Basic exercises: legs, shoulders. Chest and shoulders training in one day - creating the right program

For beginner athletes, training chest and shoulders on the same day may seem like an unacceptable combination, but for advanced and pro athletes this is one of the most effective types split. This combination when working out two muscle groups can bring many benefits, but only if proper organization training and optimal selection of exercises. It's time to reveal the main secrets of the pros and introduce all athletes to one of the most effective types of splits in bodybuilding.

Why is it effective to train your chest and shoulders on the same day?

If the thought of combining shoulders and chest in one workout doesn't shock you, it's time to move on to the benefits of such a split. It is important to understand that despite the popular combinations, which are based on the development of antagonist muscles, this split uses a completely different principle. Work on each group is based on the method of stress consolidation, where similar muscle groups.

There are two main types of splits for training the shoulders and chest. The first is based on working out the chest, as well as the front deltoids, which will already receive a load in the pressing movements, in one workout. In most cases, exercises for the middle deltoids are added to this training. In this case, the posterior head will be worked out on back day, which also relates to the principle of stress consolidation.

The second option is simpler - you simply train the muscle groups of the pectorals and shoulder muscles in one workout, including all three delta bundles. In this case, exercises for the pectoral muscles are done first, and the shoulders are achieved in the second half of the workout.

What benefits can this split provide? Among the main advantages are:

The ability to focus on large muscle groups (by including shoulders on other days);
Increasing the effectiveness of training and progression due to proper training shoulders;
Reducing the total time for shoulder training without loss of efficiency (to properly work out the deltoids, it is enough to complete 3-4 exercises);
Reduced risk of injury due to shoulder training in static-dynamic mode.

The last point is especially worth highlighting. The practice and experience of professional athletes show that static-dynamic training for deltoids is superior to classical training in all respects. Moreover, it is incredibly relevant in such splits, where you can perform powerful basic exercises for the main muscle group (in this case, the pectorals), and work out the deltoids in a static-dynamic mode.

Amateurs should not always listen to the advice of pros, because they have a completely different attitude towards training, nutrition and the general approach to progression. However, in some cases, only the advice of experienced athletes who already have impressive volumes can be most useful. We have analyzed and collected the main recommendations from world-famous athletes who have proven in practice that they understand how to do shoulders.

Tip #1 – Use Statodynamics

Lots of athletes different levels We were convinced that the static-dynamic mode is best suited for the shoulders. Firstly, such training ensures muscle growth even when you have reached a plateau and have not seen progression for years. For beginners, stato-dynamics will also provide many advantages and will protect you from injuries that can occur when working with heavy weights.

Tip No. 2 - the correct ratio of exercises and cycles

It is important to understand that despite the dominance of static-dynamic training, the classics have not been canceled. Any muscle needs a variety of loads to develop, so use different cycles. If you use compound shoulder exercises, do them at the end of your chest workout. After this, give the muscles a little rest and begin to carefully work out the deltas. To do this, it will be enough to perform one exercise at a time. The only exception is the rear delta. if you train all the heads in one day, combining them with the chest, then you can add +1 exercise for the back bun.

Tip #3 – choose the most effective exercises

Stato-dynamics has become a real discovery in fitness. But despite the fact that this technique is ideal for working out the deltoids, it is extremely important to choose the right exercises. For the chest muscles, it is best to use the classics: bench press and dumbbell bench press, bench press incline bench, flyes with dumbbells, pullover, crossover work. For the shoulders - swings in front of you, to the sides, bent over raises, bench presses in the machine, and seated delt raises in the machine.

Tip #4 – don’t chase the scales

Forget about trying your best to increase the weight of the weights when training your shoulders. Firstly, the static-dynamic mode does not require heavy weight, rather, on the contrary, only a slight burden will allow you to correctly reveal the essence of this technique. Secondly, do not overload the shoulder joint big scales, therefore, when combining shoulder training with the chest, it is better to give preference to high-quality training with weights of no more than 35-40% of the maximum.

In general, the main thing is to approach the matter correctly, not to perform a large number of exercises for the deltas and to focus on the highest quality work on each beam. And of course, it is important to remember that the shoulders need to be trained only in partial amplitude.

It's time to move from theory to practice, so it's important to shed some light on what a chest and shoulder combination training program should look like. It is important to understand that you should not focus on just one scheme. Try to make changes, do different exercises, for example, alternate between a dumbbell press and a press in a simulator for the middle beam, or bent over swings with flyes in a simulator for the rear bun. Remember that the combination of classics and static-dynamics is only a training model. All other principles, such as variety, progression of load, remain undeniable.

