Working out in the gym, people are faced with the problem of choosing the training programs. There are many training programs that aim to achieve different kinds of results: bulking, cutting, development of strength and endurance. The most popular are the split – training.
One example of this type of training is a 5 day bodybuilding split. I propose to consider in this article, for who this type of training, what are its characteristics, how to break up muscle groups for 5 days, what exercises to use, how to eat.
For Whom Suitable for a 5 Day Bodybuilding Split and What Is Its Efficiency
Split weight training involve, exercise one muscle group one to two times a week. Split workouts differ in a number of training days. There are options splitting split from two to six days. You should pay attention that the increase in the number of training days should take place at the level of increase in experience of training.
So for newcomers who engaged in less than a year, a great option is circuit training two to three days per week, more advanced athletes train between four days and above. A five-day split suitable for experienced athletes who have a good base and can isolate individual muscle groups in one day for their best development. The effectiveness of 5 day bodybuilding split is that each muscle group has its own training day, and she’s not tired when you exercise other muscles. This approach makes it possible to load the desired muscle group and give it sufficient time for full recovery.
How to Allocate Muscle Groups To Training Days
The distribution of 5 day bodybuilding split is quite simple. First we need to distinguish five main muscle groups and distribute them on training days, so they had enough time to recover. Let’s look at this group by example:
- First day. The front of the thigh, anterior and middle deltoid muscle bundles;
- Second day. Training the middle and lower part of the chest, a light workout of the triceps;
- Third day. Training back and biceps;
- Fourth day. Posterior surface of the thighs, the rear beam deltoid muscle, trapezium;
- Fifth day. Training the top of the chest, shins and heavy training of the triceps.
The above presented example is quite advanced for a 5 day split, one muscle group is distributed to subgroups. This system allows you to feel maximum muscle group and load it, that is the perfect condition for the hypertrophy of the muscles.
Let’s look at exercises that will be our 5 day bodybuilding split.
Exercises For The First Day Of A 5 Day Bodybuilding Split
The first day begins with training the front of the thigh, the posterior and middle bundles of the deltoid muscle. Before each workout you need to warm-up and stretching, particularly attention should be paid to those muscles and joints that you will train. Workout begins with upper body sinking down. Warm-up time 5-10 minutes.
The first exercise on the front of the thigh, the leg extension in the simulator browsing. Great exercise works the quadriceps, this muscle fills with blood and warms up the joint before the heavy basic exercises also serves as a pre-fatigue. The special features of this exercise are as follows: when performing exercises socks you must pull over to turn off the calf muscle and to load the quadriceps, the top point should be delayed for one second, negative phase is the lowering should be smooth and controlled, 2 seconds slower than the positive phase. Running exercise 4 sets of 15 reps.
Second exercise is squats with a barbell on his chest. Basic exercise for the front thighs. The special features of this exercise are as follows: elbows must be parallel to the floor, the bar well fixed in a convenient position, sinking you need to look up, the focus is on the negative phase, to squat deep enough at the end of the legs to straighten. The exercise is done in 4 approaches for 10-12 reps.
The third exercise is the leg press in the simulator with a narrow statement. Last additionally exercise on the front of the thigh. The special features of this exercise are as follows: this exercise allows you to take quite a lot of weight, legs must be placed at a distance of less width apart, traffic controlled and only performed by the quadriceps, the emphasis on the negative phase, at the end of the legs are not straightened. Running exercise in 3 sets for 15-20 reps.
The fourth exercise. Train front beam deltoid muscle using the bench press bar while sitting with the chest. The special features of this exercise are as follows: bench must be placed not vertically but have a small slope, the grip is wide enough, the elbows should make an imaginary horizontal line, the rod is lowered to the bottom of the chest is not full, and at a distance of one to two inches, at the top hands are not straight, so that the muscles all the time in work. Running exercise 4 approaches for 10-12 reps.
The fifth exercise. Trained medium beam deltoid muscle. To do this, use this exercise as the Mahi with dumbbells in hand while standing. The special features of this exercise are as follows: feet are shoulder-width apart when moving to the top the elbows must go higher and faster hands, the pinky looks up. Running exercise in 4 sets of 10-12 reps.
Exercises For The Second Day Of A 5 Day Bodybuilding Split
Coached middle and lower part of the chest along with a light workout of the triceps. The first exercise is the bench press. The special features of this exercise are as follows: on the bench should be in a strong position, heels firmly pressed to the floor, pelvis pressed against the bench, deflections in the spinal and cervical, you also need to shoulder blades to the chest muscles to get as much of the load, the bar does not lower until the end, at the top hands are not straight. Running exercise in 4 sets of 10 reps.
The second exercise dumbbell bench press on a bench with his head down. The special features of this exercise are as follows: the dumbbells should be lowered to the bottom of the chest and try during the exercise to feel the bottom of the chest muscles, you need to pay attention to the negative phase, the end point of the hand is not straight. Running exercise in 4 sets of 10 reps.
