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

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Chest Changing

Eight pec-shocking tactics Eight pec-shocking tactics The old standards  such as the music of Frank Sinatra, Bob Marley and Ray Charles  never really go out of style. They’re timeless and, thus, they keep getting rediscovered by new generations. Likewise, when it comes to chest training, most of today’s bodybuilders rely on the same old standards as their iron forefathers: flat and incline presses, dips, flat and incline flyes, three or four exercises per workout, typically eight to 10 reps per set. The classics still hold up, but your chest can grow accustomed to variations on the same routine. When it grows accustomed, it stops growing. The following eight approaches are riffs off the standards, but come up with completely new mixes designed to break you out of routine routines and pump up your pecs.

When utilizing the Weider Pre-Exhaustion Training Principle, an isolation exercise (which directly stresses one muscle) is performed before a compound exercise (which directly stresses more than one muscle), so that the muscle targeted with the isolation lift gives out first during the compound exercise. That means the muscle giving out has been trained to exhaustion, which in turn triggers optimum growth. Front deltoids and triceps usually do much of the work in a chest press, but if you do flyes before presses, your pecs will give out before your delts or triceps. ‘Re-exhausting’ is most effective if you superset the exercises, immediately following each set of flyes with a set of presses.

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