It is important to monitor the intensity and volume of your workout. The timing of your workout is important, so try to keep your workout to no more than one hour. This will be enough to fully complete all the necessary “base” for the chest and work out the shoulders in static dynamics. Fortunately, this mode of operation allows you to do approaches quite quickly.

For newbies

Even for beginner athletes, training the chest and shoulders will have its benefits, although the volume of work must be carefully monitored to avoid overtraining. Let's look at two program options that beginners can use as a basis.

Chest, anterior and middle delta:

This option includes a workout where the middle and front bundles deltoid muscles are worked on with the chest, and the posterior bundle - on a separate day, with the back muscles. The workout itself will look like this:

Bench press;
Lying dumbbell flyes;
Pullover with dumbbell;
Swing with dumbbells in front of you;
Seated dumbbell press.

Now let's look at an example of a workout where you need to perform exercises on the posterior bundle. The program also contains one basic movement for the shoulders.

Bench press;
Incline dumbbell press;
Raising arms in the simulator;
Pullover with dumbbell;
Army press;
Bent-over dumbbell raises;
Shoulder press in the simulator;
Lifting a dumbbell in front of you.

It is important to start your shoulders with a basic exercise, then work on the back bunch first, and then the middle one. This split is most effective because you do shoulder exercises on one day, leaving other days to work other muscles. It is important to remember that the anterior deltoid, which is used in most presses, is best done at the very end of the workout.

For advanced

In advanced athletes' programs, the main difference will be in the volume of training and the number of approaches for each exercise. Let's look at two examples of programs of professional and experienced athletes, which vary between medium and heavy deltoids.

The first version of the program involves working out all the delta bundles after the chest muscles. This allows you to leave others training days for the back, legs and arms, giving all muscle groups an even load.

Bench press – 4*12, 10, 8, 6;
Hammer press/incline dumbbell press (for upper pecs) – 4*12, 10, 8, 6;
Lying dumbbell flyes – 4*12, 10, 8, 9;
Behind the head barbell press in Smith;
Machine press/seated dumbbell press;
Raising the arms for the rear delts with the chest resting on the bench;
Lifting a dumbbell in front of you while sitting on a bench.

Chest training is performed in the standard mode, shoulders - in static-dynamic mode, in the mode of 40-45 seconds of load at a slow pace and 35-45 seconds of rest for 1 cycle. For each exercise there are 4 cycles. It is important to remember that the deltoid shoulders are usually involved in chest exercises, so only one exercise will be enough for the front beam.

The second training option involves combining only exercises for the anterior bundle with chest training. In this case, the middle and rear deltoids will be worked on back day.

Bench press/incline – 4*12, 10, 8, 6;
Dumbbell bench press/incline – 4*12, 10, 8, 6;
Lying dumbbell flyes – 4*12, 10, 8, 9;
Pullover with dumbbell – 4*12, 10, 8, 6;
Crossover – 4*12, 12, 10, 8;
Lifting dumbbells in front of you in a sitting position;
Lifting the barbell in front of you while sitting;

Both shoulder exercises are performed with partial range of motion.

The main problem for athletes who do not make noticeable progress is the incorrect distribution of priorities. It is important to understand that not only training, but also nutrition, recovery and lifestyle have a significant impact on muscle growth. Even if you give 100% and spend a lot of time in the gym, this does not mean that muscles are guaranteed to grow.

Unfortunately, not only the diet, but also the quality of the products very often leaves much to be desired. In this case, no help sports supplements not enough. However, you shouldn’t immediately run out and buy all the “magic jars”; not all of them will be relevant.

Among the primary and mandatory additives it is worth highlighting Whey Protein, vitamin and mineral supplements, creatine and BCAA. Optionally, you can add casein to the list by taking it before bed. Among the “effective but not necessary” category, it is worth highlighting omega-3, beta-alanine and pre-workout complex. This is something that will accelerate muscle growth, increase performance and increase the impact of training.

If we talk about maximizing the result, then it is highly advisable to add good test boosters and recovery supplements to the list. These supplements usually contain natural ingredients and often it is their effect that has the maximum effect on muscle growth and strength.

