Is it possible to combine training? How to combine muscle groups during training? Rest and recovery

In this article, I will tell you how to properly create a training program.

I advise you to take this article very seriously and carefully!

Because whoever masters it (reads it) will no longer have 50% of questions related to bodybuilding.

Very often, when beginners come to the gym and start training, they jump from one split to another, thereby preventing their body from experiencing the pros and cons of a particular program.

In order not to stagnate in one place, you need to make a training plan and constantly follow it, otherwise you simply will not understand whether it is effective for you or not.

Okay, how do personal trainers create programs?

Usually, every newcomer who comes to the gym, when he first starts training, wants to believe in some secret training methods and a miracle program, some magic pills, they say you drink proteins - a chemist.

This is complete nonsense, if you really want to achieve results you will have to work hard on yourself.

Training programs and the trainers who create them

Usually, coaches write the same programs for all beginners with minor adjustments to suit their taste. For example: if a thin, novice teenager approaches, he can throw out some dangerous exercises.

You may ask, how is it that it gives everyone the same thing? Is this bad? In fact, if the trainer is qualified and has his own ideas about training, he will give almost the same thing to all his clients.

Because it’s simply not possible to create an ideal personal program for you the first time!

Let's hope that the coach doesn't write complete nonsense. For example, a thin teenager came to the gym to gain muscle mass, and the trainer forced him to do 30-40 repetitions and rest for 5 minutes.

In short, our main task when drawing up a training program is to choose the right direction, and subsequently adjust this direction to suit ourselves. Therefore, any program, even the most idiotic one, is still better than no program (these are so-called chaotic training).

How often should you exercise?

How often should I go to workouts or train specific muscle groups? We have:

• big muscles(legs, back, chest).
• small muscles (biceps, triceps, deltoids, calves).

Larger muscles take much longer to recover than smaller ones, as you already understand due to their size. In other words, large muscles may need one day more rest than small ones.

The next thing that matters is the volume you completed during the workout. The longer and harder you train a muscle, the more time it needs to rest.

The next thing is just as important: your fitness level. The longer you train, the more adapted you are, on the one hand, to bear the load and recover faster. On the other hand, the more muscles you have, the more time they need to recover. This is such a paradox.

If you think about it this way, each coach has his own thoughts about the frequency of rest between workouts.

My opinion is that beginners can train often enough with moderate intensity in order to get used to the loads and teach the muscles to contract with a higher efficiency (efficiency is the brain-muscle connection for a beginner still does not work as effectively as for an experienced bodybuilder), In addition, beginners have fairly small muscles and they will recover faster than a professional athlete.

Conclusion: for beginners, 2-4 days between training one muscle group is enough.

How long should the workout last?

The workout should last 45-60 minutes, of course, if you are natural (that is, do not use AAS).

Why exactly 45-60 minutes? Training is a terrible stress for our hormonal system and the body as a whole.

Training releases cortisol and other catabolic hormones.

In other words, if you delay the time of their release, then recovery from this stress will slow down due to the slowdown in the release of anabolic hormones, in particular testosterone.

Accordingly, if you inject artificial hormones, you can train longer, because. This does not apply to you.

How long should you rest between sets?

Usually in bodybuilding, in theory, it is recommended to rest for one minute between approaches.

If you compare bodybuilding with powerlifting, then in powerlifting you need to rest for 3 minutes or more.

In our case, in bodybuilding, muscles grow most from volumetric work with medium weights.

Therefore, rest for 1 max. 2 minutes (if you are working on a mass of 6-12 repetitions), this will be enough to complete 5-6 exercises per workout in order to complete it in 40-45 minutes.

What to train with what and how to create a split?

You can train the whole body during a workout, or you can split muscle groups on different days (split). Split means to split and is usually more advanced and progressive because it allows you to work more concentratedly on each muscle.

In this section there will be 2 rules for training split:

• If you are a beginner, then you need to split your body less on different days.
• If you are already an experienced athlete and have more muscle, the more training days you can do in your complex.

Now about these two rules. The basic idea is that the more muscle and fitness you have, the more training days your body will benefit from. If you are a thin teenager, your split, for example, on Monday you trained your whole body at once, and rested on Tuesday.

If you have some kind of training, you can do a split on your body; for example, most often you train 3 times a week (Monday, Wednesday, Friday).

Regarding training which muscle groups can be trained together, it is very important to take into account recovery and the fact that many muscles are involved indirectly when training other muscle groups.

This can affect recovery, which in turn affects performance.

In addition, some groups require heavier and long workout than other muscle groups. Let's figure out what muscle groups exist.

