If you choose to split up, much of it comes from your personal preferences or from what turns out to be the most mentally motivating, and not much else. Applying some scientific evidence to your split can be a long road to persistence and injury prevention.
Here's a basic guide to structuring the training week and the exercises you should include.
Day 1: Back
Start Your training week with back training is the most meaningful for some reasons. First, most people's heaviest and heaviest lift is their deadlift or deadlift pattern. Programming this part of the body during the week is likely to coincide with a time when the body is most rested and recovered, generally after a weekend of less stress. When it is time to crush a violent puff, it will be physiologically best.
Secondly, we need to think about what we are preparing for: the rest of the week. If heavy lifting is on the menu for the coming week, the initial back-up will be a good opportunity to engage in decompression exercises that do not overburden the spine from the start. With the exception of deadlifts, there are many exercises that can do just that.
Here are the best back movements for hypertrophy (size) that you can choose to build your workout. Decompression Exercises are marked with an asterisk:
- Pull-Up *
- Pulldown * (Paused Rep-Pulldown Shown Below)
- Seat Row
- Single-Arm Dumbbell Row
- J Rope Pull *
Day 2: Chest
Most workouts cause soreness, which can restrict the flexibility and freedom of movement of the muscles concerned. We can use this to our advantage by programming the chest work after a day off.
When the scapular muscles are shortened and contracted by our back training due to delayed muscle soreness (DOMS), this can actually help to stabilize the shoulder joint by limiting the available range of motion for the shoulder blades (at least without discomfort). This means that retracting the scapulae is easier, as moving into an extended position feels funky.
Bench press, chest fly and incline press feel much better and more stable throughout the upper back. Muscles do exactly what they are required to do by default – stay tense. You have no problem meeting your chest without overloading your shoulder.
It is also important to focus on the chest from both the push pattern and the flight pattern and with the sternum and clavicular muscles in focus. Start with press patterns to create a microtrauma and later use flye patterns to build this trauma. Key exercises include:
- Low Dumbbell Bench Press
- Flat Barbell Dumbbell
- Body Weight / Weighted Dip
- Pec Flye Tilting Cable
- Pec Flye Standing Cable
- Dumbbell Pec Flye
Day 3: Legs
The legs take third place in Split to give the upper body a break. Leg workouts are the most physically exhausting of the entire week and they earn a scheduled rest day just before or immediately after exercise.
It may also be something, depending on how painful and restricted the chest is on the day after exercise. It is difficult to position the hands for the squats so that it may be useful Day after the chest expand.
Pre-casting techniques are usually a good world when it comes to optimal leg performance, especially if you have been struggling to provide your joints with an A-OK feel on days when you are supposed to squat heavily.
When you first hit the back chain (especially the thigh muscles), you can do a great deal to stabilize the knee joint in front of the opponent's side, while the quads are pulled through a dynamic stretch. This requires little open chain isolation practice. Effective exercises include the sitting or lying hamstring curl machine and the 2-and-1 Swiss Curl (see video).
Outside these "preparatory exercises" are among the exercises for guaranteed hypertrophy:
- Front or Back Squat
- Leg Press
- Walking Lunge
- Tubercle with raised heel ankle
- Glute Hamstring Raise
- Romanian Deadlift
- Prone Hamstring Curl
Day 4: Shoulders
When the upper body is now rested, the shoulders should be ready to perform upper body press exercises similar in nature to those in your chest workout.
It is also advisable to program the shoulders before training the arms and not afterwards.
During school, there are some important points to keep in mind when training your shoulders for size. This is especially true for people who suffer from shoulder problems. Some programs do not take this into account and avoid preparatory exercises that can help to stabilize the shoulder joint before it is pushed.
The following low volume exercises may be a cranking shoulder as they set the tone and improve the performance of your shoulder work:
- Inverted Row
- Reverse Grip Pulldown
One more thing: The shoulders and traps respond well to heavy load, due to the fast sugar properties of the upper traps. Heavy Triples should be a staple for dumbbell movements:
- Barbell Snatch-Grip Pull Up
- Barbell Strict Press
- Barbell Behind the Neck Snatch Grip Press
Joint angle and the use of dumbbells and cables is particularly effective. It can be a fantastic continuation of severe pressing and other heavy dumbbells.
- Neutral Grip Dumbbell Press (with thick handles and a slow tempo)
The final shoulder training with side elevations and fly patterns is over. A clever way to round things off. They enter a different force curve and a different force level and may target the heavily neglected posterior deltoids:
- Reversal wing reversal
- 2-rope cable pull
- Cable pull up
Day 5: Arms
] It is important to train arms for shoulders during your training week. Otherwise, you tire of what is usually the heavier of the two workouts, but more importantly, you risk injury on a scientific level.
Filling the bicep with blood (as happens after an arm workout) can reduce the amount of subacromial space in the shoulder capsule, especially if you have a high abdominal muscle and shorter tendon attachments, or just tend to have sloped shoulders that are often affected , Therefore, it is a much smarter step to meet the arms after the shoulders alone on the arms.
When it comes to gaining height, you should look for volume in all arm exercises. Here are some of the most effective: