Split or fun all over for more advanced

What exactly is split? 

Split is a training system in which the body splits into parties. In the classic split, we do the parties once a week. There are also other variants of splits, in which we exercise twice a week, dividing the body, for example, gora-dol or front-back. 

Who is the split directed to? 

Split is a training system that is targeted at players already having some experience (ACT + ~ 6 months of thoughtful training). He is also directed to those people who have some shortcomings in the Sylwester proportions and wants to focus better on the priority parties. It is also a system for all those who want to develop muscle mass or strength. 

Advantages of splits 

– It is very easy to work on a priority party (weak) in this system. 

– Split can be used to develop muscle mass, strength. 

 

The main assumptions of splits! 

– You should practice 

a) 3-4 times a week if the purpose is the muscle mass. 

b) Even up to 6 times a week if the target is a sculpture. 

– Number of series 

a) In the plan for the mass of large parties 12-16 series, and small parties 8-12 series. 

b) In the plan for resistance to large parts of the 16-20 series, and for the small 12-16 series 

– The number of repetitions 

a) Weight 6-12 restoration 

b) Strength of 12-15 replications 

– Breaks between sets 

a) Weight 120-150 sec 

b) Strength 60-90 sec. 

 

Classic parti connections 

3 days 

4 days 

A sample split for mass 

Friday 

legs 

– Squats for barbells on shoulders 10 <8 <6 = 6 

– Straightening the legs in the machine on the machine 10 = 10 = 10 = 10 

– Bending the legs while lying on the machine 10 = 10 = 10 = 10 

– Fingertips in the strength of 20 <12 <10 = 10 

Shoulders 

– Squeezing the bar with head 12 <10 <8 = 8 

– Lifting the barbell sideways 10 = 10 = 10 

– Lifting the barbell sideways in torso 10 = 10 = 10 

 

An example of split for durability 

B 

Back 

Dead race 15 <12 = 12 = 12 

Pulling on the bar with a wide grip 15 = 15 = 15 = 15 

Rowing barbells with a trap 12> 15 = 15 <12 

Shrugsy 20 <15 <12 = 12 

Triceps 

Pumps on pellets 15 <12 = 12> 15 

Squeezing French barbell lying 15 = 15 = 15 = 15 

Straightening the arms with the upper extraction handle 15 = 15 <12 = 12 

 

C 

legs 

Squats with barbells on shoulders 15 = 15 = 15 <12 

Straightening the legs in the machine on the machine 12 = 12> 15 <12 

Bending the legs in the machine on the machine 12 = 12 = 12> 15 

Flexions on the toes with barbells on shoulders 25 <20 <15 <12 

Biceps 

Bending shoulders with barbells 15 = 15 = 15 = 15 

Bending of the arms with dumbbells, dumbbells, supination of the wrist 15 <12 = 12> 15 

Bending shoulders with barbells 12 = 12 = 12 = 12 

__

You can read also: Why your workout isn’t working…