There are so-called pushing and pulling muscle groups:

• pushing - chest, triceps, deltoids
• pulling - this is the back, biceps, legs

For example: if you have trained your biceps, and then want to train your back, this is a very bad idea, because the biceps and the back are a pulling group, in addition, our biceps are weaker than the back.

And if you tire your biceps, you won’t be able to train your back properly. Just like that. Another thing is if you train your back first, and then your biceps, this will be reasonable.

The main rule here is: when you train a bunch of muscles, always start with the larger muscle groups.

For example: First the back, then the biceps, or first the chest, and then the triceps, etc.

This is very important point: large ones at the beginning of training, and small ones after.

What if I train several muscle groups?

It is not recommended to combine several large muscle groups in one workout.

It is better to combine one large group with several smaller ones than, for example, the chest and legs or the back and legs.

This is too heavy a load (it will limit your ability to properly train each group) in addition, you will have to drive blood from the upper body to the lower one, and this is not desirable because it will strain your circulatory system.

An exception can be made for training the back and chest on the same day, because... These are antagonistic muscles.

What are antagonists? Many muscles perform opposite movements. pectorals push their arms, and latissimus muscles their backs pull, the biceps flexes the arm, and the triceps extends it, etc. these are the so-called opposite muscles - antagonists.

Very often it makes sense to train them together. Because when you do, for example, biceps curls, your triceps are also passively included in the work and are also stretched; in addition, the pumping effect appears very clearly, because the blood doesn't go anywhere.

About the legs. Legs are the strongest and largest muscle group in the human body. If you're moving on to more advanced splits, it's a good idea to set aside a separate day for leg training.

• The best splits are Antagonists: Chest, Back - Deltas, Arms - Legs, 3 times a week.
• Advanced split: Legs - Back - Chest - Deltas - Arms, 5 times a week.

Regarding rest, everything is simple: if you are not progressing, then you are training either too often or too rarely. Most often, people will load their split with 7-8 exercises of 5 sets, etc., with insufficient rest days. If you feel that you need a day of rest, then it is best to do so.

How to choose exercises for your training split?

Everything is simple here. If you want big muscles, big muscle mass, then do only the base.

I advise you to read what basic and isolating exercises are separately by following the link.

In short, the base is those exercises that involve several muscle groups at once.

Forget about isolated exercises and exercise machines in general, this is nonsense, they don’t give you growth at all. These things are designed for beauty and to attract new clients to the gym, and not for the growth of large muscles.

Therefore, if you want mass (big juicy muscles, then your goal is hard work with barbells and dumbbells).

What is the sequence of exercises in a split?

There are two very important rules here. From difficult to easy, and from more to less.

The more joints involved in the exercise, the earlier it needs to be performed (base).

For example: we train the chest, that is, we start with barbell presses and end with a lighter forming one, such as flyes or crossovers. If these are legs, then first squat and only then extend.

But here, too, there is one rule, for example, I have problems with my knees, I cannot do a squat as the first exercise, for this I do seated leg extensions and do preliminary fatigue, that is, I do them 20-30 times with maximum weight. I think you get the point.

For most, you need to start with something heavier and more complex, and end with easier ones (isolation exercises).

How many reps should you do in a working set?

This is a very long topic, I will not write very much on it.

In short, if your goal is mass, you will most effectively perform 6-12 repetitions.

It's not that important at all because best growth observed if you reach positive failure within 10-30 seconds of starting the exercise, and an interval of 6-12 repetitions allows you to settle within this interval.

In conclusion, I want to say that individual training programs are very good. But! In order to roughly compile it, you need to know a lot about a particular person (his lifestyle, heredity, physical condition, etc.).

And who knows this better than you? The answer is obvious - you yourself. Therefore, I advise you to be patient, keep a training diary, and then analyze your achievements and programs - this is the best way to create an ideal personal training program.

Sports nutrition in bodybuilding

P.S. In the same section I decided to highlight a separate topic about sports nutrition, because... Most beginners believe in the miracle of pills that will help them get pumped up. I assure you this is not so.

They serve only as additions to regular whole foods.

That’s why they’re called additives, it’s logical. Moreover, from the very beginning you should know that sports nutrition is not chemistry. This is ordinary food.

It’s just that the main advantage of sports nutrition is that it is extremely convenient in terms of preparation and absorption, unlike regular food.

In bodybuilding there are such types of supplements as:

• Protein (protein)
• amino acids
• gainers, energy drinks
• vitamins and minerals
• fat burners
• creatine
• prohormones

Each of them is effective in its own way; if you wish (if there is a need), you can adapt it to your needs. I advise you to read more about sports nutrition. Therefore, do not cheat yourself, train and eat right and success will not keep you waiting.

