5 day split workouts. Five day split

The presented five-day workout program for gaining muscle mass includes basic exercises performed according to the "5x5" scheme for 5 days a week, and isolated, with a maximum number of repetitions of 8 to 12. Do this complex until you stop actively progressing. To build maximum muscle size, train systematically and strive to regularly increase your working weights.

Nutrition is most effective with this training regimen to gain lean muscle mass. It will be easier to burn a little fat afterwards than trying to build muscle amid a lack of calories or, conversely, gain on junk food such as sweets and fast food.

If you want to consistently gain weight and are not sure how to increase the calories in your diet, here is a list of foods that will allow you to do this without compromising your health:

• buckwheat
• durum pasta
• oatmeal
• any chicken meat
• veal
• pork is not fat
• any fish
• vegetables, the more the better
• oil (natural 82%)
• cream cheese
• sour cream
• whole milk
• heavy cream
• any cheese
• protein shakes
• peanut butter
• olive oil
• additional sauces and dressings

This will make your food tastier and rich in healthy fats. I prefer to fill my calorie deficit this way, rather than go to McDonalds and stock up on a few burgers at a time.

You will feel better, you will become more alert and energized, and your stomach will thank you.

Note: These products have significant energy value. Therefore, try not to overdo it, and clearly calculate the required number of calories.

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

For those with no dietary problems, below is a list of supplements that will enhance the effects of this training method.

Pre-workout complexes

I like to train more with pretrens on drying, because with a low calorie diet, there is no longer any strength left for a normal training intensity. But when gaining mass, you also need to give all your best, and if you are straight, then you also invest in 1 hour, maximum to finish the workout in 1 hour and 20 minutes.

Choose a mix that is moderate in stimulants.

Protein

In my opinion, the tastiest protein is strawberry or banan. And there you can safely take without additives. Oh yeah, take any firm 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 high content of amino acids that are easily digested or a large amount of fat with carbohydrates, which are already enough in the diet.

The calculation of the daily value should be done based on your daily protein intake and the amount that you get from food. Personally, I drink one or two scoops in the morning and the same after training.

BCAA

I use this supplement in the morning and after training, and I can also use it on time if I have not 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. It is essentially the same protein, but very quickly absorbed, that will enter the bloodstream faster than protein from chicken breast or even eggs. If money is running out, you can do without it.

Creatine

I already wrote about it. This proven and effective sports nutrition will help you train harder and recover more efficiently. Highly recommend... For beginners, you can start using it no earlier than after half a year of training, and better after a year. So you will accelerate the body's own potential and then strengthen your capabilities. It can be taken in 5 grams on an empty stomach with grape juice or honey. I personally accept in loops as it seems to me it works better this way.

Endurance is one of the most important goals that you try to achieve will increase the strength and duration of your muscles, which will improve your quality of life outside the gym.

This 5 Day Weight Training Program is an effective split that simultaneously increases endurance, mobility and core strength because it engages a large number of muscle groups and gives them time to rest and recover.

When you start lifting comparatively heavier weights, your proportions will be disrupted due to the weakness of individual muscles, lack of endurance and lack of mobility. Let's try to prevent these problems.

Warm up

As a pre-warm up, start with 3 minutes of walking alternated with 30 seconds of high-intensity sprint. Finish with 90 seconds of walking.

This stress will prepare the body for a great anaerobic exercise and raise the overall temperature.

Hitch

I don’t like to quote research results, and I’m definitely not going to delve into the science, but high-intensity interval training is guaranteed to increase muscle strength and quality.

Plan:

• 5 minutes. walking at a fast pace
• 30 sec. running
• 30 sec. walk
• 30 sec. sprint
• 30 sec. walk
• 45 sec. sprint
• 1 minute. walk
• 1 minute. running
• 1 minute. walk
• 30 sec. sprint at maximum speed
• 1.5 minutes slow walking with a gradual stop

It may sound like a special formula, but in reality it is not. The above plan is just a rough template that you don't have to follow exactly.

I just want you to understand the importance of pre-warming your body in preparation for ruthless strength training.

