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The best four-day split training program for gaining muscle mass. Two-day split 2-day split for mass ectomorph

The best four-day split training program for gaining muscle mass. Two-day split 2-day split for mass ectomorph

Hello, dear readers!

Amateur athletes often complain that they do not have enough time to train - long working hours, a huge number of obligations and very little time for sports and their health.

Of course, it is difficult to exercise more than twice a week in such a situation, therefore, the training program presented below for 2 days a week is designed specifically for highly busy amateurs!

If you are completely new to the gym, if there is a lot of fat in your body, then it is best to start by eliminating extra pounds, and spend several months losing weight, and then build muscle mass.

To lose weight, you need to Slightly limit your body's intake of calories from food. A special application for smartphones, MyFitnessPal, which has several tens of millions of users around the world, including in Russia, will help you with this. Its catalog contains 5 million dishes. The normal rate of weight loss is considered to be 1 kg per month, the maximum is 1 kg per week. Anything more is from the evil one.

In the future, move on to strength and mass training. To do this you need to buy a gym membership. When you start going to the gym to prepare your body for heavy physical activity, start by improving your general physical fitness (GPP). This will prepare the body for high-intensity loads and increase your performance.

Improvement of general physical fitness

To improve general physical fitness, start with cardio exercises and bodyweight exercises for strength endurance:

The entire workout should be completed in 45 minutes. Do this for 2 to 6 weeks, 2 times a week.

Fulbadi

Two-day split

A two-day split means that all muscle groups are worked out in 2 workouts. And these 2 workouts can fit into a calendar week of 7 days, or in any other period, preferably not beyond 3-10 days. As a rule, as working weights increase, the frequency of training decreases. You can just stick to the calendar week.

The division of the training program can occur in different ways: top-bottom, bench press-traction, etc. When creating a two-day split, it is advisable to divide the muscle groups into two approximately equal parts, so that about 50% of the muscles are worked out during each workout.

Before performing exercises in each workout, you need to warm up properly! Especially if you are over 30.

Be sure to ask the trainer in the gym to show you the correct technique for doing the exercises and observe from the sidelines. Ideally, take several personal training sessions to develop your technique.

Program for men

The volume of training, measured in the number of approaches and repetitions, is quite large. Therefore, choose moderate loads (working weights). As you work through the program, pay attention to the possible occurrence of symptoms and symptoms. If they begin to appear, then slow down, if necessary, adjust your training program by removing duplicate exercises, reducing the number of repetitions, and extend the rest period for one or two days.

Day 1

Chest exercisesmuscles:

  • Incline Bench Press 3 sets x 8 reps
  • Incline Dumbbell Press 1 set x 12 reps
  • Dumbbell flyes 1 set x 12 reps

Shoulder exercises:

  • Standing Barbell Press 3 sets x 8 reps (watch your back)
  • Wide grip barbell rows 1 set x 12 reps

Biceps exercises:

  • Barbell curls 2 sets x 10 reps
  • Hammer 2 sets x 12 reps

Triceps exercises:

  • Close grip bench press 2 sets x 10 reps
  • French press 1 set x 10 reps

Day 2

Back exercises:

  • Pull-ups 2 sets x as many as you can
  • Bent-over barbell rows 2 sets x 8 reps
  • Lat Pulldown 1 set x 12 reps
  • Lat Pulldown 1 set x 12 reps

Leg exercises:

  • Barbell Squats 3 sets x 8 reps
  • Machine leg press 2 sets x 10 reps
  • Lunges 1 set x 12 reps

Ab exercises:

  • Roman chair crunches 2 sets x 15 reps

Program for girls

Day 1

Chest exercisesmuscles:

  • Bench press 2 sets x 12 reps

Back exercises:

  • Deadlift 1 set x 12 reps
  • Lat Pulldown 2 sets x 15 reps
  • Hyperextension 1 set x 15 reps

Shoulder exercises:

  • Standing Dumbbell Press 2 sets x 12 reps

Day 2

Leg exercises:

  • Barbell squats 2 sets x 12 reps
  • Straight-legged barbell row 1 set x 15 reps

Triceps exercises:

  • Dips in Gravitron 2 sets x 12 reps

Biceps exercises:

  • Standing dumbbell biceps curl 2 sets x 15 reps

Ab exercises

  • Hanging leg raises 2 sets x 15 reps

Class time is up to 60 minutes.