Greetings, my dear sports and fitness lovers! Today we will analyze or fullbody training. Speaking without foreign borrowings and other pathos, this is simply training the whole body in one session. This approach is quite common in fitness, and it has some advantages compared to classical exercises. In this article I will try to expand your knowledge on this topic as much as possible. Go!

The full body program is best, maximizing all areas of the body in one training session. For experienced athletes, this scheme is only suitable for losing weight, since they need to devote a lot of time to each muscle group.

In addition, this type of training implies that each muscle will be worked 2-3 times a week. This is not suitable for professionals, because their muscles will not have time to recover due to high loads. If you reduce the intensity, then in this case they will be of practically no use.

Therefore, the main target audience for this type of training will be beginners, but it will also... To effectively load the muscles, they need to do a much smaller amount of work. This system should be followed for at least the first six months of classes, gradually moving to the classical one, three day split.

The benefits and harms of fullbody training

Fullbody style training allows you to develop your entire body evenly. With their help you can build up a basic “reserve” muscle mass, which you will develop and strengthen later.

They are suitable not only as intensive programs for classes in gym, but also for those who want to study effectively at home. That is, you don’t have to plunge headlong into the world of sports - such a system will give you a chance to keep your body healthy and strong.

Training different muscle groups on the same day is perceived by the body as serious stress. When you train your chest, legs, and back in one session, this actively stimulates your metabolism. As a result, such workouts are very good for losing weight.

Such an integrated approach can only cause harm if you seriously violate the technique of performing an exercise, or if you train too often, not allowing the body to recover.

Contraindications

There are no specific contraindications that apply exclusively to fullbody training. Of course, if for one reason or another you are prohibited from playing sports or putting a lot of stress on your body, then a general program for the whole body is prohibited for you.

Technique and types of exercises

Exercises in such training can be very different. Starting from classic bench press lying down, ending with jumping rope. They are selected based on what goals you are pursuing.

Men in the gym should pay the most attention to basic exercises - bench press, squat and deadlift. They are key point in all strength training, and it is on them that the gain of muscle mass primarily depends.

If you came to the gym to lose weight, then cardio loads should be the basis of your fullbody workouts. It is best to insert them at the beginning and end of the session - this way, the fat burning potential will increase significantly.

Girls rarely train to gain serious muscle mass. Therefore, for representatives of the fair sex, it is recommended to focus on isolated exercises, with a moderate addition of cardio to the program.

For such training, exercises from both classical fitness and crossfit programs, or plyometrics, are suitable. They can be performed either with the use of weights, for example, with dumbbells, with a kettlebell, or with a barbell, or without it.

Example workout

Let's consider the classic options for fullbody training, first at home, and then for working in the gym.

At home

Here is the most standard set best exercises which can be performed even at home:

• On the chest - classic push-ups.

• Triceps – reverse push-ups on a chair.
• For biceps – to pump up your biceps, you should get dumbbells, since you won’t be able to pump them up with your own weight.
• For the press – classic and reverse crunches, leg raises in a lying position. .

• For legs and buttocks - classic squats, walking up the stairs.
• For the shoulders – lifts and swings with dumbbells.
• For the back - deadlift with dumbbells, .

The weekly complex will look like this:

• Push-ups – 4×20.
• Reverse crunches on a chair – 4×15.
• Arm curls with dumbbells – 4x20.
• Air squats 4x20.
• Military bench press with dumbbells – 4×15.
• Deadlift with dumbbells – 4x20.

In the gym

In the gym, the choice of exercises is much wider. There are various exercise machines and numerous types of weights: dumbbells, weights, barbells, weights, etc. Therefore, the list of exercises for each set of muscles is much wider here.

• On the chest - bench press or dumbbell bench press, crossover, butterfly, incline press, dumbbell flyes, etc.
• Triceps – French press, thrust on upper block, dumbbell raises, reverse push-ups, overhead dumbbell extensions, etc.
• For biceps – barbell curls, alternate or simultaneous dumbbell lifts, rows on a Scott bench, “hammers”, biceps rows with supination, etc.

• For the press, the set is almost the same, with the addition of various exercise equipment and the use of inclined benches.
• For legs and buttocks - squats with a barbell, leg press, leg extensions and bends, standing on straight legs, etc.
• For the shoulders - military press, barbell rows, dumbbell swings, dumbbell presses, etc.
• For the back - deadlifts, bent-over barbell rows, bent-over barbell rows, overhead and lower pulley rows, etc.

The list is given in such a way that the “base” comes first - the heaviest, and at the same time the most necessary exercises. After them come more isolated exercises that allow you to “work” the muscle, and not to gain weight.

Let's look at several classic options for fullbody workouts in the gym.