Extract what is useful, reject what is useless, add what
What belongs only to you.© Bruce Lee
Three-day split for mass, the most common option for breaking down muscle groups by day. That is why on Monday, Wednesday, and Friday evenings there are the most people in the rocking chair.
* An experiment was conducted, there were two control groups, one studied two-day split, the other for three days. As a result, the group training for three days gained 50-60% (I don’t remember exactly) more meat than those who trained for two days.
Hence the conclusion: By doing a two-day split, you can progress only at first, in the future it is nothing more than a way to maintain shape.
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Let's discuss scheme for an ideal three-day weight split. I will express my opinion, based on the materials I have read and my own practice, then I will listen to yours. As a result of disputes, an averaged 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, deltoids
Legs– quadriceps, hamstrings, calves
With this arrangement, the muscles do not overlap and have enough time to recover. The press is swinging 1-2 once a week on any day. The three-day weight split, in my opinion, can be improved as follows:
Monday– Back, biceps, rear deltoids
Wednesday– Chest, triceps, anterior deltoids
Friday– quadriceps, hamstrings, calves, middle deltoids
Thus, the load on the shoulder joint is evenly distributed throughout the day and one of the principles is observed proper pumping deltas, “Each bundle of deltas must be pumped on separate days”.
Now let’s go through the individual days of the three-day mass split:
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Monday(Chest + triceps + anterior deltoid)
Bench press 4x6 (preferably pyramid style)
Butterfly (one drop set to complete failure)
Dumbbell bench press 2-3x8-10
Incline dumbbell press 2-3x8-10
Dumbbell press in reverse tilt 2-3x8-10
* One basic exercise for the chest, followed by one exercise to work each part of the pectoral muscle (top, middle, bottom and inner part). The butterfly is usually placed at the end, but it seems to me that full hammering before stretching exercises (dumbbell fly presses) will give greater results due to better stretching of the fascia (link). 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. It's best to end a three-day split for beginners with an isolation exercise.
Example:
Bottom of chest- Parallel bars, Reverse barbell or dumbbell press, Upright crossover
Mid chest- dumbbell bench press, bench crossover, push-ups, bench dumbbell flyes
Upper chest- Bent-over barbell and dumbbell presses, including bent-over crossovers (bench), push-ups (legs elevated)
Mid chest- butterfly, bench press narrow grip, push-ups with a narrow grip, crossover if you attach the handles to lower blocks with a straight position of the arms, it can target the middle of the pecs. A three-day split for beginners does not always include a mid-chest exercise.
Squats 4x6-8
Lunges/leg press/hack squats 3x8-10
Quadriceps (extension) 2x12
Biceps femoris (flexion) 2x12
Calf muscles (calf raises with barbell) 2x12-20
* Typical scheme without any features one or two basic exercises and elaboration
Working out the middle delta:
Barbell overhead press/dumbbell press/chin row (wide grip) 3x8-10
Dumbbell lateral raises 2x10x10 (drop)
... That’s probably all, it’s impossible to mention all the little things at once, there are too many individual things. Do not forget to put weak muscle groups first, and where possible, work each side separately to increase concentration on working muscle. For example, I do dumbbell raises for deltas with one dumbbell.
P.s. What are your opinions? What are your programs? Let's discuss!

Every beginner or athlete after a long break is recommended to do leg and shoulder training on the same day in the first month of exercise. In this case, until the muscles have become toned and are not able to withstand an entire workout for one muscle group, it is necessary to perform split training, that is, work out several muscle groups at a time. If you are wondering whether it is possible to train your legs and shoulders in one day, then without a doubt start training, safely combining these two muscle groups. They are well combined, while you have energy, you need to work on small deltoids, which did not get tired during the training, and then start working on your legs.

By the way, some train these muscle groups with multifunctional exercises (barbell pull, clean and jerk, snatch, thrusters, etc.). The main thing is to follow all the recommendations for training and nutrition, then a properly selected set of exercises will help you achieve success.

Who is suitable for training legs and shoulders in one day?

For a beginner, leg training may initially include 3-4 exercises, and for deltoids - 3 exercises (front, back and middle delta). Therefore, it makes no sense to devote a separate day to one group, therefore, we train legs and shoulders in one day.

Only a professional with a high level of physical fitness is able to withstand serious loads, including basic and isolating exercises for one group, but for an amateur, 6 exercises only for the delta will be backbreaking work.

Shoulder Exercises

How to properly train the shoulder girdle on the same day as the legs? You should start your training with the deltoids; after energy-intensive leg exercises, you are unlikely to find strength.

Remember! How larger muscles, the more energy the body will spend on their work and restoration. Start the session with smaller, weaker, lagging muscles without wasting energy in advance.