Don't get hung up on fractions of a second if you have low endurance, and lengthen your walking (rest) periods and try to rest less.

5x5 weight training program

The approximate schedule of classes 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 on Monday is that while everyone is pressing and fumbling with dumbbells, you calmly do deadlifts across the room.

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

When exercising in the gym five times a week to build muscle, you should eat a lot of healthy and balanced meals. Chicken, broccoli, sweet potatoes, potatoes, bacon, ground beef, an abundance of vegetables and whey protein will supply your body with everything it needs to grow, strength and agility. The restoration of muscle fibers depends on the optimal diet and proper sleep regimen. Believe me, going to the gym and carrying a 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 considered differently. Performing the bar in three sets of one repetition, writing down the result of each of them. Next time, try standing longer than the total time of the previous three in one set. Reduce your rest time to 60 seconds, and try to tighten your abs and core muscles as much as possible and not arch your back.

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

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

This is one of the most convenient types of split training systems, according to which you work all the main muscle groups in five days, allocating a separate day for each muscle group. This allows you to better work out each muscle group separately. The five-day split is used in bodybuilding primarily by experienced athletes and professionals who have extensive training and experience in training in three and four-day split programs.

FIVE DAYS SPLIT: THE BENEFITS

As mentioned above, the five-day split is one of the varieties of split training systems, which is characterized by a deeper division of muscle groups by day. We have five main muscle groups (legs, back, chest, shoulders, arms) and, accordingly, 5 training days a week. Thus, we can devote more time to training each muscle group separately in order to work it out better and give the muscles an incentive for further growth.

In addition, the five-day split allows you to focus on lagging muscle groups. As a rule, training for a lagging muscle group is set on the first day of the week, when you are fully rested and recovered from the weekend. You can add one exercise or do more sets to train the lagging muscles. At the same time, it is desirable to reduce the load on other muscle groups.

The five-day split can be used for a variety of purposes. It is ideal for both mass gain and strength and strength endurance. Many experienced athletes use a five-day split during the drying period. You can create a five-day split yourself according to your goals.

FIVE DAYS SPLIT: DISADVANTAGES

Despite all the advantages, the five-day split has its drawbacks. As the saying goes, every medal has two sides. What is an advantage for someone will serve as a disadvantage for others. First, the five-day split is not suitable for beginners. For beginners, it is best to start with a two / three day split workout program. Experienced athletes need to devote more time to working out each MG, respectively, using deeper options for split training systems.

It should be borne in mind that while engaging in a five-day training program, you should be able to fully rest between workouts, get good sleep and eat well. If you have a busy work schedule, don't get enough sleep and don't eat regularly, then a five-day split is definitely not for you. In that case, I recommend it.

HOW TO MAKE A FIVE DAY TRAINING PROGRAM

You can create your own five-day training program that will help you achieve your goals in the most effective way. The most important thing to do in a five-day split is to correctly arrange the workouts of the five main muscle groups within one weekly microcycle. The main rule is not to put in a row workouts that load the same muscle groups. For example, back workout after arm biceps workout or pectoral workout after triceps workout.

You can use various schemes for constructing a five-day split, alternating between training and rest days. Most often, the classic scheme 1 + 1 + 1 + 1 + 1 + 2 is used, according to which there are 5 days of training and 2 days of complete rest. However, in your five-day split, you can alternate between training and rest days according to your recovery and other individual needs. For example, you can evenly divide your training days into rest days. The main thing is that the interval between training one MG does not exceed 7-10 days, otherwise you risk missing the supercompensation phase, when your muscles have fully recovered from the previous workout and become a little larger and stronger.

FIVE DAY SPLIT OPTIONS

Option 1

• Mon. (training leg muscles)
• Tue (pectoral muscle training)
• Wed (back muscle training)
• NS. (deltoid muscle training)
• Fri. (arm muscle training)
• Sat, Sun (recreation)

Option 2

• Mon. (back muscle workout)
• Tue (pectoral muscle training)
• Wed (leg workout)
• NS. (deltoid muscle workout)
• Fri. (arm muscle training)
• Sat, Sun (recreation)

Option 3

• Mon. (hand training)
• Tue (leg workout)
• Wed (delta workout)
• NS. (back workout)
• Fri. (chest workout)
• Sat, Sun (recreation)

The options for building a five-day do not end there. You can independently compose your own version of a five-day split, which will most effectively contribute to the achievement of your goal, taking into account your individual characteristics. Below is an example of a 5-day split weight training program in accordance with option # 1, which is one of the most effective options for building a training program 5 days a week.

