4-Day Split for Men in the Gym

Six day split rules

Intensity is a parameter that characterizes the maximum load, this parameter is usually used in powerlifting and is calculated from a personal maximum in a competitive lift for repetition. In this case, we are talking about achieving positive failure, when the athlete is no longer able to perform a single repetition without breaking the technique or with the help of a partner. During a six-day split, a straight pyramid is used, where the athlete increases the working weight from set to set, while only one “failure” repetition is allowed in the last approach. At the same time, “failure” is not at all necessary in all exercises, for example, in isolating exercises it is not at all necessary, but in basic exercises that stimulate strength indicators and ensure progression of loads, the last repetition in the last approach should be “failure”.

KPS is an abbreviation for the number of barbell lifts, or, more simply, training volume. This indicator, in combination with intensity, allows you to manipulate the magnitude of the load, that is, in essence, use microperiodization. In this case, it is recommended to use 3 to 5 working sets, starting with 12 repetitions per set and ending with 6. For intermediate sets, you can use any number of repetitions from 6 to 12, but we recommend gradually reducing them and increasing the working weight. The point is that you can perform, for example, 4 sets of 12 repetitions with less weight than performing the final approach of 6, and this is too big a “step” that limits your final result. The fact is that the larger the “step”, the worse the muscle innervation, since the central nervous system simply will not allow the creation of a nerve impulse of sufficient strength.

Diet is the main recovery factor that ensures muscle growth, although you should take into account that without 8-9 hours of sleep a day, it is almost impossible to recover even with the help of very competent nutrition. In general, the diet is quite simple, you need to eat as much as possible, the main thing is to eat at least the minimum

Usually everyone pays attention to the amount of protein, which should be 1-1.5 grams per kilogram of body weight

This parameter is often overestimated because it is beneficial for sports nutrition manufacturers, but in fact, what is truly important is the amount of carbohydrates, which should be 3-5 grams per kilogram of body weight. Fats should make up about 10-15% of the total diet, but there is no need to count them, because if you eat meat, fish, use sunflower or olive oil, then you get it in sufficient quantities

The only thing worth paying attention to is fish oil, which we recommend you take 2-3 times a year for a month

Fats should make up about 10-15% of the total diet, but they do not need to be counted, because if you eat meat, fish, use sunflower or olive oil, then you get it in sufficient quantities. The only thing worth paying attention to is fish oil, which we recommend that you take 2-3 times a year for a month.

Specialization is the practice of prioritizing training one muscle group more than others. A six-day split allows you to use specialization, but you should take into account that although all other muscle groups can theoretically be trained with the same intensity, nevertheless, since the adaptation reserve is limited, you should reduce the load. The priority muscle group is trained twice a week, dividing the workouts in such a way that on one training day you give more load to one part of the muscles of the priority muscle group, and on another training day to another part of it. The legs are divided into training the quadriceps and hamstrings, the latissimus dorsi into rows and rows from above, the chest into the lower and upper parts, the arms into biceps and triceps, the shoulders into the middle and rear deltoids. You can also specialize on the long back muscles, but it looks different, this is a strength program for working on deadlifts. One way or another, no matter how you group the muscle groups, you must consistently train the antagonist muscles, for example, after the chest, the latissimus dorsi muscles.

Three-day split for naturals.

A three-day split is one of the most common training schemes, which allows you to group muscle groups in such a way that the athlete has time to train each muscle in one circle, and at the same time, so that they have time to reach the moment of supercompensation. It goes without saying that for this it is necessary to group muscle groups correctly within each workout. In order to achieve this, it is necessary to follow two important rules: train one large and one small muscle group in one workout, and also combine muscle groups in such a way that these muscles are antagonists. The most common option is to combine chest and biceps, back and triceps, and legs with shoulders.

The advantages of such an organization of a three-day split are obvious! First, the two principles listed above are respected. During the first workout, the athlete pumps the chest and biceps; the chest is a large pushing muscle group, and the biceps is a small and pulling muscle group. The back is also a large muscle group, but, unlike the chest, it pulls, and the triceps is small and pushes. The legs are generally the largest muscle group in the human body, and the shoulders only engage the leg muscles in the military press or other standing presses. At the same time, the shoulders are the largest small muscle group, and training the legs stimulates the release of hormones, so training the shoulders with the legs is most effective. It is also important to note that the large muscle group should always be trained at the beginning of the workout, and the small muscle group at the end.

