How to compose an effective training split?

Most bodybuilding magazines can confuse inexperienced young athletes who are trying to make their training program. For example, in a magazine you find an article about the program to build the huge pectoral muscles, and you certainly want to have it, but other magazine advice to try supersets for back and chest and it also sounds tempting.

Journal articles only make us confused by guiding us in an infinite set of different directions. One guy advises train triceps after back, another to train biceps with triceps and the third insists on work on triceps after chest and shoulders. Who is right?

Well, they are all right. If we discard all unnecessary and take into consideration the basics principles then remain – Train all your muscles and they will be big. Of course with condition that you have adequate diet.  But the food – this is a topic for another article.

To give the right direction for beginners, and maybe to experienced athletes who want to experience a new and effective training program, let’s have a look at the method of composing split, in which each muscle group from trapezoids to the calf muscles, gets intense and effective workout.

The basic idea of this method is very simple – the body should be divided into parts, provide a direct load on each part of the body, build big and strong muscles, and feel like a winner. So let’s see how it can be realized.

Eleven groups of muscle

Read moreHow to compose an effective training split?

Mark Dugdale and his back.

When I sat down to interview rising superstar Mark Dugdale about his back-training a few weeks before he became the overall 2004 USA bodybuilding champion, I was somewhat shocked by the first words
out of his mouth. “My back sucked,” the normally soft-spoken Dugdale told me. “I feel as though it still needs to improve, but the gains I’ve made in the last two years have been incredible. I did heavy deadlifts for years and just went nowhere. I was frustrated by the fact that I was busting my butt and training heavy, as I did for my legs with squats, but my back continued to lag behind. Finally, I decided I couldn’t continue training the same way and expect a different result, so I radically changed my back-training. I dropped the deads and started to focus completely on feel, not simply moving as much weight as possible from point A to point B. The results have been phenomenal. Don’t get me wrong. I still train as heavy as I can, but my focus is on feeling the back muscles through the entire range of motion. So I guess you could say I made one major change … I switched my focus from poundage to feel. I still think my back needs to be better, but I’m confident that I’m on my way.”

Read moreMark Dugdale and his back.