FIVE DAY SPLIT PER WEIGHT

MONDAY (LEG TRAINING)

1. Squat 3-4x8-10
2. Leg presses 3-4x8-10
3. Leg extension 3x10-12
4. Deadlifts 3-4x8-10
5. Leg curls 3x8-10
6. Standing / Seated Calf Raises 3x12-15

TUESDAY (BREAST TRAINING)

1. Bench press 3-4x8-10
2. Dumbbell bench press at an angle up 3-4x8-10
3. Push-ups on wide bars 3-4x8-10
4. Laying dumbbells lying 3x10-12

ENVIRONMENT (BACK MUSCLE TRAINING)

1. Rows of the bar to the stomach in the slope 3-4x8-10
2. Pull-ups to the chest with a wide grip 3-4x8-10
3. Dumbbell rows to the stomach in an incline 3x8-10
4. Shrugs with a barbell or dumbbells 3x8-10
5. Back hyperextensions 3x8-10

FOUR (DELTOID MUSCLE TRAINING)

1. Military bench press 3-4x8-10
2. Seated dumbbell presses 3-4x8-10
3. Swing dumbbells through the sides 3x10-12
4. Swing dumbbells through the sides in an incline 3x10-12

FRIDAY (ARM EXERCISE)

1. Bench press with a narrow grip 3-4x8-10
2. French press 3x8-10
3. Extension of the arms on the block down 3x8-10
4. Lifting the bar for biceps 3-4x8-10
5. Hammers with dumbbells 3x8-10

PROGRAM NOTES

The five-day split weight training is for experienced athletes who have had a regular training experience of at least 2 years and have reached their peak in three and four-day split training programs. The duration of the five-day training program is 8-12 weeks, after which it is necessary to change the focus and training program. Rest between sets is at least 2 minutes, between exercises 5 minutes. In endurance training, the rest time should be reduced to 30-60 seconds, increasing the number of repetitions in the set to 15-20. When training for strength, increase the rest to 5 or more minutes, and reduce the number of repetitions to 3-5.

This version of the five-day weight split is just a base that you can adjust for yourself, taking into account your goals and characteristics. You can replace exercises with similar ones, change the number of approaches and reps, increase the amount of load on a particular MG and decrease on others. Good luck and early achievement of the goal!

In the article, I will provide you with the most effective (in my opinion) training program for gaining muscle mass, designed for men, which involves visiting the gym 5 times a week.

I must warn you, split 5 times a week. intended only for experienced athletes with experience, training history, etc. etc. for beginners - is strictly prohibited.

Also I must warn you, in the past, I have done similar issues, for example, here are the main articles:

Today I will demonstrate splits 5 days a week (there has not been a separate issue about this yet), in a practical style, with specific step-by-step actions.

And so, the main advantages of splitting 5 times a week is that it becomes possible to work out only one muscle group per workout, i.e. back there or chest or legs, in general, only 1 (one) muscle group. And not like in other splits of 2 or even 3 groups per workout.

What does it give ?!

• Firstly, the intensity of training increases significantly, because we have more strength, and we can fully (much more thoroughly) work on a specific target muscle group.
• Secondly, due to the very study of only 1 muscle group, the duration of strength training is much easier to fit into the required time intervals (i.e. those same 40-45 minutes). Who does not know, this is how long strength training should last for straight people. More details
• Thirdly, it is psychologically easier to go to a training session and train there, knowing that you have only 1 muscle group per training, and, accordingly, you indirectly associate this with point # 1.