Benefits of a 3-Day Split

Sufficient amount of rest - this advantage lies in the fact that enough time passes between training large muscle groups, at least one week, which is enough for both beginners and more experienced athletes. More experienced athletes can use microperiodization, dividing workouts into light, medium and heavy. Thus, the athlete will be able to develop different muscle qualities of large muscle groups, as well as achieve the moment of supercompensation before each workout. But this does not mean that the chest should be trained in the same way as the legs. Most likely, leg workouts will have to be divided into light, medium and heavy, and chest workouts into light and heavy. But, in order to accurately determine the required time to achieve supercompensation of different muscle groups, the athlete must keep a training diary. Beginner athletes can simply train, following the principle of load progression.

The scheme is suitable for athletes of different levels - the mechanism of this advantage of a three-day split has already been described above. Here I would like to say in more detail about what these differences are associated with. The fact is that as muscle mass increases, muscles begin to recover more slowly, which is logical; the larger the muscle, the more time it needs to recover. The need for muscle recovery lies in the fact that bodybuilding involves constantly increasing the load from training to training, since this is the only way to force the body to hypertrophy muscle fibers. If the load does not increase, then the body will have no need to increase muscle volume. And in order for an athlete to be able to increase weight on the barbell, he needs to train at the moment of supercompensation. Remember, if you manage to progress the load, this will mean that the scheme is working. There are no working schemes, just each training program has its place and time, and you should change the training program only when it no longer allows you to progress further!

Workout five times a week in split mode

First of all, split (from the English word “divide”) is advisable when you have stopped getting results from “mixed training” according to the 3 strength, 2 cardio scheme. A five-day split is quite difficult for both the endocrine and nervous systems. Before you start, make sure that:

• you are not overtrained. The resting pulse in the morning does not exceed 70 beats per minute, the muscles do not ache for weeks on end, there is no significant swelling, there is a healthy appetite, but you do not slide into “zhor”;
• you can live without group cardio training. Combining strength training according to five-day split programs with lessons such as step, cycling or tai-bo is usually fraught with a lack of results and severe fatigue. Cardio with this regimen should be dosed, and it would be better for your muscles to be done in a separate session;
• you will not have problems with stress or overwork in the near future, since for recovery you will need deep and restful sleep 8-9 hours a day and regular nutrition;
• you do not use strict irrational diets, and eat according to a “fitness plan” - split meals, healthy low-glycemic foods, sufficient calorie content for significant exercise. Moreover, diets are not used for at least 3-4 months, and the diet, in general, satisfies and suits you.

There are several popular five-day split schemes:

"With an emphasis on relief." Cardio is performed strictly in the morning, before breakfast, and strength training is performed 6-12 hours after cardio, that is, in the afternoon or evening. Strength exercises are combined into supersets and performed in a pumping, high-repetition mode. Usually they “divide the body” like this - 1 day - chest, triceps, deltoids, 2 day - legs and buttocks, 3 day - back, biceps, 4 day - light leg training, plyometrics, or circuit training with light weights on the legs, 5 day – buttocks, deltoids and personally your “lagging muscle group”. Variations are also possible - the fourth day is replaced by training the chest and deltas, or the “lagging behind” days are divided into 2 days.

"For a beginner." Cardio is performed every training day, at the end of the session, in interval style. The machines, interval lengths and speeds vary each day. The power ones are divided according to a slightly different principle. The first day – “arms-abs”, the second – legs, the third – back/chest, the fourth – buttocks-deltoids, the fifth – lagging group, easy training.

In general, five training days, provided the training is done with full dedication, is a good way to get yourself into competition-worthy shape. But when using it, monitor your recovery, eat right and don’t forget about rest.

Proper nutrition is the key to health and longevity

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About the program

This program is only suitable for experienced athletes who have decided to gain weight using a five-day split.
To use the proposed program, you must already have training experience exceeding 2 years. You definitely need to be willing to devote time to training every day (5 days in a row) and endure a high load. The program allows you to replace these exercises with similar ones without harming effectiveness. At the same time, to focus on certain muscle groups, you can increase the number of exercises, as well as reduce the volume of loads on individual muscle groups by eliminating exercises. This program is only a basis for developing your own variation and is not a permanent instruction.

