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Is this even split training what it is and how to use it?
Table of Contents
1. The top of the body, the bottom
For example, Day one: up the body (pressure on the chest) Day two: down the body - pressure on the sternum - Day three: break - Day four: up body - back pressure - Day five: down body - stress on the back - Day six and day seven: break. We do it four times a week. It's a good idea for people who are currently exercising their whole body three times a month and they've got stagnation.2. Push/pull. Push and pull
For example, Day 1: pull (pressure on the deadline) Day 2: push (pressing on the horizontal) Day 3: breakDay 4: pull (push on the pull) Day 5: push (pushing on the seat) Day 6 and day 7: break. Muscle parties will have a growth boost at least 2 times a week.3. Extra_id_0> 7 days 10 days a month
For both athletes and those who want to improve their muscle mass, there is a lack of the most important factor frequency. Additionally, rare muscle stimulation will not provide optimal opportunities for muscle growth. For those with very long training experience and for athletes preparing for bodybuilding competitions.4. Something you should be focusing on
If you're a beginner, you won't use a lot of weight, which means that after about 23 days, your body will get a little boost, so you'll be fully regenerated. For people with a higher level of fitness, of course, this training plan is for whom? First of all, it's for middle-aged and advanced people. Why? If you are a novice, you will not use much weight. So if the body gets a small boost for growth, then after about 2-3 days, it will be completely regenerated, so for people with higher levels of fitness it will take a little more time to regenerate.5. Day one: The mountain of the body
T1: 3 × 5, T2: 4 × 5,T3: 5 × 5 T4: 2 × 5, break 6080 seconds; 2a. Riding the carcass rack in the fall T1: 4 × 8, T2: 3 × 10, T3: 4 × 12, T4: 3 × 6 (weight of week no. 1), breaking 60 80 seconds; 3a. Face pull T1: 3× 10, T2: 3, T3: 3 × 15, T3: 2 × 10, break 60?? 80; 4a. Skull crusher 3 × 710, break 60 seconds; 6a. Pallof press without rotation 3 × 8 to the side, breaking 60, breaking 60.6. Day two, bottom of the body
T1: 3 × 7, T2: 3 × 9, T3: 4 × 9,T4: 2 × 7 (weight of week No 1), break 6090 sec.; 3a. Good morning (low bar) T1: 2 × 7,T2: 3×6, T3: 3 × 8, T4: 2×7 (weight 10% less than week No 1); break 90 sec.; 5a. Pressure on the fingers in the bend of the knee at a rate of 3 2 1 1, 35 × 812, break 40 sec.; 7a. 1a. Bulgarian strap with a strap in a square metre position T1: 3× 6 sec for each leg, T2: 4 × 5, T4: 5 on each strap, T3: 1 T: 4 T: 5 T: T: 2 T: 3 T: 6 T: 7 T: 75 t: 5 t: 6 t: 2 t: 4 t: 1 t: 3 t: 10 t: 7 t: 75 cm; 5 x 5 t7. Day four: The mountain of the body
Stretching (may be assisted) T1: 3×8, T2: 4 × 8, T3: 4 × 910, T4: 2 × 7, 6090 sec; 3a. Swinging the T-bar bar T1: 4 × 7, T4: 4 × 9, T3: 5 × 8,T4: 2×7 (weight of week no. 1), 6080 sec; 5a. Trap Y raise8. Day five, bottom of the body
Reverse stroke with half-bar T1: 4 × 6, T2: 4 × 8, T3: 5 × 8,T4: 2 × 6, break 90120 sec.; 3a. Reverse step with the backbar on each leg T1: 3 × 6 on each foot, T2: 3 × 8 on each legs, T3: 4 × 8 in each leg, T4: 2× 5 on each toe, break 80 sec.; 5a. Kopenhask lead 3 × 3040 sec. On the side, no breaks; 6b. 1a.9. Day six and day seven, break
This will have positive effects in the form of greater strength gains or mass gains. Shared training can be a good alternative for those who train longer. Keep in mind that it is you who, through proper training, are opening up growth opportunities. Remember to stimulate the game more often than once a week.