• Barbell squats 3-5 sets 8-10 reps.
• Dumbbell bench press 2-3 sets of 8-10 reps.
• Pull-ups 3-4 sets of 10-12 reps.
• Dips 3-4 sets 10-12 reps.
• Classic crunches 4 sets of 20-25 reps.

• Deadlift 4-5 sets of 8-12 reps.
• Butterfly exercise 4 sets 15 reps.
• Leg press in the machine 4 sets of 8-12 reps.
• Bent-over dumbbell rows 4 sets 15 reps.
• French press 4 sets of 8-10 reps.
• Barbell curls for biceps 4 sets of 10-12 reps.
• Hanging leg raises 3 sets – maximum reps.

As a rule, you need to perform the complex for the whole body three to four times a week. Structure the lesson so that the emphasis is on different groups muscles were different. In other words, on the first day of training, focus on your pecs. To do this, add the bench press and some other chest exercise to the program, and dilute it with one exercise for other parts of the body, but without adding other basic ones.

In the next workout, the emphasis is on the legs - squats with a barbell, but without adding deadlifts and bench presses. And so on. That is, you do not need to complete the entire base in one workout.

In home training, of course, you can’t get too creative with the exercises, but the goals here are different. It is preferable to exercise at home if you just want to keep your body in good shape. To do this, you can perform the same complexes, but subject to increasing loads.

Sets and reps

Most often, fullbody training is measured in “circles.” That is, you take a certain list of exercises and perform them one after another, without rest. After you have completed one such circle, you can allow yourself a short rest of 2-4 minutes. Then the circle repeats.

In one workout you need to perform from 4 to 10 such circles, depending on your level of training, your goals and the exercises you choose.

Warm-up and stretching

Of course, do not forget that you need to thoroughly stretch your entire body before training. Since each of your muscle groups will take part in the work in one session, you need to ensure that all muscles and joints are well warmed up.

The same applies to stretching after training. It will help eliminate lactic acid and toxins from your muscles faster. This helps reduce pain, and reduces the time it takes for the body to recover.

Nutrition and sports supplements

Complexes physical exercise for individual muscles are rarely too tiring. However, to get more benefits from this type of training, I recommend that you use some sports supplements.

For example, using BCAA amino acids and protein will never be superfluous. They will allow the body to recover faster and promote the best set muscle mass.

There is no point in talking about nutrition separately for fullbody training. The basic aspects here are the same as with any other type of training. That is, and an emphasis on carbohydrates, and then proteins for gaining muscle mass.

How often to exercise

Ideally, do this type of training 3-4 times a week so that your body has time to recover. Weekly sessions should be alternated, using other exercises and changing days to pump different parts of the body.

Common mistakes

Most common mistake In this type of training, it is either too frequent or too “easy” classes. In the first case, you will simply overload your body, and it will not have time to recover. In this case, further studies will only be to your detriment.

In the second case, some beginners like to indulge themselves. An extra few minutes of rest, or a break during the circle - remember, you are not working for someone, but first of all for yourself. Namely, there should be the strictest demand from yourself.

Conclusion

To summarize, I would like to draw several conclusions. Fullbody workouts are really good for helping you gain muscle or lose weight. But only if you are either just starting to study, or have not practiced for several recent years. For more detailed information, photos and videos of fullbody training can be found on the Internet or YouTube.

In other cases, it follows, for each muscle group separately.

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There is no single correct answer to the question: which muscles to train together. Depending on your goals, you can arrange them within the framework in completely different ways. Moreover, each of the training split options will almost always have both pros and cons. Read on to find out which muscle groups to train together and which variations of their composition are the best for gaining mass and which for losing weight. The most interesting things about training and sports nutrition on my telegram channel https://t.me/bestbodyblog

Majority training programs for gaining weight (I’m talking about) are built using the three-day split method. In this case, one large muscle group and one, rarely two small ones are pumped in one session. For example, chest and triceps or back and biceps. The large group trains first, the small group after.

Naturally, with this option, the main part of the load will go to the muscles that are loaded at the beginning of the lesson, and those whose hands reach at the end will get only crumbs. If you do the opposite, and load the chest after the triceps, and the back after the biceps, then it will not be possible to normally train large groups after small ones. How then can you combine muscles during training so that they still grow?

Option 1. Pump up large and small muscles together

Whatever conclusion you draw after reading the introduction, it is the arrangement of one large muscle group and one or two small ones that is the best option a set of exercises for gaining weight. Yes, indeed, you need to download first large group, then less, there are no options. And the fact that the triceps or biceps trained after the chest and back will have much less load is also true.