5x5 training program for mass

An approximate class schedule for 5 days a week is as follows:

• Day 1 – Complex A
• Day 2 – Complex B
• Day 3 – Complex C
• Day 4 – Complex D
• Day 5 – Complex E
• Day 6 – Rest
• Day 7 – Rest

The advantage of starting classes on Monday is that while everyone else is doing chest presses and fiddling with dumbbells, you can calmly do deadlifts at the other end of the gym.

I would also recommend adding 20-30 minute cardio sessions after workouts at least twice a week to stimulate muscle growth and recovery.

When working out in the gym five times a week to build muscle mass, you should eat a lot of healthy and balanced foods. Chicken, broccoli, sweet potatoes, potatoes, bacon, ground beef, plenty of vegetables and whey protein will give your body everything it needs to grow, be strong and agility. The restoration of muscle fibers depends on an optimal diet and proper sleep patterns. Believe me, going to the gym and carrying heavy iron is not the most difficult task.

Complex A

Complex B

Complex C

Complex D

Complex E

* - For planks, the number of repetitions is calculated differently. Perform the plank in three sets of one repetition, recording the result of each of them. Next time, try standing in one approach longer than the total time of the previous three. Reduce your rest time to 60 seconds, and try to tighten your abs and core muscles as much as possible and avoid arching your back.

*** - There are many variations of calf raises: sitting, standing, standing on a calf machine, standing in a Smith machine. Choose the one that suits you best.

If you have the courage to decide on such a tough training, leave a comment below. And after 8 weeks, come back and share your successes.

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Power training

If you prefer to exercise at a relaxed pace and pace, then these workouts are for you.

To get your body in shape and lose weight, you must first identify your problem areas. For every girl, these are their places. For some it is the stomach and sides, for others it is the hips and buttocks. Once you have done this, then you need to start from here.

Let's look at it with an example.

If you have a problem area of ​​the buttocks and thighs, and you really want to change their shape, size, outline, etc., then naturally, you should focus your training on the muscles of the legs and buttocks.

Your workout structure might look like this:

1. Warm up. Warm-up is a mandatory component before any workout, absolutely any! You should devote 3-8 minutes to warm-up and joint exercises.
2. Next, you choose any workout for legs and buttocks that I have on my channel, and perform it according to my recommendations that I give. I usually say how many sets or circles to do a given workout. If I don’t mention the number of repetitions, then you just do the first round with me, and then rewind to the beginning of the video and do the second round again with me, without bothering about repetitions, I’ve already taken care of that, so you don’t even have to no need to count. And so on, depending on how many circles you need to do for this workout.
3. When you have completed your workout, I recommend doing a few minutes of cardio. This is necessary in order for the fat burning process to start, since during strength training (its main part) we mainly influence our muscle fibers, making them denser, stronger, more resilient, creating beautiful shapes and relief, but as such there is no fat burning process is happening. In order for it to turn on, you need to do cardio.

The cardio time ranges from 15 to 30 minutes, depending on how long the main part of your workout took you and what kind of physical fitness you have. But I don’t recommend practicing for less than 15 minutes. There will simply be no effect.

1. And after cardio, the last stage of the workout remains - stretching. Stretching is also a mandatory component of any workout. It allows you to restore your heart rate, breathing and return your muscles to their pre-workout state.

And yet such a moment. If you have time, then before cardio, after all the circles on your legs and buttocks, you can do another short abdominal workout. If you include abdominal exercises after the main leg workout, then it is enough to spend 10 minutes working on it, and then start cardio.

If you have a problem area - the stomach, then you can do a full abdominal workout for 20-30 minutes, and still do cardio after it.

This applies to strength training in a calm mode. The same applies to training the arms, chest and back, or training all muscle groups at once (there are few such training, but they still exist). The whole sequence remains the same.

Now let's figure out how many times a week you need to do strength training according to this principle.

A set of exercises for girls

Men come to the gym to gain weight, increase strength, or gain beautiful definition. Girls mainly use fitness clubs to lose weight, acquire and maintain attractive shapes, primarily hips, breasts and buttocks. The physiological characteristics of women also differ, so they will have their own program.