After you have worked on this training program for a couple of months, try changing it to.


Two-day split is not the optimal way to organize the training process, but « bad training is better than no training» . In fact, there are many disadvantages, these include the loss of supercompensation of creatine, low training volume, and the insignificant effect of training on hormonal levels. Does this mean that a two-day training program is practically pointless? No, that doesn't mean it! An untrained person can use it to tone their muscles, and a trained person can maintain their performance. It’s worth immediately paying attention to the fact that we are talking about a situation where a person only trains twice a week, because having two developmental workouts and 4-5 recovery workouts is generally an adequate solution for athletes of a fairly high level.

However, despite its characteristics, a two-day split is subject to all basic principles, such as progression of loads, moderation, consistency, and others. If you are a beginner athlete and just set aside a couple of days a week for training, then you need to do the same organization of diet , sleep , recreation And to refuse from bad habits . If you are no longer a beginner, but want to take a break, then you should also continue to follow all the rules listed above, being very clearly aware that you are “resting.” This means that you will lose both in strength indicators, and in “mass”, and in “quality”, but you control this process, and in the future this lack of training will even play into your hands!

Two-day split rules

Training volume: it's about what rep range, sets, and intensity you should train in twice a week. It goes without saying that the choice of exercises is limited to basic movements that can engage large muscle masses, so the absolute weights in the exercises will be relatively “large,” but we are talking about a % of the athlete’s personal maximum in anaerobic mode. So, you need to train with weights no more than 100% of the ten-repetition maximum, but you need to train in 4-5 sets of 10 repetitions, using the “pyramid” principle, which involves gradually increasing the weight on the bar from approach to approach, that is, with the maximum With the weight at which “failure” occurs, you perform only the last approach in the exercise. Rest between sets is 1 minute, workout duration is 45-60 minutes.

Why is that? The fact is that 45-60 minutes is the time limit in which it is possible to achieve the optimal ratio of hormones and breakdown products. The athlete performs ten repetitions in 25-45 seconds, which guarantees the start of the glycolysis process. A one-minute rest is sufficient to restore breathing and heart rate and at the same time ensures that the athlete is using the correct working weight, which does not contribute to excessive “acidification”. Longer rest, fewer repetitions, longer workouts can be aimed at developing other muscular and non-muscular systems, but trying to achieve results in this process with two workouts per week will go to waste, because supercompensation creatine phosphate occurs much earlier, and therefore creatine accumulation will not occur. Supercompensation of glycogen occurs on days 2-4, so training in this mode can ensure progression of loads.

Progress and moderation: You should pay attention to the principle of the “pyramid” and the need to train with weights no more than 100% of the maximum maximum in a given repetition range. No forced reps, no cheating, supersets, trisets, or the like. We clearly perform a given number of repetitions in a given range, gradually trying to increase the working weights. Progression is carried out either by increasing the working weight in the last approach, or by increasing the weights in the approach approaches. For example, you perform a bench press for 5 sets. The first set is 50kg, the second is 60kg, the third is 70kg, the fourth is 80kg, the fifth is 90kg. Here you did the last approach for 10 repetitions, at the next workout you set it to 92kg, but did it for 9 repetitions, which means we leave 92kg, but increase the weights in the approach approaches until you can increase the weight in the last one, then the procedure is repeated.

Two-day split scheme: for newbies


Wall Squats – 5 sets of 20 reps

Two-day split for mass or in other words, a two-day training program is a type of separate training system, according to which you divide the work of all the main muscle groups of the body into two separate workouts. As a rule, the upper body is worked out in one workout, and the lower body in the second. What is the advantage of a two-day split training program and why is it so popular among naturals?

Two-day training program

The two-day mass split is great for both beginners and more experienced athletes who are not using anabolic steroids. As you know, the growth of muscle mass without the use of steroids is possible only if the working weights in the exercises are constantly increased. However, most gym goers are in a deep state of stagnation. Due to the blind copying of champion training programs with which the entire Internet is littered, a natural’s body simply does not have time to recover, which leads to a state of overtraining in which there can be no talk of any progress. A two-day mass split allows for full recovery between workouts, which will have a positive effect on increasing the athlete’s working weights and muscle mass. With this help you are guaranteed to be able to break through stagnation and reach a new level. Tested by personal experience!

