What muscles should be trained together?
The essence of the split system currently dominant in bodybuilding is that you can load 2 from the strength of 3 muscles in one workout. But in what combination?
Many experts believe that one big muscle group with a small muscle that assists it is best combined in one workout. For example, triceps and chest. Moreover, in the main load should be subjected to a large muscular group. If you start training with an assisting muscle, then its fatigue will negatively affect the performance of the main muscle group.
It is also not advisable to simultaneously train the muscles of the back and chest as two large muscular groups.
Where is the truth?
Numerous experiments involving security officials revealed that it turns out that the back and chest can be trained together, only the chest should be loaded first. As for the biceps and triceps, regardless of the order of training, they do not demonstrate a loss of strength. But the deltas behave like chest muscles. That is, it turns out that deltas and chest cannot be combined.
The order of study of muscle groups
The greatest amount of anabolic hormones is released during exercise with moderate weight with multiple sets consisting of 10-12 repetitions, and a rest period of 1.5 minutes. We are talking about hormones such as testosterone, growth hormone and insulin-like growth factor-1.
So, when training large muscle groups, a more significant synthesis of hormones is performed than during training, such as triceps or biceps, that is, small ones. And what happens if both are worked on at the same time? Will the effects of the first on the last? It turns out that this is exactly what happens.This was confirmed during numerous studies. For example, two groups of previously untrained men performed the exercises:
the first worked with biceps, the second after training the legs with the same biceps.
Another known contralateral effect is that when training one side of the body, the second is stimulated, it is symmetrical. That is, training one hand can slightly increase the mass and strength of the second. The reason is the excitation of nerves that stimulate both sides of the body.
Popular with bodybuilders is the principle of “traction-press”, in which you train your triceps after your back one day, and your biceps after your chest the other day. In any case, the first must train large muscular groups. There are two reasons for this:
They need a lot of energy;
Loading them, we provide a maximum of anabolic steroids.
We break the main muscle groups by day:
1 – chest;
2 – legs;
3 – back
Then we supplement their training with secondary muscles.
1 day. We perform basic exercises on the chest, while the secondary muscle is involved – the triceps. Therefore, after the load on the chest we finish off the triceps. The secondary muscle gets excellent workload and time to recover, because the other days neither the chest nor the triceps will be involved and will undergo a full recovery, which is very important when gaining muscle mass.
2 day. Legs and after shoulders.
3 day. Back and biceps. Biceps helps as a flexor already in the first exercise on the back. After the back perform biceps training.
Another distribution scheme:
Training 1. Pumping the legs, additionally loading the back posts and waist. If you still have strength, load your biceps.
Training 2. The load on the chest, triceps, front deltas, press. When pumping the chest will be involved triceps along with the front deltas. Having pumped the front deltas, the triceps need only be finished off. Press at the end.
Workout 3. Fully back. The upper back can not be pumped without the involvement of the biceps.
Workout 4. Shoulders engage the triceps. Do not forget about the press, neck and trapeze.
Example of a split
Monday: chest, shoulders, triceps muscle of the shoulder;
Wednesday – back, biceps muscle of shoulder, forearm;
Friday – thighs, buttocks, calf muscles
Press swing every workout:
on Mondays – top;
on Wednesdays – oblique abdominal muscles;
on Fridays – bottom of the press.
There is simply no unified system. Much depends on the characteristics of each individual, and for how long the restoration takes place.
The reasons for a competent combination of muscle groups are two, days for the implementation of such training -3-4, and the only condition is to visit the training hall at least 2-3 times a week, which will guarantee effective and competent study of all muscle groups.