2 workouts per week for weight. Two-day split to ground

1. There is no time or opportunity to frequent the gym;
2. Few resources (nutrition, sleep) to recover;
3. Genetics is designed so that you grow even from the minimum load. But such, unfortunately, units.

Practicing on the principle of a two-day split, we work in different repetition ranges. There are both power approaches for 4-6 repetitions, and multiple repetitions - from 20 and above. This is explained by the fact that due to the different content of fast and slow muscle fibers, different muscles respond better to different numbers of repetitions. Therefore, for the full development of the need to be able to work with serious weights, and hammer muscles with blood and achieve maximum pumping. And how to do it to people with different body types, read in the following sections.

Two-day training for ectomorph

The most important thing for ectomorphs is not to fall into a state of catabolism. Therefore, training should be short, but intense. Two-day split on the mass for the ectomorph is suitable, as well as possible.

The optimal duration of training is up to 1 hour. You do not need to selflessly train to complete exhaustion and depletion of muscle glycogen stores. For a set of muscle mass, you do not need it at all. It is better to add to the workouts properly selected food for the ectomorph, which will greatly enhance their effect.

Upper body workout
Exercises
Tightening wide grip	3x10-15
Thrust dumbbells in the slope	4x8-12
Hyperextension	3x20
Bench press bench	4x5-10
Dumbbell bench press on an incline bench	3x8-12
Mahi dumbbells to the sides	4x12
Bench press lying narrow grip	3x10
Lifting barbell for biceps	3x10
Lifting legs	3x20
Lower body workout
Front barbell squats	3x10-15
Bench press legs	4x10-20
Squat on the shoulders	3x10-15
	4x20
	4x15
Romanian thrust	3x10
	3x15-20

During the workout, it is advisable to use a cocktail of BCAAs and simple carbohydrates, it will maintain your performance at a high level and will not allow the stress hormone cortisol to be produced. Ectomorphs need to combine strength work in a small repetition range and highly repetitive approaches in order to load slow, fast and intermediate muscle fibers, then the progress from training in the gym will be maximum.

Split on mass for mesomorph

For mesomorphs, the entire training process is much easier to build - you just need to achieve good blood supply in the muscles. However, this does not mean that the training will be easy. Try to perform 10-12 exercises in the repetition range from 10 and above and you will understand that not everyone is able to do this kind of work.

Upper body workout
Exercises	The number of approaches and repetitions
Tightening wide grip	3x10-15
Thrust rod in the slope	4x8
	3x12
Deadlift from plinths	4x8-12
Bench press lying on an inclined bench	4x8-12
Dumbbell bench press on an incline bench	3x8-12
	3x15
Mahi dumbbells to the sides	4x12
Dumbbell bench press sitting	4x10
Dumbbell french press	3x12
Lifting barbell for biceps on Scott's bench	3x12
Twisting the press lying on the floor	3x20
Lower body workout
Leg extensions sitting in the simulator	4x15-20
Squats	5x10-15
Bench press legs	4x10-20
Hack squats	3x10
Barbell attacks	4x20
Bending the legs lying in the simulator	4x15
Deadlift with dumbbells on straight legs	3x12-15
Lifting socks while standing in the simulator	4x20

The genetics of mesomorphs is well adapted to muscle hypertrophy, so most of them will consistently have an increase in the mass of power indicators even from two workouts per week. Particular attention should also be paid to the nutrition of the mesomorph, because even with good training, but with the wrong diet, a person with such a physique risks, along with muscle mass, to easily acquire excess fat.

Endomorph training program

Even athletes with an endomorphic physique who do not have the opportunity to frequent the gym have good chances to improve their physique with only two classes per week. To this end, the two-day split into mass for the natural-endomorph, given below, will be most welcome.

Upper body workout
Exercises	The number of approaches and repetitions
Tightening wide grip	3x10-15
Thrust dumbbells in the slope	4x8-12
Thrust vertical block wide grip	3x12
Hyperextension	4x20
Dumbbell bench press on a horizontal bench	4x8-12
Breeding dumbbells lying on a horizontal bench	3x15
	3x20
Flexion of the legs while sitting in the simulator	4x15
Deadlift with dumbbells and straight legs	3x12-15
Lifting socks while standing in the simulator	4x20

The main thing in endomorph training is intensity. Working with a small working weight and a huge rest between sets, you will not make your metabolism work at full capacity and not get rid of excess fat. An alternative option for training for endomorphs is to do all the same exercises, only in the form of a circular training: we do one approach of each exercise without rest. When done on the approach of each exercise, you completed one round. Between rounds of 2-3 minutes of rest. You need to complete only 3-5 rounds. This load option will constantly keep your muscles in tension, and the pulse will not fall below the "fat burning zone", a huge consumption of calories is guaranteed. On rest days from strength training, it is recommended to do 40-60 minutes of light cardio-load in order to maintain a high rate of metabolic processes and burn extra calories.

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Phased strength training on large body muscle groups in bodybuilding is called split. Due to the principle of training, as a two-day split in bodybuilding, one muscle group is restored after a workout - the other in work.

As the main option, alternate training of the upper part of the body vs the lower part is used, as well as training for flexion vs extension and opposing muscles.

According to the upper part, we include chest, back, biceps, triceps and shoulders. To the bottom - gluteus, quadriceps, hip biceps and calf.

Flexion correlate with exercises for muscle compression, it is all kinds of thrust - barbell, dumbbell, vertical and horizontal blocks.