But, nevertheless, this is the only sure way to pump up muscles in a week, so as to load the whole body equally, and have time to recover between workouts. And the main thing is to gain muscle mass. Why? I explain:

First. Body weight gain occurs due to large muscle groups: legs, back and chest. If you want to become bigger, then first of all you need to pump them up. It will be easier to gain 2-3 kg of mass in a month by squatting with a barbell than pumping delts with dumbbells. Of course, we need them too, but it’s not them that give us the mass, it’s our legs and back.

Deadlifts and squats are two keys to gaining weight

Second. Muscle growth directly depends on the level of hormones: , and IGF-1 (insulin-like growth factor). So, performing basic exercises for large muscle groups, especially squats and deadlifts, stimulates an increase in hormonal levels better than other exercises.

That is, by pumping the biceps along with the legs, we consciously load it on the day of increasing testosterone levels. We squat (and preferably stand up) with a barbell - testosterone increases - both legs and biceps grow. The same scheme works on other days, when, for example, the back is loaded with the triceps, and the chest with the shoulders.

Third. Basic exercises for large muscle groups, also load smaller groups: abs, back extensors, lumbar region, gluteal muscles. They are also called . The effectiveness of performing exercises for the arms and shoulders depends on their strength and endurance. To lift something heavy (and most importantly, lower it slowly) you need a strong lower back. To perform with a decent weight, you need a strong front deltoid; to press a barbell from the chest while standing, you need strong extensors.

Core exercises increase strength and endurance throughout the body

When creating a training split, you first need to arrange large muscle groups by day of the week, and then “add smaller groups” to them. How exactly? Here are the possible options:

Note: The legs come first in each option. This is not necessary, but since there are two days of rest after Friday’s workout, this gives you the opportunity to rest better and load them harder before pumping your legs. And constantly changing the muscle groups trained along with the legs can potentially accelerate the growth of each of them.

The advantage of such complexes for weight gain is the following:

• Focused attention on pumping large muscle groups, especially legs
• High levels of muscle stress
• Sufficient time for the body to recover
• Stable gain of total body weight

Flaws? But there are none. In my opinion, better system for engaging muscles (especially large ones) in volume has not yet been invented. Of course, these weekly training programs will not suit everyone without exception, because each of us has our own genetic baggage. But, if you adapt them to your goals, age and health status, this will allow you to steadily increase muscle volume, regardless of genetics.

Conclusion: It is best to pump large and small muscles together during the period of mass gain. For such a purpose, such a layout is the only option.

Option 2. Train pulling and pushing muscle groups together

This layout method is also called a push-pull training program. Pressing muscles include the chest, shoulders, triceps, and pulling muscles include the back and biceps. In this case, the weekly split will look like this:

• Monday. Chest, shoulders, triceps
• Wednesday. Back, biceps
• Friday. Quadriceps, hamstrings

This option for constructing a training split is also mass-gaining, and has its advantages and disadvantages.

Advantage 1. The pressing and pushing groups are pumped only once a week, and on the following days they rest and recover.

Advantage 2. Legs are trained solo, therefore, the volume of load on them can be increased without wasting time on pumping up the “babies”.

Disadvantage 1. In each lesson, in addition to the target muscles, the assistant muscles are very heavily loaded. When performing pressing movements huge pressure falls on the elbows. And when performing traction exercises - on the lumbar region and wrists.

Disadvantage 2. It is possible to pump muscle groups together within the framework of such a training split with a different frequency, but the very principle of its construction, unlike the previous scheme, has fewer variations in composition.

Conclusion: The push-pull training program allows you to pay more attention to the legs, leaving the load on other muscles at a high level.

Option 3. Train antagonist muscles together

The antagonist muscles are: chest-back, biceps-triceps, quadriceps - hamstrings, as well as abs - back extensors. But you need to be extremely careful when training the extensors together, since both of these muscle groups are stabilizers of the body and their simultaneous pumping can overload all the core muscles. When creating a training program for antagonist muscles, you should concentrate on the first three couples

A training split for a week with this combination looks like this:

What does training antagonist muscles do in one session? Firstly, they rest faster between approaches, because in this case the active recovery mechanism comes into play. For example, you can load them more than individually. Secondly, the muscles are better filled with blood, and the delivery of nutrients to them improves. Consequently, the chances of gaining weight increase.

You can pump antagonist muscles together in the classic version: do a set of exercises for one muscle group, rest and do a set for the second, or you can do it in a different way - using supersets.

Supersets for mass. Chest-back

Supersets or complex sets are two exercises performed one after the other without rest. There are many options for supersets for antagonistic muscles, but if we talk about gaining weight, then they should include mainly basic exercises. The most effective mini-complexes in this regard are:

Supersets for legs:

Supersets for chest and back:

Supersets for arms:

• barbell bench press narrow grip+ standing biceps curl
• Dips + dumbbell raises with supination while standing

Note: Arnold Schwarzenegger loved to pump up his muscles this way (especially his chest and back). But training antagonist muscles is still popular today. Many professionals, and even amateurs, and even older ones, train exactly this way.