The third exercise in the crossover. The special features of this exercise are as follows: it is necessary to tilt the body to the moment, yet you will not feel the middle and the bottom of the chest, at the moment of peak reduction are delayed by one second. Exercise perfectly catches the blood in a muscle group and performed in 4 approaches on 15 repetitions.
The fourth exercise. The extension arms on the block. Making presses, triceps are already tired so it is enough to finish one exercise. The special features of this exercise are as follows: during the entire movement keep your elbows close to the body the arm must be kept below the level of the chest at the bottom point, pausing for a moment, do the exercise at a fast enough rate to 4 approaches, 10-15 repetitions.
Exercises For The Third Day Of A 5 Day Bodybuilding Split
Training back and biceps. Start training with pull-UPS, core exercise allows you to develop powerful back. The special features of this exercise are as follows: in this exercise, it is necessary to disable the biceps and to move only the muscles of the back, at the end point of the blade should be kept, no need to go down to the end, thereby you turn off the muscle of the work. Exercise performed in 4 sets of 10 reps, if 10 reps are easy to put on wheel weights.
The second exercise is deadlifts. The special features of this exercise are as follows: it is very important to follow the technique, your back should always be straight, the movement should begin with the muscles of the legs gently picking up the back muscles at the top back ago, not much throws you can get injured. Running exercise in 4 sets of 10 reps.
A third exercise. Thrust dumbbells in the slope. The special features of this exercise are as follows: drop the dumbbell down as much as possible to fully stretch the muscle, then pull it to the belt off and hand movement is carried out only by the back muscles. Perform the exercise in 4 sets of 10 reps.
The fourth exercise. Lifting barbells for biceps standing. The special features of this exercise are as follows: back straight, arms close to the body moving smoothly at the end point squeeze the biceps, straighten your hands should slowly enough, the biceps responds well to negative phase. Running exercise in 4 sets of 12 reps.
Exercises For The Fourth Day Of A 5 Day Bodybuilding Split
Exercise the back of the thigh. The first exercise deadlifts on straight legs. The special features of this exercise are as follows: when performing exercises necessary to bring the pelvis back to stretch the hamstrings, the exercise is necessary with the muscles. Running exercise in 4 sets of 10 reps.
The second exercise is the leg curl at the gym. The special features of this exercise are as follows: socks need to fit, the movement is very smooth, the roller of the trainer to throw is not necessary, in the upper point have to make a stop, lowered the weight gradually not the end. Running exercise in 4 sets of 15 reps.
The third exercise Mahi dumbbells in the slope. The special features of this exercise are as follows: hands should be taken forward, with elbows also looking slightly forward at the top are delayed by one second to do the exercise smoothly and without stopping. Running exercise in 4 sets of 10 reps.
The fourth exercise. Shragi the post. The special features of this exercise are as follows: exercise a trapezoid is performed with a large enough weight, the blades are pivoted, the shoulders forced back, at the top pause. Occurs in 4 sets of 12 reps
Exercises For The Fifth Day Of A 5 Day Bodybuilding Split
The first exercise at the top of your chest, the bench press barbell on incline bench. The special features of this exercise are as follows: rod descends to the upper part of the chest do not end up at the top hands do not straighten, the negative phase to last longer the positive, exhale the stress. Running exercise in 4 sets of 10 reps.
The second exercise. Bench press bar narrow grip. The special features of this exercise are as follows: rod sinks to the bottom of the chest, the movement is trying to accomplish through the triceps, the shoulder blade is reduced. Running exercise in 4 sets of 10 reps.
A third exercise. French press. The special features of this exercise are as follows: the bar down gently to the forehead, arms pivoted to each other. Running exercise in 4 sets of 10 reps.
The fourth exercise. Lifting on socks in the simulator. The special features of this exercise are as follows: under the feet placed small discs to increase range of motion, at the top a delay of one second. Running exercise in 4 sets of 20 repetitions.
The above-described example, a 5 day bodybuilding split that will allow you to effectively bleed each of the muscle groups, but to avoid stagnation, you must use the principle of periodization, which you’ll learn below.
Use Of Lightweight And Hard Weeks. Periodization
The principle of easy and challenging exercises used a large number of athletes. It is as follows. One week you are training muscle groups with a maximum working weights for the next time the weight of the projectile is reduced by 30% from the working weight. This approach allows the muscles to relax, and work in the other direction. As practice shows, such approach allows better progress and eliminates the risk of stagnation.
Compliance With Sport Mode
To achieve the desired result, you should strictly observe the sport mode, which consists of three components: exercise, nutrition, rest. Each of these elements is very important and without one of them the impossible results. Training should be as productive as possible, you have to give everything in training and bring muscles to failure. Destroyed in training the muscles with the necessary building material which we get from food bodybuilding diet for beginners.
Nutrition should be balanced, sustained growth need to consume more calories than consumed. The main nutrient sources should be cereals, meat and dairy products. Muscles do not grow in training, and during rest, so this is one of the most important elements resting man during sleep, the sleep should last at least eight hours, so that the muscles have completely recovered. Observing the sport, you will definitely get the result that you want coming to the gym.