And under the extensor means exercises aimed at unclenching - presses sitting, lying, on an inclined and level bench and in the simulator.

  chest vs back, biceps vs triceps, legs vs delta. It should be noted that this type of split is suitable only for experienced trained athletes, and in no way case for beginners.

Two-day split to ground

There are a lot of training programs for any, as they say, case and what suits one does not have to be effective for another. The body reacts to the load in each case differently; however, as with everything, there are rules that, as we know, only confirm the exceptions. Three whales of bodybuilding, which are known to all, even to people who first crossed the threshold of the hall - food, regular training and time to rest. My trainer told me, to a young rattle: “Nutrition is a very important part of development, one can even say that training is more important.

Skipping one meal is worse than skipping one workout. But it is better not to miss anything. With rest, the situation is as follows - the muscle mass is very shy, so it only restores itself during passive rest in complete rest or on the couch during sleep. Two-day split in bodybuilding contributes to growth, because while the back and biceps are resting - chest and triceps work, and vice versa.

Training for weight is nothing more than stimulating the growth of muscle mass, by breaking muscle fibers, followed by enhanced growth. This is achieved through heavy and exhausting exercises with the use of the maximum possible allowable weight of free weight or weight in the simulator. Human tongue - puff and sweat we lift weights to the limit, but not everything is so rosy. The human body needs rest in the form of sleep, calm wakefulness and active rest.

Stress effects, whether physical exertion to the limit of forces or mental, cause certain kind of consequences. In our case, physical activity - affect the body over-stimulation, loss of energy. Losses are replenished with food intake, in passive rest during sleep.

Split into a mass is a good training option, the principle can be taken as the basis for building a training schedule for individual data. In one day of the training several energy-intensive exercises are involved, which begin at the beginning of the training, and lighter ones. It is also convenient division into areas under study. It is necessary to remember about nutrition - an important aspect of the program, large power loads require additional calories.

Sample program number 1

Work legs:

1. Squats.
2. Squeezing the weight of the legs, lying in the simulator.
3. Lunges.
4. Leg extension and flexion.
5. Rising on the socks for the gastrocnemius group.

Torso works:

1. Weight lifting from the chest on a flat bench.
2. Breeding hands in a butterfly simulator.
3. Squeezing the barbell from the chest in the slope.
4. French press
5. Rise narrow grip straight neck.
6. Lifting dumbbells from behind the head.
7. Pullover.

One day to rest.

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Today, we consider the two-day split to ground. This training program is designed for athletes with a slightly higher beginner training level. For beginners, it is best to work out the whole body in one workout.

This is the study of all muscle groups in 2 days. This does not mean that there should be only 2 workouts per week, there may even be 6, but all muscle groups should be worked out in 2 days of power loads. There are many principles on which such training programs are created, for example, “push-pull” (on the first day, performing only different types of pressure, on the second day, pressing), “up-down” (first work on the upper part of the body, then on the lower ). But we will make a two-day split into mass according to our criteria.

Principles of a two-day split

• It is necessary to break the muscle mass into two equal parts in order to work out 50% in one training day.
• Be sure to evenly distribute the load on the spine and extensors of the back.
• Also, it is necessary to evenly distribute the load on the shoulders over two days, since the shoulder joint has the highest probability of receiving injury, due to its enormous amplitude of movement.

The biggest load for the spinal column is squats and deadlifts. Therefore, we put back and legs on different days. And in general, none of the experienced athletes will train together such large muscle groups.

In order to comply with the third rule, we also train breasts and deltas on different days. Press you can download when you want. We recommend doing a rest day between training days. Actually we now turn to the most two-day split.

  Day 1

On the back   (we try to keep within 30 minutes, 30 seconds of rest between sets, a quality warm-up is obligatory):

• Pull-ups (3 X to failure);
• Traction upper block (3 X 8-12);
• Barbell in the slope (1 warm-up + 3 X 8-12);
• Thrust of the lower unit to the belt (3 X 8-12).

On shoulders   (a good set for pumping deltoid muscles, you need to alternate the army press with the chin, 15 minutes to perform):

• Army press (3 X 8-12);
• Thrust to the chin wide grip (3 X 8-12).

On triceps   (press narrow grip - the best basic exercises for the triceps + French press - training lagging behind the length of the triceps head, time to perform - 15 minutes):

• Press narrow grip (3 X 8-12);
• French press (3 X 8-12).

  Day 2

On foot   (rest between sets of 40-60 seconds, it is imperative to do stretching and warm-up, try to invest in 25 minutes):

• Squats with a barbell (2 warm-up + 3 X 8-12);
• Leg press in the simulator (3 X 8-12);
• Lunges (2 X 8-10).

On pectoral   (rest between sets for 30 seconds, in front of working weights in the bench press, do a warm-up approach, time for execution is 25 minutes):

• Bench press lying on an inclined bench (4 X 8-12);
• Dumbbell bench press on an incline bench (3 X 8-12);
• Dumbbell layout (3 x 8-12).

On biceps   (one warm-up approach, rest between sets for 30 seconds, execution time -10 minutes):

• Lifting barbell for biceps (with straight bar) (4 X 8-12);
• ‘Hammer’ for biceps (4 X 8–12).

As you can see, all three principles for a two-day split into mass are fulfilled. We divided the entire muscle mass equally, evenly distributed the load on the spine and shoulders, no muscle group is forgotten. Training time - 60 minutes, if you do not use steroids or other potent drugs, then try to stick to short, high-intensity workouts in order to destroy your muscle tissue as little as possible. In our opinion, this is an ideal version of a two-day split for gaining muscle mass. After a couple of months of work on such a training program, it is worth switching to.