The point of split training is to link the sport to the human anatomy. By combining different muscle groups in training, you can achieve a set of muscle mass. It is important that muscle growth occurs with less time and energy than with the usual training format.

There are three main split training options that each practitioner can use and vary based on the level of training:

division of muscles into groups, each workout is aimed at a specific part of the body and, as a rule, is carried out in a daily format;

division of muscles into contracting and stretching - each workout, in this case, is aimed at a specific muscle group;

division of workouts by intensity level - each workout is aimed either at gaining muscle mass, or at endurance, or at developing strength qualities.

What training program can I use

Denis Gusev is a professional bodybuilder, master of sports of Russia in bodybuilding. Arnold Classic Europe tournament winner (2013), World Championship silver medalist (2013), winner of three professional IFBB Pro League tournaments. Tournament participant Mr. Olympia 2016 in the category "Men's Physique", and in this category the main criterion is the aesthetics and proportions of the body.

Gusev notes that the split workout he offers (on legs, chest and abs) is suitable for beginners in this training system. He suggests the following exercises:

Leg extension - 3 sets of 15 reps;

Leg press - 4 sets of 16-20 reps;

Lunges back - 3 sets of 10 reps on each leg;

Hip extension in support - 4 sets of 12-14 reps;

Reduction of arms with dumbbells at an angle of 45 degrees - 3 sets of 12-14 repetitions;

Bench press in the Smith simulator - 4 sets of 10-14 repetitions;

Mixing hands in a crossover at an average height - 3 sets of 12 reps;

Leg raises (abs work) - 3 sets of 15-20 reps.

Extension of the lower leg

The exercise is performed on a simulator, which is designed so that the main load is directed to the quadriceps femoris muscle - quadriceps. The back should rest on the back of the simulator. The hips are located on the seat, and the shins are fixed at an angle of 90 degrees. Socks are recommended to be directed a little towards yourself.

Machine leg press

This exercise can be considered as a replacement for the classic barbell squat, which is especially important for beginners. This exercise targets the front of the thigh. Gusev uses a narrow stance.

Lunges back

Gusev suggests doing this exercise with a barbell on the top of the shoulder blades. Take the correct stance - hands on the bar, feet shoulder-width apart, back straight. The working leg takes a step forward and lowers down. When performing lunges, it is necessary that the knee does not go beyond the toe; when bending, an angle of approximately 90 degrees is formed.

Hip extension in support

Most people call this exercise - moving the leg back on the simulator. This is an isolating exercise that targets the gluteal muscles, as well as the hamstrings. A press is also involved, which helps to keep the body in the correct position.

Bringing hands with dumbbells at an angle of 45 degrees

The exercise is performed on a sports bench, while the back should be set at an angle of 45 degrees. When bringing the arms together, the dumbbells do not touch.

Barbell bench press in the Smith simulator

This exercise is proposed to be performed in the simulator in order to work out the technique of its implementation.

How to press more than 100 kg. Training system with a barbell Lifestyle

Bringing hands together in a crossover at an average height

It is performed in the simulator - the handles are located in the middle of the barre. Feet shoulder-width apart, arms should pass the range of motion while remaining parallel to the floor.

Leg raises

The exercise is aimed at the abdominal muscles and is performed on the uneven bars. Legs should be raised to a 90 degree angle. If it is difficult to keep straight legs, then you can bend them at the knees.

The best exercises for the press. The program of actor Roman Kurtsyn Lifestyle Gusev gives the following recommendations that are important when doing a split workout:

the number of approaches and repetitions is indicated as the maximum, if at the initial stage it is impossible to complete them, then you can reduce them, gradually progressing;

the working weight is determined as follows - when performing the exercise after the last repetition, there should still be strength for two repetitions of the exercise;

at the beginning of training, it is necessary first of all to master the technique of performing each exercise;

rest between sets is usually no more than one and a half minutes; between exercises - no more than two minutes.

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