The human muscular system includes more than six hundred individual muscles. Together they form muscle groups. In bodybuilding, it is customary to distinguish the following muscle groups: shoulders, chest, biceps, triceps, forearms, back, abdominals, buttocks, thighs and lower leg. You should not pump all muscle groups in one workout. It is more correct to divide their study on different days of the week.
Instructions
Step 1
The exercise distribution will depend on how many times a week you exercise. If you only go to the gym three times a week, then pump each muscle group once a week. Large muscles of the legs, back and chest are best trained on different days. When training four or more times a week, you can work out some muscle groups twice. One workout should be vigorous, and the other should be lighter or less repetitive. If on Monday you squatted 2-4 times with a weight of 80-90% of the maximum, then on Friday squat 8-10 times with a weight of 50-60%. A variety of weights and load volumes will help to avoid stagnation in the growth of strength and muscle mass.
Step 2
Diversity should be adhered to when choosing exercises, types of weights. Don't get hung up on barbells or machines alone. Include exercises with dumbbells, with your own body weight, with rubber shock absorbers, with a partner's resistance, etc. The exercise order can also be alternated. Let's say in the first week you do the bench press first, and then the dumbbell routing while lying on an incline bench. Try changing your exercise order the next week.
Step 3
Split example: Monday - chest, shoulders, triceps, Wednesday - back, biceps, forearms, Friday - thighs, glutes, calf. Abs Bleeding - Every Workout: Monday - Upper Abdomen, Wednesday - Obliques, Friday - Lower Abdomen. Over time, you will individually select the training scheme for the day and the optimal number of trainings per week. There is no single system for everyone, since a lot depends on the characteristics of the body and the speed of its recovery after exertion. The speed of recovery is also influenced by external factors: the quality of nutrition and sleep, stress, physical and psychological workload at work and at home. Sometimes you can skip a workout if you are feeling overwhelmed and tired. Rest in such a situation will only benefit. Learn to analyze your workout results and listen to your body. It will tell you when to add weight on the barbell and when to ease the load.