The most common options for constructing a two-day split are “TOP-BOTTOM” and “PULL-PUSH”. According to the first option, in the first workout you work the muscles of the upper body (CHEST, BACK, ARM), and in the second workout the muscles of the lower body (LEGS, PRESS). According to the second option, in one training session you work out pulling muscle groups (MUSCLES OF THE BACK AND BACK OF THE THIGH, BICEPS OF THE ARMS), and in another training session pushing muscle groups (CHEST MUSCLES, TRICEPS, FRONT DELTO, QUADRICEPS). For clarity, I will give examples of both options for a two-day weight split.

Two-day weight split “TOP-BOTTOM”

Workout #1 (TOP)

1. Bench press on a horizontal bench 3x8-10

2. Incline dumbbell press with head up 3x8-10

3. Pull-ups on the bar with a wide grip 3x8-10

4. Bent-over barbell row 3x8-10

6. Standing barbell curls 3x8-10

7. French press with barbell 2-3x8-10

Workout No. 2 (LOW)

2. Bench leg press 3x8-12

3. Deadlift with a barbell 3x8-10

4. Calf raises standing or sitting 3x12-20

5. Hanging leg raises 3x12-20

Two-day PUSH-PULL mass split

Workout No. 1 (PULLING EXERCISES)

1. Deadlift with barbell 4x8-10

2. Pull-ups on the bar 3x8-10

3. Bent-over barbell row 3x8-10

4. Standing barbell curls 3x8-10

5. Hanging leg raises 3x12-20

Workout No. 2 (PUSHING EXERCISES)

1. Squats with a barbell on the shoulders 4x8-10

2. Bench leg press in the simulator 3x8-12

3. Calf raises standing or sitting 3x12-20

4. Bench press on a horizontal bench 3x8-10

5. Seated barbell or dumbbell press 3x8-10

6. French press with a barbell lying or standing 3x8-10

Notes on the 2-Day Mass Split Program

The number of workouts per week will depend on your body's recovery abilities and other factors. The optimal amount of training is 2-3 times a week. If you have a busy work schedule and other problems that are preventing you from fully recovering, then you will need more time to recover. In this case, I recommend training only 2 times a week, for example on Monday and Friday. If you recover quickly, then you can exercise 3 times a week every other day (Mon, Wed, Fri or Tue, Thu, Sat) alternating workouts. For example, on Monday the upper body, on Wednesday the lower body, on Friday the upper body again, etc. So in the first week you will have two workouts for the top and one for the bottom. In the second week there will be two workouts for the lower body and one for the upper body, etc. There are many options. The choice is yours.

Frankly speaking, I prefer the first option for constructing a two-day split training program for mass “TOP-BOTTOM,” although both options are equivalent. At one time, I did a two-day weight split in order to break through stagnation in working weights and muscle growth. And I succeeded. I hope you succeed too. I wish you good luck, friends!

Greetings, dear readers! Today I want to tell you about split training and give examples of a two-day training program for gaining weight and for relief, including for girls.

So, a split is a training program divided into parts, each of which is carried out on different days. Such programs are intended for experienced athletes who can no longer thoroughly work out all the muscles in one workout, as well as those who want to get back in shape after a long break.

Split makes it possible to reduce the overall training load, but at the same time increase its effectiveness on individual muscles and work out a limited group well. This gives the muscles more time to rest, recover and grow.

One of the most popular types of splits is two-day. Let's look at how it works. Body weight gain consists of three components:

1) Classes must be voluminous and intense in order to maximally load the necessary muscle groups in order to trigger the production of the required amount of hormones to increase it. This effect is achieved by performing heavy basic exercises with large weights. But over time, the body develops a habit of stress and because of this, it is necessary to regularly change the exercises themselves and use more and more working weight, bringing the muscles to failure. This will lead to further progress and growth. But don’t forget about rest, otherwise you can overtrain.

An ideal split workout should last no more than 45-60 minutes. After this, the body begins to produce the hormone cortisol in large quantities, which breaks down the muscles so that instead of gaining weight, you get the opposite result.