To simplify the technique for beginners or when working with heavy weights, dumbbell presses can be performed while sitting on a bench. Standing press technique:

feet shoulder-width apart, knees slightly bent to eliminate stress on the knee joint;
We hold dumbbells in our hands, raising them up initial position to the shoulders, arms to the sides with elbows down;
As you exhale, lift dumbbells, straightening your elbows above your head;
arms and body should remain in the same axis, without leaning forward or backward;
As you inhale, smoothly lower the dumbbells to your shoulders without throwing them; lower them more slowly than lift them.
to gain mass, perform 8-12 repetitions, 3-4 sets.

This type of press is best performed while sitting, since it is necessary to fix the body in a stationary position. To do this, you need to rest your back on a bench set at an angle of 90 degrees:

sitting, take dumbbells in your hands, turning your wrists in inner side, holding your forearms in front of you, elbows down;
as you exhale, lift the dumbbells from the sides, turning your hands in the middle of the movement and squeezing the dumbbells over your head at the top point, as with a regular dumbbell press;
while inhaling, slowly lower the dumbbells in the reverse order, also through the sides, turning the dumbbells “towards you” at the lowest point;
and also, for the shoulders you need 3-4 sets of 8-12 repetitions.

Deadlifts are performed standing with a straight bar:

Place your palms in the center of the bar with an overhand grip so that the thumbs can touch each other at a distance between them. Brushes in the "lock" thumbs down;
feet shoulder width apart, knees also slightly bent;
as you exhale, stretch the bar along your body, lifting it to your chin, with your elbows reaching out to the ceiling. Do not swing or twist the hand, just raise the bar to the level of the collarbones;
Gently straighten your elbows as you inhale, lowering the barbell down onto your hips.
required number of approaches 3-4 8-12 times.

standing, knees bent, holding dumbbells in our hands, elbows slightly bent, dumbbells close together in front of us;
with an exhalation, we perform dumbbell swings from the sides, keeping the angle at the elbow motionless, at the top point lifting it just above the shoulders and hands;
with a slow movement through the sides, we lower the dumbbells while inhaling, connecting at the lowest point;
here it is also important not to help with your body and not to perform jerky swings, feel the work of the middle deltas;
perform swings 3-4x8-12 times.

This technique can be performed with a narrow grip, thus the front deltoid will work:

standing or sitting on a bench, take the barbell with a shoulder-width grip from above, bend your elbows, lift the barbell, and place it on your back;
As you exhale, push the barbell overhead, bringing your elbows and forearms parallel in front of you. Straighten your elbows at the top point;
as you inhale, lower the barbell onto your back without touching or throwing the barbell;
perform 3-4x8-12 reps.

This exercise is designed to work on the rear deltoids. Can be performed either standing or sitting in an inclined position:

feet the width of the pelvis, knees bent, bend forward with a straight back until parallel to the floor and fix the position, you can rest your head on the bench;
arms freely lowered, holding dumbbells with elbows slightly bent;
as you exhale, perform swings through the sides up to the shoulder joints, without straightening your elbows;
while inhaling, return the dumbbells down, keeping your back straight;
and also 3-4x8-12.

Leg exercises

Do leg exercises after you've done your shoulders. Start with difficult basic exercises free weight or on a simulator, then move on to isolating ones, in which one muscle is worked.

In order to train with a barbell on your shoulders, not only your legs, but also your abs and back must be strong.

Attention! Incorrect execution technology is dangerous to health! Do not place the bar on cervical spine spine. Under no circumstances should you round your back or bring your knees beyond your toes; they should not be sharp; take care of your joints.

The exercise is performed in power frame:

place the barbell in the power rack just below your shoulders, bend your knees slightly, squat under the barbell and place the barbell on the top of your trapezius, holding the barbell with a wide grip;
pushing off with your feet, remove the bar from the racks and take a couple of steps back;
take a stable position - feet slightly wider than shoulders, pointing your toes slightly to the sides, gaze directed forward and upward to avoid a strong tilt of the body;
Tighten your abdominal and back muscles, bringing your shoulder blades together, and as you inhale, slowly lower yourself down, bending your knees at a right angle. Shift your body weight onto your heels without twisting your pelvis, pulling your tailbone back, forming a slight arch in your lower back. Squat until your thighs are parallel to the floor, without leaning your body onto your legs;
as you exhale, perform a faster rise, pushing off with your heels, using the strength of your buttocks and hips to straighten your torso;
at the top point, do not straighten your knees completely, thereby removing excess stress on your knees;
as usual - 3-4x8-12 times.