• Mon. Breast
• Tue Back
• Wed Legs
• NS. Shoulders
• Fri. Hands

or some muscle groups may change in places, for example:

• Back
• Breast
• Shoulders

Training program 5 times a week

• The phase of destruction of muscle cells - occurs during training, this is the shortest phase lasting 40-45 minutes (because training lasts no more than 40-45 minutes, at least for straight people). P.s. A natural is an athlete who does not use anabolic steroids.
• Recovery phase to the original level. This phase begins after training, to the initial level. The initial level (this is the state that was before training (before their destruction). The time of this phase is very individual, because it depends on the severity of destruction of muscle cells, muscle size, fitness, genetics, your regimen, etc. But the time of the start of growth there is always more muscle than recovery time, and the benchmark here is one week.
• Growth phase (this is the same supercompensation above the initial level). This period begins after the recovery phase, the benchmark here is 1-2 weeks.
• Phase of loss of growth (supercompensation). This phase will occur if you skipped workouts for too long, thereby maintaining the growth phase (supercompensation above the initial level).

Now you understand? Do you see this? Those. I want to say that the growth phase (supercompensation) begins in 1 week (this is a rough guideline).

This, in turn, means that constantly hard training = this is not correct (the only exception is macro-periodization, where you train easily for months, in order to train hard for months later).

This is still permissible, but you cannot constantly train hard, because there will be no over-recovery phase ... and if this phase is not there, then there will be no muscle growth either. Do you understand?

In general, all this means that you need to use periodization (1 week is hard, 2 weeks is easy). Only in this way will we be able to reach the growth phase (overrecovery, supercompensation).

For more information on how to use micro-periodization, see Cycling in Bodybuilding.

In the above splits, you should definitely keep a training diary, and thanks to it, use two methods of load progression (1st method of repetition, 2nd method of increasing weights).

The essence of the diary is to manage muscle growth.

The growth of muscle mass is a constantly progressive load !!!

And in order to have a progressive load, you need to control your working weights, repetitions, approaches, write everything in a diary and see what and how!

In other words, if you do not progress the load, you will never be able to build muscle! That is why the diary is so important.

Now, I will explain how to use load progression to make muscles grow.

1st method. Let's say on Monday you're doing a 50kg incline bench press 6 times.

This means that the next workout (next Monday) you must do 50 kg for 7 or 8 or 9 or 10 or 11 or 12 reps (depending on your strength).

In any case, if you did one or two or three repetitions more than in the previous workout, then your task is completed.

Conclusion: That week it was 50 kg by 6 times, and this week already 50 kg by 7 times or 8 or 10 or 11 or 12 (depending on how much you did it) = load progression = muscle growth.

2nd method. Well, once you've gotten to 12 reps on an incline bench press, which is 50 kg for 12 reps in our example, use the 2nd progression method.

It consists in increasing working weight, not repetitions.

That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let's say, it turned out 52 kg for 8 repetitions, we again use the 1st method of progression - repetitions) we do 52 kg not for 8, and already at 9.10 or 11 or 12 .. how to get it, as soon as you reach 12 repetitions, start again using the 2nd method of progression, i.e. we increase the weight = 55 kg by 6-12 (etc.).

I think you get the point. We did less than 12 repetitions (let's say there are 10, we use the 1st method, we increase the repetitions), as soon as we reach 12 repetitions, we increase the weight (2nd method).

And one more thing, you must use the progression of loads (both methods) in all exercises (in your training program). And one moment. The progression should not be maximized.

You do not need to add 10-20 kg per workout. The quieter you go, the further you'll get.

Progression should be simple in principle. Enough 1.25 kg and this is progress. 1-2 repetitions are enough compared to the previous workout and this is progress.

Conclusion: In order to manage the progression of the load (muscle growth), you need to have a training diary.

• Read more about the diary here: "Training diary from A to Z".
• More in general about the progression in the main article: "Load progression from A to Z".

In the above workout program, you use basic exercises (these are exercises in which several muscles or muscle groups are involved, in short, these are heavy exercises that are performed with free weights).

The rule is simple: the more muscles are involved, the better for muscle growth.

Use 4 working approaches in each exercise, excl. warm-up (they are at your discretion, see for yourself, everyone has it differently).

In almost every exercise, 6-12 repetitions are performed.