Training antagonist muscles for gaining mass works very well

Benefits of the antagonist muscle training program: increased volume of work + shocking the muscles with an unusual load + accelerating their growth. Disadvantage: extreme load on the articular-ligamentous apparatus and cardiovascular system. Therefore, if you train muscles together in this way, then only for a short period of time.

Conclusion: Training antagonist muscles carries both potential benefits for gaining muscle mass and a high risk of overtraining. This system must be used in doses.

Option 4. Pump up muscle groups using the two-day split method

I want to clarify right away, two-day split(the method is also called top-bottom training) - this does not mean that the muscles are loaded only twice a week. Although you can do this too. In this case, a two-day split should be regarded more as a training program for maintaining muscle volume, rather than for quickly gaining weight.

The top-bottom training program involves pumping the body in two times

The main principle of this distribution of muscles by day is that in two sessions the whole body is pumped, first the top, then the bottom. If you fit such a split into the usual three-day scheme, it will look like this:

Note: An important condition for such a distribution of muscles by day is to change the set of exercises at each subsequent session. There should not be two identical workouts for each body part.

There is only one advantage of a two-day split, but it is quite significant - each muscle group is pumped (depending on the week) twice in 7 days. Less in volume, since it must have time to recover, but exactly twice as often as usual.

Top-bottom workouts can also be classified as mass-gaining, especially considering that priority attention in them, again, is given to the legs. The disadvantages of such a weekly program will be balancing on the verge of overload due to frequent pumping of the same muscles and an extremely careful approach to the choice of exercises, especially for the legs.

Conclusion: top-bottom training can have a noticeable effect in terms of gaining muscle mass. And a two-day split, in the truest sense of its meaning, is a way to maintain gained volume and maintain muscle density.

Option 5. Pump up the muscles of the whole body at once (circular training)

The idea is that in one session you need to pump up the muscles of the entire body, from top to bottom. Exercises for each of them can be performed sequentially or in a mixed order. Circuit training is used for different purposes:

• As a training program for a beginner
• To return to the training process after a long break
• As a method to shake up muscles and overcome plateaus in mass gain
• To develop strength endurance
• For accelerated fat burning

A circuit training program for men might look like this:

The Fulbadi training system is not a program for gaining mass, since each of the muscle groups receives too little load during the session. But circuit training can safely be called one of the best ways reduction of fat reserves without noticeable loss of muscle mass. This is its main advantage.

Circuit training for weight loss

Fulbadi also has one drawback - overworking the body if you work on it for too long. As with the two previous split options, circuit training (if it includes mainly basic exercises) should not be used for more than one or two weeks in a row.

Conclusion: The circular training system implies that in one session you need to pump up the muscles of the whole body together. Fulbadi is useless for gaining weight, but it is good for losing weight.

Conclusion

You can pump muscle groups together in a wide variety of combinations. None of the above schemes can produce returns all the time. Therefore, you need to consciously and regularly change your weight gain complex. This will allow the muscles to be in a state of controlled stress and grow steadily. May the force be with you. And mass!

Strong, pumped muscles are the result of long and intense workouts in the gym. And in this matter it is important the right approach to planning a training schedule. It depends on several factors. One of the main ones is the correct combination of muscle groups. This is what will be discussed in this article.

Training Experience

The training schedule is based on training experience. For beginners, less intense and voluminous programs are suitable, but with greater frequency. Advanced athletes, accordingly, spend longer time in the gym in order to deeply work out (from different angles) the same muscles.

Therefore, the principle of combining muscle groups during training is the same here, the only difference is physical activity. The same factor also depends on the formulation of the problem. Does a person walk to simply keep himself in good shape, or does he need significant changes in his physique? Working with all muscle groups is mandatory. It just depends on the purpose of the training which one needs to work more and which one needs to work less.

Physical capabilities

Before deciding which muscle groups are best combined during training, it is worth adequately assessing physical abilities a person and his degree of endurance. Will he be able to go to the gym five times a week or less? It is important to remember that each subsequent workout is tied to the previous one. And to get good result, you need to exercise at least three times a week.

Physical weaknesses

When drawing up a program for combining muscle groups, it is necessary to take into account the athlete’s strengths and weaknesses. The training should begin with less pumped muscles, so that the main energy is spent on high-quality work with them. Next, you can move on to strengthening groups that are in good shape.