Day 1 – Legs

1. Warm up - jogging along the track for 5 minutes2. Deep squats with a 2×153 barbell. Leg press 2x154. Deadlift 1×155. Gluteal bridge 1×156. Leg extension in the simulator 2×157. Leg curls in the simulator 2×15

Day 2 – Cardio Monitor your heart rate, more details here.

1. Warm up – walking or jogging along the path for 30 minutes2. Jumping up from a half squat 2x153. Step platform climbs 2×154. Side plank 1×155. Pelvic lift on a fitball 1×156. Sitting shin extension in the simulator 1×157. Reverse lunges 1×15

Day 3 – Back

1. Warm up on the Orbitrek simulator for 5 minutes2. Gravitron pull-ups with a wide grip 2x153. Pull-ups in Gravitron with a reverse grip 2x154. Lower block thrust 2×155. Bent-over dumbbell row 2×156. Hyperextension 1×15

Day 4 – Chest

1. Warm up - jogging along the track for 5 minutes2. Dumbbell bench press 2×153. Dumbbell press at an angle of 2×154. Dumbbell fly 2×155. Reduction of arms in the Butterfly simulator 1×15

Day 5 – Hands

1. Warm up - jogging along the track for 5 minutes2. Dips in the Gravitron (elbows along the body) 2x153. Triceps block extension 2×154. Standing EZ-bar biceps curl 2×155. Seated dumbbell curls for biceps at an angle of 2×15

During the menstrual cycle, girls' general physical condition, mood, and well-being change, so the load needs to be distributed accordingly. The greatest performance is manifested in the first half of the cycle. During this period, you can actively adhere to this 5-day program. In the second half of the cycle, there is a decline in performance, so it is necessary to reduce the load - reduce the number of approaches and working weights. Directly during your period, you should focus on your well-being. At this time, the load should be reduced and exercises on the lower body should be eliminated. If necessary, you can reschedule the training.

Repost the pinned post on my VKontakte page and receive a book with training programs for naturals.

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Drawing up and options for four-day splits[edit | edit code]

This article was written for those who are no longer satisfied with the results of three-day splits, or for those who have decided to diversify their training process. A four-day split is a logical continuation of three-split training systems. The difference is that four workouts are carried out in a weekly cycle, during which all muscle groups of the body are worked out. Since there is one more workout in the cycle, you can pay more attention to working out various muscle groups. There are many options for creating four-day splits. Since there are five main muscle groups, and there are only four workouts in a cycle, usually training one of the small muscle groups is added to the training of a large muscle mass, or some group (for example, arms) is divided into several components (biceps and triceps), each of which he trains on different days after working out other muscle groups. For example, biceps after the back, triceps after the chest or deltoids. Or biceps after the chest, and triceps after the back. Or the deltoid heads are trained each on their own day. A four-day split is most often performed using the 2+1+2+2 system, i.e. two workouts in a row, then a rest day, then two more workouts and two days of rest. After which the split starts all over again. There are other systems of four-day splits, for example 1+1+1+1+1+1+1, that is, training takes place every other day, only there is no rest day between the last and first training. In addition, there are four-day split systems with a different number of days in the cycle, for example 2+1+2+1 - a six-day cycle, or for example 2+2+2+2 - an eight-day cycle for a four-day split. Below are options for several four-day splits, in addition to which you can develop many others based on your own needs and preferences.

Option 1[edit | edit code]

• Monday: back, triceps;
• Tuesday: legs;
• Wednesday: rest;
• Thursday: chest, biceps;
• Friday: deltoids;
• Saturday: rest;
• Sunday: rest.

Option 2[edit | edit code]

• Monday: back, rear deltoid;
• Tuesday: chest, middle delta;
• Wednesday: rest;
• Thursday: legs;
• Friday: hands;
• Saturday: rest;
• Sunday: rest.

Option 3[edit | edit code]

• Monday: back, hamstrings;
• Tuesday: chest, legs;
• Wednesday: rest;
• Thursday: quadriceps, deltoids;
• Friday: hands;
• Saturday: rest;
• Sunday: rest.

Some useful tips

Deadlift. Your goal is 20 repetitions in 10 minutes. Treat each rep as if it were a single rep. Don't feel sorry for yourself, try your best.

Plank. Stay in the plank position for as long as possible until you fall.

Time relax. Decreasing rest time increases the intensity of the workout by increasing blood flow to the muscles. Rest no more than 45 seconds between sets. But if after this time you feel that you are not ready for the next set, do not push yourself, otherwise you risk injury.