The exercise is performed in a special simulator, carefully select the working weight, you should have enough strength for 8-12 repetitions “to failure” - when the muscles cannot perform more repetitions than necessary:

place your feet on the bench press platform with your toes apart (the wider the position, the more the adductor surface of the thigh works, and the narrower the position, the more the quadriceps works);
place your lower back and tailbone at a right angle to the machine, without twisting your pelvis;
remove the clamps and lower the free platform onto your feet;
As you inhale, gently bend your knees, bringing your hips as far down as possible, with your knees slightly apart in the direction of your toes. Do not lift your lower back at the lowest point;
push the platform up with your heels without jerking as you exhale, without straightening your knees completely;
as always, 3-4 approaches, from 8 to 12 times.

To isolate the hamstrings, perform leg curls on a machine in a sitting position:

set the required load on the blocks, sit down with your feet on a special roller, touching your ahiles;
lower the hip support roller and press the hips, but not too much, this will stabilize the position of the hip;
exhale, bend your legs using the hamstrings, bringing your heels under the seat to your buttocks;
as you inhale, smoothly return to the original position without straightening your knees completely;
as usual, 3-4x8-12.

Quadriceps Isolation Exercise:

set the required load weight in the simulator;
sit down with your feet under a special leg cushion, your lower back pressed tightly to the seat;
exhale - extend your legs using the quadriceps force, without straightening your knees completely;
while inhaling, without throwing, smoothly lower the roller;
do 3-4 approaches, 8-12 times.

Example deadlift performed with a barbell or dumbbells in hands:

Grab a barbell or dumbbells with a normal grip, shoulder-width apart, and rise to a standing position with your back straight. Also place your feet shoulder-width apart, keeping your knees straight;
straining your abs and back muscles, while inhaling, lower yourself with a straight spine until it is parallel to the floor, stretching your hamstrings as much as possible, transferring your body weight to your heels;
Exhale and push your torso up with your buttocks and lumbar extensors, reaching the starting point.

Note! The straight knee technique increases the load on the hamstrings, but at the same time the knees are under greater load. If you experience knee pain, change the exercise Romanian craving on bent knees.

There is some difference in the composition of the complex for beginners and advanced athletes, so the training program for the shoulders and legs will also differ from one another. But basic and isolating exercises will definitely be present for everyone, regardless of training and training experience. A base is also necessary for a beginner, since multi-joint exercises with free weights not only tone all muscles at the same time, but also give an anabolic boost to each muscle group.

Program for beginners

A set of workouts for beginners involves working with shoulders and legs on 1 day.

Standing barbell press 3x10-12.
Barbell row to the chin 3x10-12.
Swing dumbbells to the sides 3x10-12.
Bent-over dumbbell swings 3x10-12.
Squats with a barbell 3x10-12.
Deadlift on straight legs 3x10-12.
Seated leg extension 3x10-12.
Seated leg curls 3x10-12.

At first, the deltoids and lower limbs need to be trained together to get enough load on each muscle group, but without overdoing it and injuring the ligaments and fibers.

The leg and shoulder training program is performed once a week for 1-2 months, during which time the muscles will tone and get used to the load, after which you need to move to an advanced level.

Advanced program

For high level athletes physical training, there is also a set of exercises for the legs and shoulders in one day, but the complexity of the exercises and the intensity of the load will be much higher.

Squats with a barbell 4x8-12.
Seated leg extension 4x8-12.
Leg press 4x8-12.
Seated leg curl 4x8-12.
Bench press behind your head, standing or in a Smith machine 4x8-12.
Barbell row to the chin 4x8-12.
Seated dumbbell press 4x8-12.
Swing dumbbells through the sides 4x8-12.
Swing on rear delta sitting in a 4x8-12 incline.

Despite the intensity of the training, working weight, execution technique, it is nutrition that plays the main role in growth muscle fibers. A hungry body is unable to gain muscle mass because there are not enough calories or nutrients to do so. What is the first thing you need when gaining weight?

Firstly, carbohydrates provide energy for muscles during exercise and for their recovery. To gain weight, athletes need to consume 3-4 g of net carbohydrates for every kilogram of body weight. Roughly speaking, a large number of trays with cereals, vegetables, fruits and the like. Secondly, you need proteins in the amount of 1.5-2 g per 1 kg of weight. The amino acids that make up proteins serve for the growth of new cells and directly affect muscle volume.

Unfortunately, the amino acid composition of foods nowadays is not complete, so eating chicken breasts grown on hormones in such quantities is not very healthy. Many people are mistaken about the naturalness and necessity sports nutrition. And the modern sports nutrition market is pure supplements, processed, purified and enriched with nutrients.

