceps using:
- bench presses, in the supine position (8 times - 3 sets);
- French bench presses in a lying or standing position (6-8 - 3);
- push-ups on the bars, you can use bench presses, complicating the weights, on an inclined surface (6-8 - 3);
- extension of the upper limbs standing on the block (6-8 - 2).
The last training of the three-day course (after a day of rest) is aimed at working out the back and biceps. This goal is achieved:
- pulling up (weights recommended) with a wide grip (repeat the maximum number of times, complete 2 approaches);
- rod traction, during tilt, to the belt (8 - 2);
- deadlift (3 to 6-8);
- lifting the barbell to the biceps (6-8 - 3).
After the lesson, rest is provided for 2 days.
Recommendations to Mesomorphs
This category includes people with naturally developed muscles, a wide chest, and a long torso. They have a great increase in muscle mass. It is easiest for people with such a physique to form a beautiful body.
The split for gaining mass to the mesomorph is based on the following rules:
- It is recommended to repeat the exercise 8-12 times. Approaches need to be made 6-8.
- It is allowed to include in the lesson special exercises aimed at improving muscle forms.
- In one lesson, it is recommended to work out 2-3 groups of muscle tissues.
Training complex
A three-day split for building muscle mass for the mesomorph is built on such exercises.
On Monday, the muscles of the back and shoulders are worked out with the following exercises:
- pulling up (the load is turned on) on the crossbar (repeat the maximum number of times, carry out 2 approaches);
- rod traction, the body is tilted (10-12 - 3);
- deadlift (8 times - 3 sets);
- bench press, pushing it away from the chest, in a standing position (10 - 3);
- repeat the exercise, but now in a slope (12 times - 2 sets);
- lifting dumbbells, exercise through the sides (12 - 3);
- by press (25 - 5).
On Wednesday, an activity to improve the pectoral muscles and arms consists of:
- breeding dumbbells on a bench, lying down (12 times - 2 sets);
- bench press, lying down (10 - 3);
- lifting the barbell (for biceps) (10 - 4);
- extension of the upper limbs on the block in a downward direction (12 - 3);
- dumbbell press, while lying on an inclined surface (12 - 3);
- lifting dumbbells (for biceps) (12 - 3);
- French bench press, lying on a bench, with a barbell (10 - 4);
- the press (25 - 5).
On the third day (Friday), do your feet with:
- squats, holding the barbell on your shoulders (12 times - 3 sets);
- extension of the lower extremities on the machine (12-15 - 2);
- lifts on socks in a standing, sitting position (14-20 - 4);
- bending the legs while on the machine (8-10 - 3);
- leg press (8-10 - 3);
- the press (25 - 5).
Features of classes for endomorphs
This category includes people prone to fullness. They quickly gain excess weight, which lingers in the area of the hips, abdomen, worsens the shape of the chest, shoulders.
Training for endomorphs is based on the following principles:
- The basis of classes is heavy exercises that provide calorie burning and lead to improvement (growth) of muscle mass.
- The minimum time is allowed for the interval between rests between sets - no more than 60-90 seconds.
- The duration of one workout is from 90 to 120 minutes.
Training complex
The three-day split for the endomorph mass consists of the following activities.
On Monday, it is recommended that you exercise with the following exercises:
- squats with holding the bar on the shoulders (12-15 times - 4 sets);
- leg extensions on the machine (12-15 - 3);
- leg presses on the simulator - lying down (12 - 3);
- bending the legs, also on the machine (10-12 - 3);
- bench presses, pushing away from the chest, in a standing position (10-12 - 4);
- pumping the press (2-3 types of exercises) ;
- dumbbell presses in a sitting position, holding hands above the head (12 - 3);
- jumping rope, jogging (about 10-12 minutes).
On Wednesday, diversify your workout with:
- bench press, being in a horizontal position (10-12 times - 4 sets);
- breeding dumbbells lying on the bench (12 - 3);
- dumbbell bench press, remaining lying on an inclined bench (12 - 3);
- extension of arms on the block in a downward direction (12 - 3);
- French bench press with EZ bar, lying down (10-12 - 3);
- exercises for the press (2-3 types);
- running, jumping ropes (10-12 minutes).
And on Friday, perfect the body with such exercises:
- pull-ups to the chest / chin area on the crossbar (8-15 times - 4 approaches);
- rod traction during tilt to the stomach (10-12 - 3);
- deadlift (3 to 8);
- thrust of the T-bar to the chest area when tilted (8-10 - 3);
- lifting dumbbells, sitting on a chair, for biceps (10-12 - 3);
- lifting the barbell, while standing, on the biceps (8-10 - 3);
- swinging the press;
- run, skipping rope.
To make your split workouts as effective as possible, it is best to conduct them under the guidance of a competent instructor. This is especially important for beginners.