Remember these tips and train 3 days a week with this program to gain muscle mass. If you're still seeing steady weight gain after 12 weeks, rest for a couple of weeks, target cardio, and cut back on calories a bit to lose some of the fat you gained during this cycle.

By following all the recommendations, you can increase strength and gain muscle mass. Train and the results will not be long in coming.

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Results

Thus, the 4-day split is an ideal program for beginner athletes, allowing you to work all muscle groups.

Optionally, abdominal exercises can be included in the program.

A few basic tips that will allow you to carry out weight training more effectively. You need:

1. Get proper rest after each day of exercise.
2. Proper nutrition.
3. Dream.

Following these recommendations will allow you to achieve the desired result in the shortest possible time.

Recommended Supplements

Without proper nutrition, any supplements and sports nutrition turn into a waste of money. I'll probably be the first to advise choosing a can of protein over a couple of kilos of good meat. But I hope that you already know this without me.

For those who do not have problems with the diet, below I provide a list of supplements that enhance the effects of this training method.

Pre-workout supplements

I prefer to train with pretrains while cutting, because with a low calorie diet, I no longer have the strength to maintain the normal intensity of the workout. But when gaining mass, you also need to give it your all, and if you are natural, then you also invest in 1 hour, the maximum is to finish the workout in 1 hour and 20 minutes.

Choose a blend that is moderate in stimulants.

Protein

In my opinion, the most pleasant-tasting protein is strawberry or babana. And there you can safely take it without additives. Oh yes, by company, take any from a store you trust. I personally prefer Optimum Nutrition. But you can take another brand of whey concentrate; this is the best option in terms of price-quality ratio.

The most optimal composition without any “surprises” in the form of an imaginary increased content of amino acids, which are easily digestible, or a large amount of fat with carbohydrates, which are already sufficient in the diet.

Calculation of the daily requirement should be done based on your protein requirement for the day and the amount you get from food. Personally, I drink one or two scoops in the morning and the same amount after training.

BCAAs

I use this supplement in the morning and after training, and can also take it on time if I haven't eaten well that day. It helps keep muscles from breaking down, especially in the morning and after exercise when cortisol levels rise. You can take from 5 to 30 grams. In essence, this is the same protein, but very quickly digested, which will enter the bloodstream faster than protein from chicken breast or even eggs. If money is tight, you can do without it.

Creatine

I have already written about him. This proven and effective sports nutrition will help you train harder and recover more effectively. Highly recommend. Beginners can start using it no earlier than after half a year of training, or better yet, after a year. This way you will accelerate your body’s own potential and then strengthen your capabilities. It can be taken 5 grams on an empty stomach with grape juice or honey. I personally take it in cycles, as it seems to me that it works better this way.

Sports nutrition for the Muscle Strength and Fire program

To get maximum results from the program, you naturally need to eat right and supplement your diet with sports supplements. To become big and muscular, you need to eat like a big person, and not like a ten-year-old girl. Be prepared to consume a huge amount of calories and do it wisely.

The key supplement when gaining weight is a high-quality gainer that can provide a body exhausted by training with fast carbohydrates to replenish energy costs and quickly digestible protein to achieve an anti-catabolic effect.

Before training, to strengthen mental functions and increase energy potential, it is recommended to take pre-workout complexes. The vitamin-mineral complex will provide growing muscles and the body with the necessary set of vitamins and microelements. Don’t forget that an athlete’s need for vitamins is an order of magnitude greater than the need of an office worker leading a sedentary lifestyle, and regular multivitamins from the pharmacy will not be enough for you.

Creatine, as one of the most recognized and effective supplements, should also be included in the minimum kit of an athlete seeking to quickly gain weight.

Recommended sports supplements for the Muscle Strength and Fire program

Dymatize Elite Mass Gainer

High quality gainer. Allows you to get the maximum amount of calories and protein without digestive discomfort.

BSN NO Xplode 2.0

A pre-workout supplement that increases strength and endurance and accelerates the growth of lean muscle mass.

Twinlab Dualtabs

Long-acting multivitamins in a two-layer tablet! Completely covers the daily requirement of vitamins and minerals during increased stress.