In order to gain quality mass, you need to not only eat a lot, but also get the right amount. essential amino acids and full cycle amino acids. These come in their pure form and are also found in proteins and gainers. Moreover, these products are absorbed faster, which is very important after training, within 40 minutes, and in the morning.

Food products may not be able to cope with all conditions for increased volume. Therefore, athletes definitely need sports nutrition products that will supplement their diet with proteins and carbohydrates. No matter how many calories you consume, it is not the quantity of certain foods that is important, but their quality, the presence of the correct composition of dietary fat, amino acids, vitamins and minerals.

Bodybuilding is primarily perceived as reducing the level of fat tissue and building muscle mass. Exercises aimed at increasing mass are quite different from strength training. It is very important to correctly plan the training scheme: the number of workouts, the set of exercises, the number of approaches and sets. It is difficult to achieve the desired effect if a program has not been developed. An excellent scheme that fully copes with the tasks described above is a three-day weight split. Let's look at what it is, what exercises are included in the program and how to do it to ensure muscle tissue growth.

What is a three-day mass split?

What is this scheme? A three-day mass split is nothing more than a 3-day training system per week. This scheme is quite popular. She found approval among professionals, advanced athletes and beginners just learning the basics of body shaping.

According to this scheme, all muscles are divided into certain groups. During each training session, only one group is worked on. Thus, throughout the week, all muscles are used, and only once. For example, on Monday the biceps and back are worked out. On Wednesday - work on triceps and chest. Shoulders and legs are left for Friday.

For a long time, bodybuilders tried to pump up all muscle groups in one workout. However, over time, it became obvious that such programs are far from perfect. The athlete had to perform many exercises and 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 weight split came to replace the exhausting exercises that did not provide the necessary effect. The basis of such training is separate pumping different groups muscles.

The main benefits of split classes

You already understand why many athletes choose this training scheme - it becomes possible to work out the muscles more efficiently. But this is not the only advantage of this training scheme.

Ground splitting has a number of advantages:

Duration of training. Since only a certain muscle group is worked, the duration of the session is reduced accordingly. If earlier a workout could take 1.5-2 hours, then according to the split system it lasts only 30-45 minutes.
Intensity of the lesson. It is much easier to pay attention to a specific muscle group than to the entire body. Naturally, in this case, the selected fabrics will be processed much more efficiently and with better quality.
Mood. No one will argue that this factor plays a vital role in achieving results. Agree, it’s unlikely that anyone will like a workout lasting 2 hours, after which instead of a beneficial effect one feels extreme fatigue. Another thing is a 30-minute session, after which you feel a slight stretching in the muscles and the results are much better.

Drawing up a split

Trainers have developed many effective 3-day split programs. Despite their differences, most often they are built on the same principle - “push-pull”. This means that a split for gaining weight involves working the pulling muscles in one session and the pushing muscles in another. At the third training session they practice legs.

What options can be offered to an athlete? The following three-day splits are considered the most effective.

The first option consists of working out:

spinal muscles - biceps;
chest tissue - triceps;
lower extremities - shoulders.

In the second option they pump:

back - triceps;
pectoral muscles- shoulders;
leg muscles - shoulders.

In the third option they do:

back - chest;
upper limbs - shoulders;
feet.

The fourth option is characterized by pumping:

spinal muscles - biceps - rear deltas;
chest - triceps - anterior deltoids;

Select an option

As you can see, experts have developed many training schemes. That is why a person often faces the question: which one should he prefer? Each option has its own advantages, and is not without disadvantages. Therefore, the best three-day weight split is the training regimen that suits you best.

Most often, trainers choose the first option of the training program. Experts see the advantage of this division in the following:

Each muscle group is worked out once within 7 days.
When training the back, the biceps are necessarily worked. Therefore, it is necessary to “finish off” these muscles at the end of the workout.
The above rule also applies to another group: chest muscles - triceps.
Pumping up the legs ends with working on the tissues of the shoulders. Lower extremity training provides the strongest anabolic response. This provides a powerful incentive for development.

Features of the right choice

At the same time, choosing the most effective scheme training, there are many factors to consider:

Floor. Split training for men and women is significantly different. This is dictated by many reasons, including the different structure of the muscle corset and different goals. Girls start training to get rid of excess weight and give the body a slight relief. The 3-Day Mass Split for Men is a Build beautiful figure. The stronger sex resorts to such training, trying to provide “lumpy” biceps and “brickwork” abs.
Level of training. If you are a beginner, then you should not immediately switch to split training. Experts recommend that at first, during one session, pump up all muscle groups. This will ensure balanced and even development of the body. And only after increasing your endurance and strength indicators, you can safely move on to split classes.
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.