2) The most important part when working on mass is nutrition, which should restore energy and muscle fibers destroyed by strength exercises, be balanced, and provide the required amount of all elements. But it is important to consider that in order to increase body weight, calorie intake should slightly exceed calorie expenditure. It is advisable to keep a tally of everything you eat together and the calories you burn.

This is where a lot of questions arise: what exactly should I eat? In what quantities are proteins, fats, and carbohydrates needed? How often and when should you eat?

So, in proportion to proteins, carbohydrates, fats, approximately 1/3/1 grams are needed for every kilogram of body weight. But the proportion can change primarily due to carbohydrates, which depends on your activity, body type and ability to gain weight.

When choosing products, always give preference to natural ones. Forget about fast food, flour and sweets. Get protein from meat, eggs, and dairy products. To replenish your energy reserves, eat complex, slow-digesting carbohydrates and healthy fats. Divide the entire amount of food into 4-6 small portions, this will reduce the load on the gastrointestinal tract. The most important meals are breakfast, pre-workout (1.5-2 hours before) and post-workout. Eat carbohydrate foods in the morning and switch to protein foods in the afternoon.

3) Rest is the third, but no less important element of the program, since muscle growth occurs not during training, but between them. Sleep of at least 8-10 hours plays a very important role in restoring the body. It is better if the interval between workouts is the same. For example, start on Tuesday, and conduct the second workout on Friday. This will make it very difficult to overtrain.

Two-day split for the gym

The split workout itself might look like this:

Day 1: exercises for the pectoral muscles and triceps, as well as the back and biceps. The triceps and biceps will be sufficiently loaded during basic exercises for the chest and back.

Day 2. Legs, shoulders, and abdominal muscles are involved.

This distribution of muscle groups makes it possible to train them only on one day, which means they will be given almost a week for maximum recovery.

Classes for gaining weight should be done in an hour. Remember to warm up at the beginning and stretch at the end of your workout. During the first, you will prepare and warm up the body, which will help avoid injury, and the second will stretch the muscles clogged with stress and improve blood circulation. Cardio exercises, such as walking, jogging, and stepper, are great for warming up. But it is important to remember about the joints, pay enough attention to their preparation for training - twist and stretch them before loading.

Two-day split to improve terrain

When the desired weight has been gained, you can move on to the next stage of drying. Unfortunately, a large volume of muscles does not guarantee a beautiful relief, which can be hidden under a layer of fat. You can reduce it using a cutting diet and making adjustments to your training program. But this is a rather complex task that requires a comprehensive solution.

Work on the relief consists of three elements, as in the case of body weight:

1) Classes will be held in the form of a two-day sleep, but two circuits per week, that is, a total of 4 workouts, and each muscle group will be loaded twice a week. The split can be organized as follows: on Mondays and Thursdays we train the chest, back, arms, and on Tuesdays and Fridays we train the legs, shoulders, and abs.

2) Rest and recovery play an important role here too. Since the double split system of two circuits per week is quite difficult, it can be somewhat simplified by using an eight-day cycle according to the 2+2 system. It turns out that after two days of classes in a row, you have two days of break, then again two days of load, two days of break, and so on. Athletes with less than two years of regular training experience can use an even lighter option, performing only three sessions per week, i.e. 1-2-1 workouts, next week 2-1-2.

3) Without proper nutrition, you won’t be able to get the desired effect. A diet for the formation of beautiful, sculpted muscles is necessary for those who have already gained a sufficient amount of muscle mass, but are not susceptible to severe obesity.

Firstly, it is assumed that there will be a progressive reduction in calorie intake by 10-20-30%, this depends on the rate of fat burning that is comfortable for you. Secondly, as you reduce your diet, you will have to monitor your weight and the depth of your fat folds. If you lose 1 to 2 kg per month, and the folds also become less noticeable, then you are doing the right thing. Reduce calories mainly through fast carbohydrates and animal fats.

Third, be sure to maintain balance. You should consume a minimum of 10% unsaturated fat compared to your total diet calories (up to a total of 25% fat). The amount of complex carbohydrates should reach 30-40%.

Fourth, take a vitamin-mineral complex in addition to this, so that a lack of vitamins does not lead to deterioration of health due to food with a reduced calorie content and muscle destruction.