Optimum Nutrition Micronized Creatine Powder

Pure creatine monohydrate. Increases strength and accelerates muscle growth!

Workout five times a week 3 strength, 2 cardio

This regime is recognized by professionals as the most successful for losing weight when physical fitness has already been gained, healthy eating habits have been developed, and you have been doing fitness for 3-4 months without a break.

American specialist in fat-burning training K. Powell writes that three strength training sessions for the whole body with free weights plus 2 short cardio workouts allow you to lose weight and create relief without spending much time. Yes, if your goal is not to participate in body fitness competitions, but simply to have a toned, slender body, this will be the ideal regime.

Depending on your fitness experience and tolerance, use:

• circuit training on Monday, Wednesday and Friday, aimed at working all the muscles of the body, and including at least 5 basic exercises - squats, push-ups, compensated pull-ups, plank pose, military press. “Bonus” - short but “killer” HIIT cardio training (watch Zuzana Light’s channel or Tatianamania), sprints, 10 sets of 100 m running and walking until full recovery, sprints on an exercise bike, kettlebell training, mainly consisting of swings, lifts , jerks, jumping rope with alternating high and moderate tempos, etc.;
• three-day split, for example, on Monday you work the pectoral muscles, triceps and abs, on Wednesday - the back, biceps and buttocks (1-2 isolation exercises such as leg abduction on a lower block or leg abduction with a dumbbell), on Friday - legs and deltoids, and pump up your abs again, and on Tuesday and Thursday, go to group cardio classes or do any workouts available to you on a treadmill, exercise bike, stepper, or on the street.

The first option is recommended for girls who have previously attended group strength training classes and are just taking their first steps in the gym. It works well on ex-athletes of “cyclic” sports and dancers. In general, the result depends on genetics and diligence, but in this way, as a rule, it is not possible to pump up massive muscles, but simply “dries out” what is already there. The same option is recommended at the second (after general physical training) stage of losing weight from a lot of weight

The second option is for those who do not have too much body fat and want to build a body like the girls competing in the fitness bikini category. In case of significant excess weight, splits are not advisable. Still, for girls, the largest and most “energy-consuming” muscle group is the legs, so 1-2 complex exercises on them will only increase the fat-burning effect of the workout.

How often should you exercise

In any business, the right approach is important. Once you decide to play sports, you should stick to a specific program and not skip training. Often, many gym goers cannot find the optimal number of classes per week. Some people exercise too little - 1-2 times and do not get the desired results, others can go every day and also not see significant changes in their figure. So how many times a week should you go to the gym?

Firstly, you can quickly become exhausted and lose all interest in classes in just a few weeks. Secondly, the muscles need rest to recover, and if you exercise 6-7 times a week, overtraining will inevitably occur and instead of a positive effect, you can get a negative effect.

The optimal frequency of exercise is 3-4 workouts per week, but these are very average indicators; any program must be compiled individually. Consider these factors:

• person's fitness level
• load level in classes
• free time and desire
• purpose of the lesson

If you have not previously engaged in sports at all, then you should enter the training regime gradually, starting with 2-3 workouts per week. Also, you should not start frequent visits to the fitness club if you have had a long break from exercise. Those who have a lot of experience and are not new to sports can work out in the gym 4-5 times a week.

But even people with sufficient experience need to adjust their program depending on the load. You can exercise only 3 times a week and be completely exhausted during training. In this situation, the body must be given a full, long rest. Or you can reduce the load by 20-30% and distribute it over 5-6 days.

How many times a week should you go to the gym?

With the third point, everything is simple, everyone adjusts the program to their capabilities. Not everyone has the time and desire to visit the gym 5-6 times a week; in this case, training can be reduced to 2-3 times.

Last, but no less important, is the purpose of the lesson. And here it is worthwhile to dwell in detail on the various types of training.

How much exercise do you need to do to lose weight?

However, not everyone enjoys running or walking. Then you can perform strength exercises with light weights at a fast pace. This way you can preserve and tighten muscles, as well as start fat burning processes. The recommended number of weekly workouts is 4-6. And be sure to give yourself at least one day off.

How often to train to gain mass

A thin body with protruding bones, stick-like legs and twig-like arms looks ugly regardless of gender and age. To build muscle and get rid of this aesthetic problem, it is recommended to exercise in a heavy strength regime, namely, try to lift weights close to the maximum for a small range of repetitions. A training program for gaining muscle mass will help you with this. Muscles will be injured, so the body needs to rest, during which muscle tissue recovers and grows.