Very often, men with this physique have many complexes. After all, they are characterized by a very “slender” figure, thin and long limbs. It is quite difficult for such people to gain weight. This is dictated by excellent metabolism. However, don't despair. The right approach to training will allow you to transform such “disadvantages” into advantages.

The three-day mass gain split 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. There should be 4-6 approaches. This will ensure maximum result from physical activity.

In addition, if you are an ectomorph, then remember the main rule: more is not better at all.

Exercise program for ectomorph

Now let’s look at what the training regimen should be so that a fairly thin person can properly pump up the body.

On the first day, work on your legs and shoulders with these exercises:

squat (repeat the exercise 8 times, doing 3 approaches);
leg press (6-8 times - 3);
dumbbell presses in a sitting position (6-8 - 2);
bench press, pushing it from behind your head/from your chest, standing (6-8 - 3).

On your next workout (after 1 day of rest), target your chest and triceps using:

barbell presses, in supine position(8 times - 3 approaches);
French presses in a lying or standing position (6-8 - 3);
push-ups on parallel bars, you can use presses, complicating them with weights, on inclined surface (6-8 - 3);
extension upper limbs standing on the block (6-8 - 2).

The last workout of the three-day course (after a day of rest) is aimed at working the back and biceps. This goal is achieved:

pull-ups (weights are recommended) with a wide grip (repeat as many times as possible, complete 2 approaches);
pulling the barbell, while bending, to the belt (8 - 2);
deadlift (3 to 6-8);
(6-8 - 3).

After the lesson, rest is provided for 2 days.

This category includes people who have naturally developed muscles, a broad chest, and a long torso. They have a great increase in muscle mass. People with this body type find it easiest to develop a beautiful body.

A split for gaining weight for a mesomorph is based on the following rules:

It is recommended to repeat the exercise 8-12 times. Approaches need to be completed 6-8.
Allowed to be included in the lesson special exercises aimed at improving muscle forms.
It is recommended to work out 2-3 groups of muscle tissue in one lesson.

Training complex

The three-day split for mesomorphs is based on such classes.

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 as many times as possible, complete 2 approaches);
barbell pull, body 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 bending over (12 times - 2 sets);
lifting dumbbells, do it through the sides (12 - 3);
press (25 - 5).

On Wednesday, a session to improve the pectoral muscles and arms consists of:

dumbbell flyes on a bench, lying down (12 times - 2 approaches);
barbell press, in a lying position (10 - 3);
barbell lifts (biceps) (10 - 4);
extension of the upper limbs on a block in a downward direction (12 - 3);
dumbbell presses, while lying on an inclined surface (12 - 3);
dumbbell lifts (biceps) (12 - 3);
on a bench, with a barbell (10 - 4);
press (25 - 5).

On the third day (Friday), treat your legs with:

squats, holding the barbell on your shoulders (12 times - 3 sets);
extension of the lower limbs on the machine (12-15 - 2);
standing calf raises, sitting positions (14-20 - 4);
leg bends while on the machine (8-10 - 3);
leg press (8-10 - 3);
press (25 - 5).

Features of classes for endomorphs

Training for endomorphs is based on the following principles:

The classes are based on hard exercises that burn calories and lead to improvement (growth) muscle mass.
A minimum time is allotted for the rest interval between approaches - no more than 60-90 seconds.
The duration of one workout is from 90 to 120 minutes.

Training complex

A three-day mass split for an endomorph consists of the following classes.

squats holding a barbell on the shoulders (12-15 times - 4 sets);
leg extensions on the machine (12-15 - 3);
bench presses lower limbs on the simulator - lying down (12 - 3);
leg bends, also on the machine (10-12 - 3);
barbell presses, pushing away from the chest, in a standing position (10-12 - 4);
pumping the press (2-3;
dumbbell presses in a sitting position, holding your arms above your head (12 - 3);
jumping rope, jogging (about 10-12 min.).

On Wednesday, vary your workout with:

bench press while in horizontal position(10-12 times - 4 approaches);
dumbbell flyes, lying on a bench (12 - 3);
dumbbell press while remaining lying on inclined bench (12 - 3);
downwards (12 - 3);
French barbell press with EZ bar, lying (10-12 - 3);
abdominal exercises (2-3 types);
running, jumping rope (10-12 min.).