The only exceptions are the calf muscles (lower leg) where we perform 15-20 repetitions.

Why? The point is that muscle failure should occur in the interval of 10-30 seconds.

During this time interval, you will have time to complete no more than 6-12 repetitions.

But in the case of the calf muscles (lower leg) because there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, then here we will have time to do 15-20 repetitions during this time.

That's the whole secret of the increased number of repetitions for the lower leg.

Rest between sets of exercises - 1 min, in general, no more than 2.

In every exercise of every set, you must use muscle failure (that is, the last rep of each set must be failure).

Important: refusal should occur in the interval of 10-30 seconds (these are the same approximate 6-12 repetitions).

Muscle failure is intertwined with working weight in the exercise along the way.

When you are busy, or the gym is far from home, going to fitness is inconvenient 3-5 times a week. A training program for 2 days a week comes to the rescue.

What You Can Achieve With Twice a Week

Get slimmer

A two-day workout program will help solve the problem of losing weight. If you follow the correct diet, such a schedule is acceptable.

We would like to warn you that such a training frequency is not the best for losing body fat, the process of losing weight will be slow. But you can do it for pleasure, because two-time workouts will not take much time.

Gain weight

Weight training can also be done twice a week. This is a very convenient option for those whose muscles take a long time to recover.

Typically, 36-48 hours of rest is not enough for such athletes, they need up to three days between classes. This is where 2 workouts a week helps out.

For strength training, this is the best option - you can rest for a long time and restore muscles.

Keep fit

In the gym, workouts 2 times a week will help keep your body in shape. This is the optimal timetable for achieving this goal.

Little time is spent, excess fat accumulates slowly or is not deposited at all (depending on proper nutrition).

Why you shouldn't exercise less often

Let's be honest. Once a week you can go skiing, walk in the park, swim in the pool, visit the bathhouse and sauna. One-time, you can do everything that does not require constant maintenance and consolidation of results.

If you want to learn how to swim quickly, you need to do it more often. A lesson once a week is only suitable for relaxation and recovery. But training in this mode is not done.

Therefore, in order to achieve any of the above three goals, you need a training program 2 times a week.

To maintain muscle tone, they need to be worked out at intervals of 24–72 hours. Only very heavy loads can be given once a week, for example, deadlift with a dead weight. But this does not mean that it is impossible to train more of the lower back and legs for a week after the deadlift. Quite the opposite - it is necessary, but with different exercises.

Keep in mind that a hard workout for a certain muscle group should be done once a week. Exceptions are cases when the athlete's musculature quickly recovers and adapts to the load.

However, it is undesirable to combine deadlifts and squats on the same day, if we talk about a two-day training.

Training programs

Each goal will make its own adjustments to the program. Two workouts per week should be extensive to cover all muscle groups. At the same time, you need to try to think over the training scheme so as not to increase the duration of a one-time visit to the gym.

The preparation of the program should be done by an experienced athlete familiar with anatomy and physiology, as well as an excellent understanding of the technique for performing most exercises.

Recall that for training twice a week, the program should be optimally capacious. Let's show with specific examples how to use this feature of the two-day training.

Slimming program

A set of exercises for weight loss will look like this:

Day 1

1. Cardio - 15-20 minutes at an average pace, at the end (last 3-4 minutes) perform one interval (maximum acceleration for 20-30 seconds). Then restore the rhythm and breathing for 2-3 minutes, only then stop completely.
2. Leg press in the simulator - 3 sets of 15 times with light weight. You should feel heavy, but also have a reserve of strength for 15 or more repetitions. We do it quickly.
3. Hyperextension - 2 sets of 20 reps.
4. Lunges with dumbbells - 3 sets of 15 times (should be hard, but with a reserve of strength).
5. on a horizontal bench - 3 x 15 times.
6. Bending of arms with dumbbells while standing with supination - 2 to 15 times.
7. Seated dumbbell press - 2 x 20 times with light weight.
8. Circular press workout: 10 crunches on the mat; 10 hang leg raises; 10 crunches in the Turkish chair; 10 leg raises from a prone position. On the last lift in the last exercise, freeze in the "feet above the floor" position and hold on for 30 seconds. Rest 60 seconds and repeat the abs circle. We make 2-3 circles.