In this case, it is not advisable to exercise 5-6 times a week, since the body will not recover until the next visit to the gym. Ideally, after each hard workout you should have at least a day of rest, so 3-4 times is the optimal number of sessions in a seven-day cycle.

Exercising to stay fit

For regular training, it is best to visit a fitness club, but you can also exercise at home. Of course, it is unlikely that you will be able to achieve stunning results at home, but it is quite possible to keep yourself in good shape and even lose a couple of kilograms, if only you have the desire and willpower. For more active exercises, you can purchase a bar, a small range of dumbbell sizes, and you can train successfully even outside the gym.

Recommended Supplements

If you are not following an appropriate diet, then taking supplements is a waste of money.

No matter how strange it may sound in the context of an article about a training program for gaining muscle mass, it is better to spend money on quality meat than on a package of protein.

If everything is in order with your nutrition, then the following supplements will definitely benefit you and your muscles.

Pre-workout supplements

Here you have your choice, but not everyone needs them. The best pre-workout option is any complex without an excessive amount of stimulants.

Protein

Whey protein is considered by many athletes to be the best supplement for muscle growth. Since it contains a full set of amino acids and is absorbed quite quickly. The cocktail can be taken immediately after training, as well as in the morning. And if there is not enough protein in your diet, you can drink one serving between meals. Whey protein is one of the best sports supplements that has proven its effectiveness.

Read more about what protein is and why the body needs it, especially during training for muscle growth.

BCAAs

This supplement consists of three amino acids leucine, isoleucine and valine, it protects muscle fibers from destruction by cortisol. It can be taken before, during or after training. It all depends on what kind of food you had before classes and how long ago it was.

Creatine

A truly high-quality supplement for gaining mass and strength. Improves endurance and speed of recovery of the body. Perfect for intense weight training.

Benefits of a four-day split

Beginning athletes should initially pay attention to a 3-day split for performing basic exercises and when working on weight. As a rule, several years of bodybuilding are devoted to this training regimen. Subsequently, to improve the results achieved, use a system of dividing training into working out specific muscle groups.

Adding one more day to the program is an opportunity to divide the training week into three full sessions with basic exercises to work large muscles. The fourth day is isolation work with smaller groups.

For example, a 4-day split can be “broken down” as follows:

1. Working out the chest muscles.
2. Working out the back.
3. Leg workout
4. Hand muscle training.

When performing basic mass training, you engage small muscle groups. By the end of the program, they become very clogged, which does not allow them to be completed in isolation exercises. For this purpose, an additional day is provided, which is entirely devoted to isolation training.

Workout 6 days a week

07.08.2015 0 1,

Training program for all muscle groups 6 days a week.

Warning! If you are recovering for a long time, do not use this program often, otherwise you may end up overtraining...

This workout is designed for strong and resilient people, this training program qualitatively works all muscle groups, and after a few weeks you will already notice the results, the main thing is to rest a lot and eat well.

Weekly training schedule:

Monday. Exercises for hips and quadriceps.

1. Squats with a barbell on the back. 6 sets of 10 times.
2. Scissor squats. Perform eight 5 10 times.
3. Squats performed with wide legs. 5 sets of 8 reps.
4. Exercises on the simulator for bending and extending the legs. Perform 5 sets of 10 repetitions.
5. Deadlift on straight legs. Perform 6 sets of 8 times.
6. Snatch pull. Perform 5 sets of 8 times.
7. Bent-overs with a barbell while standing. Perform 5 sets of 10 repetitions.

Tuesday. Exercises for the deltoid muscles.

1. Bent-over rows using a wide grip (loads the rear deltoids). Perform 5 sets of 10 times.
2. Dumbbell raises in an inclined position. Perform 3-4 sets of 10 times.
3. Seated dumbbell or barbell press. Perform 3-4 approaches up to 10 times.
4. Raising dumbbells to the sides. Perform 3-4 approaches 10 times.
5. French press (dumbbell press from behind the head). Perform 5 sets of 10 times
6. Seated dumbbell press. 3-4 sets of 10 times.
7. Kettlebell row to the chin (loads the shoulder muscles). Perform 5 approaches up to 10 times.
8. Pulling dumbbells forward. Perform 3-4 approaches 10 times.