And on Friday, improve your body with the following exercises:

pull-ups to the chest/chin area on the crossbar (8-15 times - 4 approaches);
pulling the barbell while bending toward the stomach (10-12 - 3);
deadlift (3 to 8);
traction of the T-bar to the chest area when bending over (8-10 - 3);
lifting dumbbells while sitting on a chair for biceps (10-12 - 3);
lifting the barbell while standing, on the biceps (8-10 - 3);
rocking the press;
run, jump rope.

To make your split training as effective as possible, it is best to conduct it under the guidance of a competent instructor. This is especially important for beginners.

Improve your upper body program by effectively using chest and back supersets on the same day.

Gaining muscle mass is not an overnight miracle; it requires many years of dedication to the sport. But what would you say if you found out that you can achieve the desired results in half the time? Too good to be true, isn't it? In this article you will learn how to pump up your back and chest by working these muscle groups in one workout.

This is not a new idea, but supersets will help the widow reduce the time she spends in the gym, allowing her to do more work in less time, giving her an incredible feeling of fullness in her muscles. There are no strict rules for creating your own supersets, but most often they consist of a combination of two exercises on the antagonist muscles.

Let's look at how this is done using the example of the chest-back ligament.

Supersets were popularized by Arnold Schwarzenegger and have repeatedly led him to victories in numerous competitions. The superset recommendations described below will allow you to achieve the kind of upper body volume that the great Arnie would approve of.

If you plan to do this workout today, don't wear a T-shirt that is too tight unless you want to rip it. Get ready, an incredible pump awaits you!

In the classic sense, a superset is when you perform the first exercise, and then immediately (after catching your breath if necessary) move on to the second exercise. Both of these exercises together make up one set of your superset.

Move on to the next superset after completing all sets of the previous one. Rest no more than 90 seconds between sets; if 60 seconds is enough for you, rest less.

Superset 1: Bench press with medium grip / pull-ups

You might find it more logical to start with bench presses. horizontal bench in combination with traction upper block, however, the proposed implementation is better for two reasons. Firstly, the incline bench press develops the upper pectoral muscles, and, you see, there is not a single athlete who could complain about an overdeveloped upper chest. Secondly, there is nothing better than pull-ups for developing a wide and powerful back.

If you cannot freely perform pull-ups with a wide grip, still try not to replace this exercise with lat pull-downs. Use your partner's help, let him support your feet. Whatever you do, try to stay within your target rep range.

If you can't get the bar low enough due to a weak sprain shoulder girdle or previous injuries, then stop a few centimeters from your chest in a position where your shoulder joints feel comfortable. Use restraints if necessary to protect you from injury.

Superset 2: Dumbbell Flat Press/Dumbbell Bent Over Row

I love this combination because both exercises work well together. When we pump the pecs with dumbbells rather than a barbell, we force each arm to work separately and this allows us to engage many stabilizer muscles. As you perform, focus on the negative portion of the movement, slowly lower the dumbbells, and then actively but control the weight back up. Use the peak contraction method at the point of maximum tension.

Don't give in to your ego when you're in the gym. If your barbell weight is 90kg, that doesn't mean you should use two 45kg dumbbells for this exercise, they're not the same thing.

Superset 3: Crossover/Close Grip Lat Pulldown

It is normal if you feel tired at this stage, especially if you are new to this type of back and chest training. Exercises in block simulator will give you a little respite, but this does not mean that you can relax or work at half strength.

When performing a crossover exercise, try to stretch and contract the pectoral muscles as much as possible at the extreme points of the amplitude. Doing this exercise will help fill your muscles with blood and nutrients.

When performing a lat pulldown, similarly focus on contracting your back muscles at the bottom of the movement. Lower the implement very slowly in a controlled manner.

4 superset. Push-ups/hyperextension

While these chest and back exercises are great when done with just your body weight, you can make them more difficult by lifting one leg during push-ups or picking up extra weight when performing hyperextension.

Hyperextension is an exercise that involves hip joint. Don't overload lumbar region. Concentrate on working and contracting the upper gluteal muscles.

And finally, a pullover

Arnold regularly did this exercise, rightly believing that it allowed him to increase chest. Lower the weight slowly, counting to five, and raise the weight quickly, counting to one. Contract the muscles at the top as hard as possible before lowering the weight again.

Training program

10-12 reps

Perform three series (sets) of two exercises in a row.

12-15 reps

superset Bench press with medium grip 8-10 reps
Pull-ups 8-10 reps
superset 10-12 reps

superset 12-15 reps

superset Push ups 20 reps
Hyperextension 20 reps Perform two series (sets) of two exercises in a row.