Endurance is trained gradually. Therefore, over time, it will be possible to make amendments to the training schedule: change the pattern of classes and days off, the sequence of work, add exercises, increase weights or the number of repetitions and approaches.

Rest and recovery

For the high-quality formation of the muscular skeleton, rest and recuperation are necessary. The obligatory components here are sleep and a break between workouts. It is during this period that muscle growth occurs with proper, nutritious nutrition.

Mental work can also be used as a release. If an athlete is mentally tired of training in the gym, then a profitable replacement can be made. Skip your next workout and instead go for a long distance run. Or perform it on the horizontal bar or uneven bars.

During any procedure, you must drink water. The amount depends on the duration and intensity of the workout. On average it is a liter and a half.

Types of combination

There are many program options that involve dividing pumping or, conversely, combining muscle groups. The second type is called splits.

As you gain training experience and become stronger and more resilient, you should increase the duration of classes, the number of exercises and time for recovery. This means that each group should be worked on at least once a week. Combination is necessary to increase the efficiency of classes and free up time for a break between them.

Fullbody

For newbies best choice There may be classes in full body mode. This is working out all (large and small) muscle groups in one visit 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 that should be mastered is to teach the body to connect and use the necessary ones. And only after that can you strengthen them and work on their size. The second stage requires a high frequency with a recovery break of 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 training in the gym by pumping up their brachialis, triceps, deltoids, etc.

Muscle training for women has a lighter load program. The work begins with training the calves, thighs, buttocks and above.

Beginners should not be overzealous in the first stages of training. This will reduce muscle pain after workouts. The Fullbody program is aimed at introducing beginner athletes to the equipment. And at the same time, it allows you to pump up each muscle group moderately, without overstraining any one in particular.

The pressing question for the stronger half (and not only) has always been and is the following: how to pump Experts say that these muscles are involved in all exercises. Therefore, you should not “burn out” them by overdoing exercise machines, barbells and dumbbells. It is more correct to stick to the chosen program for symmetrical weight gain.

Split top-bottom

The load during training under the fullbody program is considered low. Therefore, the next level is to divide the torso into two parts and pump the muscles of each of them in one session. Due to the availability of additional time, the number of exercises increases to two for each group.

The combinations during training occur in a certain sequence:

• Top = pectoral muscles+ back press + delta + brachial biceps, triceps.
• Bottom = abs.

The repetition range is 6-8 and 10-12 times. The first type is intended for the development of strength indicators. Therefore, it is often chosen by women. The second range (10-12 repetitions) is designed for muscle growth. Men usually come to the gym with this task.

Leg press-pull

After mastering the “top-bottom” program, you can move on to the next level. The volume of work increases in the same progression. And now each muscle group is worked out three times a week. This program is otherwise called a “three-day split.” It involves combining muscle groups according to the method of influence. So in one workout in the gym you need to do:

• Press for chest, deltoids and triceps.
• Back row, biceps.
• Separately, it is necessary to pump up the leg muscles.

A reasonable question arises: why is the load distributed according to this principle? It's all about the features of the basic exercises. When performing them, the athlete also pumps neighboring muscles. For example, training the pectoral muscles in the gym simultaneously involves the delta and triceps. That is why, starting with this part of the body, it would be more logical to finish. 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 below is suitable. The number of repetitions here is inversely proportional to the weight of the deadlift.

4 day split

At a serious level physical training and endurance, you can try a four-day split. This program involves combining fewer muscle groups per workout, but increasing the volume and intensity of the exercises. This split is designed for one week. Therefore, three days are allotted for recuperation. Make it more difficult training process maybe shortening the rest to one day and repeating the four-day split. An alternative option could be training according to the “two after two” scheme. The schedule is selected individually, depending on the athlete’s employment, his level of training and endurance.

As for combining muscle groups, then ideal option there will be training of big ones with small ones (traction + press): for example, chest with biceps or back with triceps. This program (or antagonist split) requires a minimum of one day off. Or you can, instead of resting, shake your legs. Below is approximate diagram workouts:

In the case of a sequence, it is more correct to work out a large muscle group first, and then you can move on to a small one. The fact is that the latter gets tired faster. By starting with it, you can waste most of your energy and not be able to lift heavy 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 alignment here. On the contrary, there is a deep study of a separate muscle group. The volume of exercises and their intensity increases to the limit. The training lasts half an hour or more. And rest usually takes place on weekends. Within the same program, you can choose a different training scheme: 2-1-3-1. It involves working with two major muscle groups during two days. Then a day off is required. And after three days of classes there is another break.

You should not pump up the contributing muscles (or synergists) in sequence one after another. IN otherwise, you won’t be able to recover completely. The table below will help you divide the load correctly:

There is no mention in the table of abdominals and calves. They belong to small muscle groups, and therefore the recovery process is quick. You can work with them every other day. They should be given the final place in the sequence of exercises.