Between sets in other exercises, you need to rest no more than 60 seconds, keep track of the time. Finish the workout with a small stretch of the large muscles (lower back, legs).

Day 2

1. Cardio - 20 minutes at an average pace, at the end of the acceleration for 2-3 minutes, but not to the maximum. Accelerate to 13-16 km / h and keep this speed for 2-3 minutes.
2. in the simulator - 2 sets of 15 times, the third approach is done until the muscles are burning. When that sensation arrives, do 10 more reps.
3. Romanian or Deadlift - 3 sets of 15 reps with a barbell or dumbbells.
4. Plie squats (for girls) or leg press (for men) - 2 to 20 times.
5. Hammer chest press or dumbbell bench press - 3 sets of 15 reps.
6. Crossover in the lower chest block trainer.
7. Extension of arms on a block in a superset with bending of arms with a barbell or dumbbells (weights are small) - 3 sets for each exercise in 15 repetitions.
8. Final cardio workout - 10-15 minutes at a slow pace. Your task is to sweat, stretch tense muscles and prepare your body for a shower.

Limit yourself in calories, do not eat at night, fewer carbohydrates, more protein.

Weight gain program

A muscle-building workout program is more suitable for men. It will be difficult for women without exogenous testosterone to gain muscle:

Day 1

1. Cardio - 5-7 minutes. The task is to bring the heart out 140 beats per minute, smoothly reduce the rhythm to 90-100 beats per minute.
2. Hyperextension - 2 to 15.
3. Leg press or deadlift (press for the first week, deadlift for the second).
4. Bench press - 5 sets of 5-6 reps each. Weights are abandoned.
5. Press in a hummer or press at an angle of 30 degrees (alternate every week).
6. Seated barbell bench press or shoulder work in a hummer.
7. Lifting the bar for biceps - 3 to 8.
8. Raising legs from dumbbells in hanging on the press (legs bent at the knees) - 3 sets of 8-10 times to failure.
9. Stretching on the rug.

Day 2

1. Cardio - 5-7 minutes as planned for the first day.
2. Barbell squats - 5 to 5-6 times.
3. Leg press - 3 x 8-10 times.
4. Bench press - 5 to 5-6 times.
5. Extension of arms in a block simulator as a ladder - 12 times, 10, 8, 6, 4 (maximum weights).
6. The pull of the upper block to the chest with a narrow grip - 3 x 8-10 times.
7. T-bar row - 3 sets of 6-8 reps.
8. Standing hammer curl with dumbbells - 3 x 10 times.

A muscle-building workout program should be optimized to give you the best you can. It is imperative that all of your muscle groups receive a failure load.

A load is considered a failure, after which you are no longer able to lift a working weight even once during a workout. This weight is not easy to determine. Personal experience and your own feelings will help you.

For example, if you did 8 reps in the first approach, and in the second you dropped the barbell by 5 or 6, the weight is great for you. Conversely, if after 8 repetitions you feel like you will do 2-3 more reps - the weight is light. Through trial and error, you will find the best option for you.

Fitness program

You don't have to go to the gym for a great purpose. You can just keep yourself in good shape:

Day 1

1. Barbell Squat - 3 sets of 10 reps with a comfortable weight.
2. Hyperextension - 3 x 15 times.
3. Superset Leg Curl and Leg Extension - 2 sets of 10 reps for each exercise.
4. Pull-ups - 3 x N times, where N is as many times as you can in pure technique.
5. Superset dumbbell flexion and extension - 2 sets of 10 reps for each.
6. Hanging leg raises - 3 x 12 times.
7. Stretching.

Day 2

1. Cardio - 10 minutes at an average pace.
2. Bench press lying - 3 x 10 times.
3. Raising hands with dumbbells at an angle of 30 degrees - 3 x 10 times.
4. Leg press - 3 x 10 times with heavy weights.
5. Row of the bar to the lower back in the slope.
6. Hyperextension - 3 to 15.
7. Twisting on the Roman chair - 3 x 12-15 times.
8. Stretching.

