A three-day split is one of the most common training schemes that allows you to group muscle groups in such a way that the athlete has time to train each muscle in one circle, while at the same time so that they have time to reach the moment of supercompensation. It goes without saying that for this it is necessary to group muscle groups correctly within each workout. In order to achieve this, it is necessary to follow two important rules: train one large and one small muscle group in one workout, as well as combine muscle groups in such a way that these muscles are antagonists. The most common option is to combine chest and biceps, back and triceps and legs with shoulders.

The advantages of such an organization of a three-day split are obvious! First, the two principles listed above are observed. During the first workout, the athlete pumps the chest and biceps, the chest is a large pushing muscle group, and the biceps are small and pulling. The back is also a large muscle group, but, unlike the chest, it is pulling, and the triceps is small and pushing. The legs are generally the largest muscle group in the human body, and the shoulders only use the leg muscles in the military press or other standing presses. At the same time, the shoulders are the largest small muscle group, and training the legs stimulates the release of hormones, so training the shoulders with the legs is most effective. It is also important to note that a large muscle group should always be trained at the beginning of a workout, and a small muscle group at the end.

Benefits of a 3-Day Split

Enough rest - this advantage lies in the fact that enough time passes between training large muscle groups, at least one week, which is enough for both beginners and more experienced athletes. Very experienced kachata can use microperiodization, dividing workouts into easy, medium and hard. Thus, the athlete will be able to develop different muscle qualities of large muscle groups, as well as achieve a moment of supercompensation before each workout. But this does not mean that the chest should be trained in the same way as the legs. Most likely, leg workouts will have to be broken down into easy, medium, and heavy, and chest workouts into light and heavy. But, in order to accurately determine the required time to achieve supercompensation of different muscle groups, the athlete must keep a training diary. Beginning athletes can simply train, observing the principle of load progression.

The scheme is suitable for athletes of different levels - the mechanism for this advantage of a three-day split has already been described above. Here we would like to elaborate on the reasons for these differences. The fact is that with the growth of muscle mass, the muscles begin to recover more slowly, which is logical, the larger the muscle, the more time it needs to recover. The need for muscle recovery lies in the fact that bodybuilding involves a constant increase in the load from training to training, since this is the only way to force the body to hypertrophy muscle fibers. If the load does not increase, then the body will not need to increase muscle volume. And in order for an athlete to be able to increase weight on the bar, he needs to train at the time of supercompensation. Remember, if you manage to progress the load, then this will mean that the circuit is working. There are no working schemes, just each training program has its own place and time, and you should change the training program only when it no longer allows you to progress further!

Small muscle groups train twice a week - this is due to the grouping of muscle groups mentioned above during the split. The fact is that when an athlete trains the chest, the triceps also receive a load, and when training the back, the athlete also trains the biceps. Moreover, since during the training of large muscle groups, the biceps and triceps receive an indirect load, thereby creating the effect of microperiodization. Large muscle groups are trained once a week, which is suitable for inexperienced athletes who are not yet able to train different muscle qualities, alternating light and heavy workouts. But because of this, the training scheme is less flexible, as a result of which a number of disadvantages arise.

Disadvantages of a three-day split

It does not imply specialization - this disadvantage is associated with a limited number of workouts, as a result of which the athlete cannot allocate a day to work out any one muscle group. It goes without saying that the muscles will respond much better to the load if the athlete will purposefully work on it throughout the workout. AT this is primarily due to the limited resources of the body, both in terms of nutrients and the endocrine system. Конечно, организм в первую очередь будет восстанавливать большие группы мышц, собственно, поэтому плечи и лучше качать с ногами, ведь, плечи самая большая маленькая мышечная группа, а вот, если ATы потренируете с ногами бицепс, то на него ресурсов может просто не хватить. But in the case when the athlete is already experienced, then there may not be enough resources for small muscle groups, so their training is usually allocated to a separate training day.

There is no room for deadlifts - this problem is due to the fact that back training is divided into two components: training the long muscles and training the latissimus dorsi. It is inefficient to train both muscles at the same time. ATернее, единственным приемлемым способом является совместная тренировка, во время которой становую тягу выполняют в самом конце. But the deadlift is one of the most multi-joint exercises, so there is simply no strength left for it. Если же ATы потренируете длинные мышцы в начале тренировки, то тогда во время тренировки широчайших мышц позвоночник будет получать слишком большую нагрузку, поскольку уставшие длинные мышцы не смогут брать на себя достаточную нагрузку. In addition, in any case, it is necessary to allocate a separate day for such a complex training.

Alternative 3-Day Split Options

ATариант первый – во время этого варианта тренировочного сплита атлет совмещает тренировку груди и трицепса, спины и бицепса, оставляя от базового варианта только тренировку ног с плечами. The meaning of such a training program is the accentuated study of only large muscle groups, while small muscles are only “finished off” at the end of the workout with an isolating exercise. The advantage is that the athlete uses all the resources only for large muscles, which allows him to progress well in the overall muscle mass, and the disadvantage is that his hands may begin to lag behind.

ATторой вариант – это вариант трехдневного сплита акцентирующего внимание на руках. AT данном случае атлет совмещает тренировку ног и груди, спины с плечами и выделяет отдельный тренировочный день для проработки рук. The advantage of this program is the direction of all resources for the development of the upper body, because during the training of the legs and chest, the legs the athlete trains only to support and stimulate the endocrine system. Thus, this program helps to progress in the bench press, and due to the fact that the athlete devotes a separate training to the arms, the arms are also well added in volume. It makes sense to use this scheme only if the athlete has already gained a good overall muscle mass, well, the downside is that little time is devoted to the legs.

The third option involves grouping chest with shoulders, legs with biceps, and back with triceps. Again, the bench press progresses best in this scheme, while you have to sacrifice your shoulders, and if the athlete trains the legs intensively, then the biceps. С другой стороны, это позволяет активно тренировать ноги, поддерживая бицепс, и помогает лучше восстанавливаться дельтам к каждой следующей тренировки груди, поскольку, когда ATы тренируете плечи с ногами, то к следующей тренировки грудных мышц передняя дельта может мешать прогрессировать в жиме. Nevertheless, this scheme does not have many visible advantages, but it is suitable for those who feel bad about the chest and want to put pressure on their legs.

Recommendations

A three-day split can be used to build muscle mass and during cutting. It is most effective to use this training scheme for muscle growth, since during drying it is worth paying special attention to maintaining muscles, for which you should train in a power style so that the body simply cannot afford to burn muscle fibers that it needs so much. As for gaining muscle mass, in this case, you should definitely use the bodybuilder's diet, which will help create an excess of calories, which is the main condition for anabolism. Remember, protein, vitamins, frequent meals are all important, but these are details that only work when there is an excess of nutrients in the body, using which the body synthesizes new muscle tissue!

The key points of a properly organized workout are the use of basic exercises, the time of training and rest between sets. Thus, the athlete should use as many basic exercises as possible in his training split and only put isolation exercises on the third or fourth exercise when the basic exercises are no longer enough. It is necessary to rest between sets for 40-60 seconds, since such a training theme is the best way to stimulate hypertrophy of muscle fibers. In addition, a bodybuilder's training should be voluminous, and last no longer than 40-50 minutes, so a bodybuilder cannot afford a long rest!

Three-day split scheme

Basic option - chest and biceps, back and