Hi all. In today's article, I will tell you about the correct sequence of exercises in the gym for the most effective gain of muscle mass and strength.

Let me open the curtain: the correct sequence (order) of performing exercises in the gym directly determines how your muscles will develop. And in order for them to develop as best as possible (and faster), you need the correct order (sequence) of exercises in training.

Therefore, we immediately remember the basic rule: you must start training with basic exercises (multi-joint), and finish (and this depends on the experience of a particular athlete) with isolating (single-joint) exercises.

This is not done lightly. In short, without going into detail, basic exercises (multi-joint) are heavy basic exercises that grow muscles much better than isolating (single-joint) exercises.

In addition, strength growth is very important for gaining muscle mass... in other words, these two parameters are directly proportional. Do you understand? And what kind of strength can we talk about if you first tire one of the muscles that will participate in the basic exercise with an isolating exercise? ... you simply simply won’t be able to give it your all and show the maximum result.

An example of the above: a person trained his biceps, and then went to do pull-ups, that is, to train his back. That's it, that's a gross mistake. Having tired the biceps, it will not be able to properly train the back, because when we train the back, our biceps also works to its fullest. But many people don’t know this... so remember once and for all: we always start with the big ones and end with the small ones, for example: chest then deltoids, back then biceps... But not the other way around, i.e. for example, deltoids then chest, or biceps then back... Do you understand? It is not right!!!

Conclusion: Absolutely always start your workout with large muscles(such as: chest, back, legs, small muscles: deltoids, biceps, triceps, abs, calves, forearm) and absolutely always start your workout with basic exercises.

In special cases, you can start with isolation exercises

In some cases, it is really advisable to start training with an isolation exercise, and not with a basic one! The main thing is that you understand why you are doing this. And you can do this for two reasons:

No. 1. To specifically (consciously) pre-tire the working muscle.

This technique is most often used only by advanced athletes (consciously).

Example: a person has weak pecs and strong triceps (typical me). Consequently, such a person can specifically tire out his strong triceps (with an isolating exercise) in order to then “break through” his pecs in the basic exercise, loading them (pumping) to the maximum. Comprendo?

In other words, we do all this crap so that strong triceps do not steal the load from the chest. That's all! For example, such a person does a bench press incline bench, and it’s not his pecs that work first, but his triceps! As a result, they steal (steal) almost the entire load from the chest, not allowing them to grow... this is why a person can use this technique to tire out a strong chest and pump up his weak pecs)).

No. 2. To warm up/warm up the working muscles, ligaments and joints, and prepare them for more forceful work, thereby minimizing the chance of injury to the maximum.

A striking example: do an isolation exercise - with light weight, in a large number of repetitions (20-30-40), thereby warming up/warming up knee joints, and then move on to basic exercise- squats with a barbell on the shoulders or.

Somehow like this. In other cases (and this is the majority), it is imperative to start training with heavy basic (multi-joint) exercises. And not everyone can finish isolating, and not everyone can finish isolating; it all depends on your training experience. In other words, beginners can concentrate only on the base, and completely eliminate any isolation. I don’t seem to be a beginner, but I still work like this)), seriously, there is no isolation at all - no!!!

More advanced (and experienced) athletes, of course, decide for themselves, however, as a rule (as practice shows) they use one, maximum 2 isolating movements at the end of the workout.

Professionals (I mean, those who are under the pharma) decide for themselves, but frankly speaking, between us, then isolation can work a hundred times better for them than the base)). I'm serious.. but this is only for those who are on pharmaceuticals, for naturals (those who do not use anabolic steroids) this will definitely not work 100%, so they need to concentrate on the base.

Sequence of muscle groups in training

Just in case, for those people who cannot correctly create a split program for themselves (the correct sequence of exercises and muscle groups on specific days), I have compiled for you “training schemes” (this is the first article, there are only compiled training programs without explanations of what and how), and here is the second article (in it I explain in detail what and how to do, it’s better to read it): “The best bodybuilding training programs”<= переходите по ссылке и смотрите.

Antagonist muscle groups during training

Antagonists are muscles that have the opposite effect on one or another part of the body; you can read more about this in the main article: “What are antagonist muscles? ”

Examples of muscle ligaments (antagonist groups):

• Chest + back or vice versa back + chest (no difference)
• Biceps + triceps (by the way, triceps + biceps = will not work (bad), because when bending your arm you always have to overcome the resistance of the triceps trying to contract, as a result of which you will not be able to train your biceps with 100% efficiency).
• Legs: quadriceps + hamstrings