What else to do

Crossfit

CrossFit can be practiced twice a week - this is the optimal regimen. On your first training day, for example, you hammer your legs and shoulders. And in the second - arms, back and chest.

Recall that in CrossFit, training is of the circular type, and in terms of intensity it is more suitable for burning fat. In addition, there are many contraindications for this type of fitness.

Run

To improve running performance, it makes sense to practice running at that volume. You can jog for 30-40 minutes, alternating between intense short-term jogging and jogging (in other words, interval jogging).

Hello dear readers of my blog, lovers of natural bodybuilding and other strength sports.

In this article I will talk about the SUPER effective 5v5 training system. This system has long gained popularity among natural athletes and received excellent reviews. It amazes with its simplicity and uncomplicated nature. Its main advantage is that it works 100%! Read on to find out everything about her.

The 5 to 5 training program is suitable for people who want to get not only big muscles, but at the same time strong enough. If you are an ectomorph, then this system is especially for you. It is suitable for beginners and those people who have already achieved some success in gaining strength and mass.

Our body is a highly adaptable and adaptable system, constantly striving to come to homeostasis (balance). Take on hard workouts on a regular basis, and after a while, they will become easy for you.

In order to progress, you need to "surprise" your body, shock the muscles with new unusual loads. This is the foundation of bodybuilding. This can be achieved by varying the loads: changing the working weights, changing the exercises or the technique for performing them, choosing a different number of approaches and repetitions. However, we often see athletes who are so keen on finding a working training program that they change them literally every week.

The 5 × 5 system is for natural athletes the golden mean between low-rep strength training and multi-rep PUMP training for bodybuilders.

With this system, which includes training for 5 sets of 5 repetitions, you will add loads for a long time. That's the whole trick and simplicity of this program.

Before performing work approaches, you should warm up. The goal is to warm up muscles, stretch joints and ligaments, prepare the nervous system to perform better and avoid injury.

As you warm up, you should feel a slight warmth in the muscles caused by the blood flow. To do this, perform several warm-up approaches, first just with the bar, and then with light weight. Warm-up sets do not count. It should be remembered that warming up should not take a lot of energy.

Exercise selection

Many people know that in powerlifting a lot of attention is paid to the basic movements: deadlift, squat and bench press. Some lifters often do almost nothing beyond these three movements and look massive and have impressive strength.

We, in turn, will also focus on these exercises, plus we will add a small utility here. It will include curls for biceps, abs, pull-ups with weights for the development of the broadest muscles of the back. In some cases, the exercises in this scheme can be changed or eliminated as needed.

Let's look at a few cases where you can change your plan:
- as the load increases in the main exercises;
- lack of proper inventory in the hall;
- injuries or physical limitations caused by a peculiarity of your body
- insufficient training;
- introducing variability in training.

The choice of weights

In basic sets, work with weights about 80% of the one-time maximum. Rest 3-5 minutes between sets. To begin with, take the weight that you can perform without losing technique all five sets of five repetitions. If the weight seems light to you, then next week add 2.5 or 5 kg to it, but not more. I strongly advise against chasing the scale too quickly, as this will overstrain. If you are unable to do the workout with the proper technique, as well as complete all repetitions, then reduce the load.

When making a plan, it is advisable to do a split, dividing the workout by day into a bench press (do the bench press and utility room), leg workout (squats) and back (deadlift, pull-ups). You can also divide workouts according to the principle: top (chest, back, shoulders, arms, abs) and bottom (lower back, buttocks, legs, calves).

Experiment with different schemes to see which one works best for you. Whichever option you choose, focus on basic multi-joint movements.

Do the back room only after the "base".

You can also use the principle of interchangeability. For example, weighted bar push-ups, as well as changing the width of the grip on the bench press, replacing it with an angle press or dumbbell press, would be a good alternative to the bench press. Instead of squats with a barbell on your back, you can do them with a barbell on your chest or leg press.

Sample program 5 × 5

Tuesday
1. Bench press 5 x 5
2.