Fifth, control your water balance. The total volume of liquid drunk should be at least 2 liters. Moreover, it is recommended to drink during training, a couple of sips between approaches.

Eat in small portions 5-6 times a day, but no less than 2 hours before training and 1.5 hours after, an exception can be made for amino acids and protein shakes. Be sure to consume enough protein. Approximately 60% can be obtained from food, the remaining 40% can be taken with sports nutrition. This is necessary to suppress catabolic processes and protect your muscles, while not interfering with the drying process.

This training option is suitable for both sexes. The general rules are the same. But women have their own characteristics.

Two-day training program for girls

A two-day split involves dividing the upper and lower workouts into separate ones. This system is well suited for girls with little experience, but who want to create a proportionate figure, and not just focus on pumping up their buttocks. The focus is on the buttocks, hamstrings and shoulders. Much less time is devoted to the development of the back and arms, but there is still some, since these muscles are toned along with the back and chest.

If you follow the above tips, maintain a sports regime consisting of productive activities, a proper and balanced diet, and sufficient rest, you will definitely get the desired result. But you need to be patient, put in a lot of effort, and spend enough time!

Hello, future jocks and fitness girls! This time Phil will talk about a two-day split, a more advanced, but still basic training scheme!

The days of the one-day split are over, and you feel confident in your ability to take your physical activity to the next level. Either you are initially a fairly strong audience.

The fundamental difference between all splits and one-day splits is that in them we break down muscle groups by training day. And each lesson is different from the previous one. In a two-day split, we will have 2 muscle groups and we will only divide the body by two parts.

Up and down.

The lower part is, of course, the legs. But unlike a one-day split, there will be not just one exercise, but a whole training hour! Many guys neglect leg training, as a result we see funny demotivators on the Internet.

Legs (bottom)- This is the largest muscle group in the body. We need them for movement speed, endurance and (!) for strikes. Two very strong “mechanisms” deserve proper development, so in this scheme we devote as much attention to them as possible. half time. The only thing we will add to them is a fairly isolated exercise for everyone’s favorite biceps. Including it at the top, firstly, is inappropriate, and secondly, it can be trained quite intensively. As a result, it will load on 100% on the first day and partially on the second.

Upper body involves training the back, shoulder girdle and pectoral muscles.

We will train every other day. Day one training + day rest + day two training.

Go! I will provide illustrations only for those exercises that were not included in the one-day split. In any case, all exercises are discussed separately and in detail in the appropriate section.

First day – LEGS

1. Squats with a barbell 2 x 15 + 4 x 8

2. Lunges (with weights) 2 x 15 + 4 x 6

3. Deadlift 2 x 15 + 4 x 8

4. Calves (calf raises) 2 x 20 + 4 x 12

5. Standing barbell/dumbbell curls for biceps 2 x 15 + 4 x 10

6. Press (straight crunches) – optional 6 x 20

Second day – TOP

1. Pull-ups 6 x Maximum

2. Barbell row to the belt 2 x 15 + 4 x 6

3. Bench press 2 x 15 + 4 x 6

4. Dumbbell press in a positive incline lying 2 x 15 + 4 x 8

5. Military press (standing barbell press from the chest) 2 x 15 + 4 x 12

6. Bars 6 x Maximum

Our muscles have increased in volume and take longer to recover, so for each group we will no longer receive 2 day of rest, and 3 . Six days a week, every other day – training, make Sunday a day off, take a rest.

Such a scheme is designed for approximately 10 weeks minimum, that is, about two and a half months. If the results are poorly visible, both externally and strength-wise, continue to work on it until up to 3-4 months.

Very important at this stage do not rush. Next will be a three-day split, and this is already a rather difficult training program. It is the basic and classic bodybuilding training regimen. The three-day split is complicated only by adding isolation exercises to work individual muscles and muscle groups. Due to increased amount of exercise - the number of training days also increases, and also adds recovery time.

If you are prepared enough, if you have big ambitions and are confident that you will not overtrain, move on to the classic - a three-day split! I recommend stopping at each stage and working hard technique. In the future, this, as you may think, wasted time will affect you in the most positive ways, and you will not be surprised by the upcoming loads.

That's it for two days, we continue the progression. Not a step back, friends!

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