Wednesday. Exercises for shins, calves, abs.

1. Barbell or dumbbell calf raises. Perform 5 sets of 10-50 repetitions until burning occurs.
2. Barbell or dumbbell calf raises with a partner. Perform 5 sets to failure.
3. Calf raises on the machine. Perform 5 sets of 15 or more times.
4. Calf raises on a leg press machine. Perform 5 sets of 15 or more times.
5. Lifting on the abdominal machine with weights. Perform 5 sets of six or more times.
6. Raising legs while hanging on the bar. Perform 5 sets to failure.
7. Crunches on a horizontal block. Perform 3-4 approaches until failure.

Thursday. Back exercises.

1. Pull-ups on a horizontal bar with weights. Perform 5 sets of 10 times.
2. Pull on the upper block to the chest with an L-shaped adapter. Perform 5 sets of 10 repetitions.
3. Pull on the upper block with a wide adapter to the back of the head. Perform 3-4 sets of 10 repetitions.
4. Bent-over barbell row. Perform 3-4 sets of 10 repetitions.
5. Bent-over dumbbell row. Perform 3-4 approaches 15 times, on each hand.
6. Row on a vertical block to the waist. Perform 3-4 approaches 10 times.
7. Pullover. Perform 4 sets to failure.

Friday. Exercises for the chest muscles.

1. Bench press on an incline bench. Perform 5 sets of 15 repetitions.
2. Incline dumbbell press. Perform 3-4 approaches 15 times, on each hand.
3. Bent dumbbell curls at chest level. Perform 3 sets of 10-15 times..
4. Wide grip bench press from a lying position. Perform 3-4 approaches 10-15 times.
5. Dumbbell press from a lying position. Perform 3-4 approaches 10-15 times.
6. Lying dumbbell flyes. Perform 3 sets of 10-15 times.
7. Reduction of forearms on the machine. Perform 4 sets to failure.

Saturday. Exercises for arm muscles.

1. Barbell curls for biceps. Perform 5 sets of 10-15 repetitions.
2. Lifting dumbbells for biceps. Perform 3-4 approaches 10-15 times.
3. Lifting dumbbells for biceps from a sitting position on an incline bench. Perform 3-4 approaches 10-15 times.
4. French overhead press. Perform 3 sets of 10 times.
5. French bench press. Perform 3 sets of 10 times.
6. French dumbbell press from a seated position. Perform 3 sets of 10 times.
7. Pull on the block to the back of the head. Perform 4 sets to failure.

After training, do a cool down, stretch the whole body, and don’t forget about proper nutrition.

Second training day: Back

The next muscle group that is worked out in the 4-day split program is the back muscles.

The main exercise for developing the back muscles is pull-ups. The horizontal bar is a universal exercise machine that works well on the back, allowing you to increase its width and thickness. During the lesson, depending on the area being worked on, a wide, medium and narrow grip is used.

Technique:

• choose the required grip;
• use your back muscles to pull your body towards the bar, avoiding jerking and swinging;
• Do not allow full extension of your arms at the lowest point.

After completing the required sets, move on to barbell deadlifts.

Be careful and do not work with heavy weights in the initial stages. The exercise is traumatic and can lead to damage to the spine. Please note that your back should be straight in this exercise. You should not slouch or bend when performing the approach.

To pump and develop the latissimus and rhomboid muscles, barbell rows to the waist are suitable. In this exercise, all back muscles are maximally worked out. The position of the back and the angle of inclination relative to the ground play a key role in the correct technique.

Sleep and health

No matter how ideal your training programs are, without proper sleep and good health, you will not be able to build muscle.

Firstly, if you often get colds, you will take breaks from your classes. A week's break already rolls your results back.

Secondly, if you have weak connective tissue (a congenital diagnosis), you will be more likely than usual to pull the ligaments when reaching heavy weights

One careless movement or one bad warm-up is enough.

Thirdly, insufficient sleep greatly slows down anabolic processes in the body.

Therefore, you need to sleep well and toughen up. Building muscle requires stability and monotonous long-term work on your body, iron will and a healthy stomach.

In a competent program, it is important to indicate the correct working weight. It is selected experimentally

The effectiveness of each individual program depends on the correctness of its choice.