Pull-ups with additional weights 5 x 5
3. Lifting the biceps
4. Hanging leg curl (press)

Thursday
1. Squat with a barbell 5 x 5
2. Deadlift 3 x 2 with a gradual increase in weight from set to set - "pyramid"
3. Flexion of the trunk (press)
4. Cardio, to calm the central nervous system after heavy squats and deadlifts, to disperse the blood from working muscles throughout the body.

Repost the pinned post on my VK page and get a book with training programs for straight people.

Hello dear readers!

Do you want to show off your embossed torso on the beach this summer, catch a couple of dozen admiring glances?
But… “There is no time to pump iron every day from morning to evening, the gym is in an uncomfortable area… I'd better start on Monday! I will take care of myself as soon as I return from vacation. " Recognized yourself - read to the end!

Perfect body when exercising 3 times a week

With the help of a three-day split, you can not only do a great job on the relief (for this you need to follow the appropriate diet), but also get an excellent result on the mass (for this result you need a different diet). The training program is built in a standard way: we train for a day, we rest for a day. Tired, clogged muscles need rest for further productive work. One day we load: biceps-triceps-shoulders, on the second: chest-back, on the third: legs-press. Such a program is effective, and the result will not be long in coming. Although it already depends on how you will plow in the hall 🙂

Sample training program

The set of exercises is designed for people with little training experience. Allows you to tone all the main muscle groups for further work on strength and mass. We select the weights for training individually. The set of exercises should not be easy. We select the weight for medium resistance / force. For the first 2-3 weeks, you should not achieve "refusal" in the exercises - first learn the technique. Rest between sets 1-3 minutes, between exercises 3-5 minutes.

DAY ONE - HANDS, SHOULDERS

Bench press standing - 2 x 10;
Breeding dumbbells in a slope - 2 x 10;
Lifting the bar for biceps in a standing position - 2 x 10;
Push-ups on the uneven bars with a narrow setting of the arms - 2 x 10;
Flexion of arms with dumbbells with the "Hammer" grip - 2 x 10;
Bench press with a narrow grip - 2 x 10;
Lifting the bar for biceps with a reverse grip - 2 x 10;
French bench press - 2 x 10.

DAY TWO - CHEST, BACK

Bench press - 3 x 10;
Dumbbell bench press lying on an incline bench - 2 x 10;
Reduction of hands with dumbbells on a bench - 2 x 10;
Deadlift - 3 x 10;
Dumbbell Rows - 2 x 10;
The horizontal thrust of the block is 2 x 10.

DAY THREE - LEGS, PRESS.

Barbell Squats - 4 x 10
Crunches on the Roman chair - 3 x 15;
Raising the legs 3 x 15.

Warm up the muscles before training.

After training, we pull the muscle group for which we worked.
We print out the plan and run into the hall!

At each workout, we write down the exercises and weights with which we worked in the training diary.

The first two to three weeks, you get used to the correct technique for performing the exercises, after which you begin to gradually add working weights in the basic exercises. After another two to three weeks, as the working weights grow, you can start to eliminate isolating exercises from training. The period of work under the program is 1.5-2 months. After that, change the program to another, depending on the result obtained and your further goals.

Workouts at home

If it is preferable for you to study at home, there is also a way out! However, keep in mind that there is no experienced trainer at home who will tell you the correct execution of the technique and will insure at the right time. Therefore, carefully choose the weight and carefully monitor the technique to avoid injuries and home damage to furniture 🙂

For workouts at home, it is enough to have at least collapsible dumbbells. Further, we perform the same set of exercises as described above, with the exception of work on simulators. We replace exercises with a barbell with similar ones using dumbbells. Since the number of exercises will be reduced, you need to do 1 approach more in each exercise.

Achieving the desired goals is real! The basic rule is SYSTEMATIC. This means that there may be a bad mood, unimportant weather, and "so many things to do that you can't breathe." But, THREE DAYS a week you go to the gym or organize a sports field at your home. This is the guarantee of your health and excellent appearance. And remember: the road called THEN leads to the goal called NEVER.

Perhaps workouts 2 times a week or fullbadi are suitable for you.

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