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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Make Your Shoulders Attractive

Quick guide for beginners

When did you last time hear anyone saying: “Look at this guy deltoid muscle”? Let’s be honest, the shoulders have never been viewed as one of the “spectacular” muscle groups – this status for a long time ago has been reserved for breasts, biceps and abs. This confuses many beginner, not allowing them to pay due attention to the basic principles of effective training. No bodybuilder is complete without a nice back (shoulders being an important part of them). To develop an effective program that can make your back V-shape, you must first pay attention to some rules, which are listed below. Taking them into consideration in accordance with the training process you will achieve great results

For beginning you must understand the anatomy of your shoulders. Remember, the driver must know by rote motor device, a gynecologist – you know what, as a bodybuilder – muscles. In this sense, the shoulder built up begins with an anatomical atlas. So, what do we see? The deltoid muscles consist of three parts: anterior, middle and posterior. The posterior is the biggest one. Each beam requires special exercises. But more attention you should pay to posterior one. Deltoids are located on one of the most difficult (and therefore fragile) joints of the body. That’s mean that to train them with extreme weights is not recommended. The anterior deltoid generally contributes to all pressing-type movements, including the front press or bench press. The middle deltoid is mainly worked during movements in which the weights are raised laterally, while the posterior deltoid is developed through exercises that allow the shoulder blades to be squeezed together. So, results will be achieved with sets of exercises for all the beams, with particular emphasis on the posterior one.

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How to Train Your Shoulders

For shoulders workout routine is important to start training session with presses and finis with raises (start with compound, finis with isolated). This practice gives you possibility to work hard with presses which power one exercises and warm up your shoulders for rises, which traumatic ones. There are two main exercise type motions: Presses and Rises (flyes).

Shoulders workout routine is combination of raises and presses.

Shoulders, more than any other body part, require irreproachable performance technique of each repetition. Correct performance technique is the main key of success.

All main exercises aimed at shoulders workout can be divided into two big main groups:

  1. Presses (compound exercises to gain muscle mass)
  2. Raises (Isolation exercises to train target muscles)
Barbell Shoulder Presses (Seated or Standing) Barbell Presses Behind Head or Military Presses (Seated or Standing) Dumbbell Shoulder Presses (Seated or Standing)

Machine Shoulder Presses

Front Barbell / Dumbbell / Cable Raises (for front deltoids) Lateral Barbell / Dumbbell / Cable Raises (for lateral deltoids)rear rises/ Cable Flyes (for rear deltoids)

As I say, It’s better to start your workout session with difficult shoulder presses and after them ‘finish’ target muscles with different raises. Such practice has two advantages: first, you have enough energy to complete the most difficult exercises in the very beginning; and second, raises are less dangerous. That’s why you’d better end your workout with these exercises that use rather light weights.

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