Beginner's guide: 10 week

Training «Double split»

To accelerate the recovery, improve protein metabolism and maximize the growth of muscle tissue, every large muscle group( for example, chest, back, legs) should be trained no more often than once every 2-3 days, but also at leastevery 4-5 days - in other words, about twice a week.

Based on this principle, most modern training programs recommend dividing the musculature of the body up and down - the so-called "double split" - and train each of these groups twice a week. At the same time the exercises of the program can be performed on simulators.

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Principle of training alternation

Double split and division of the exercise program on the upper and lower parts of the body allows to optimize the mechanisms of muscular recovery and development of hormones important for its growth. While the muscles of the upper half of the body are restored, you actively train the lower half, and vice versa.

The optimal is 4 workouts per week and alternating exercises top-bottom-top-bottom. If you do not have the opportunity to exercise on weekends, you can do 3 workouts a week, alternating weeks yourself. In this case, in the first week you train twice the top, the second - twice the bottom of the body.

Body Top Exercise Program The first two exercises of the upper body training program are the most difficult - they involve 3-4 approaches with low repetitions and long pauses for rest. The following two exercises are recommended to alternate from training to training.

The last two exercises that work on the biceps and triceps are recommended to perform in 1-2 approaches with a high number of repetitions and a short rest. The number of approaches you determine yourself, depending on fatigue. Also you can vary and exercises to work out the muscles of the hands.

Exercise Approaches and repetitions Rest between approaches
Bench press lying 3-4 x 6-8 3 min.
Rod rod to the belt 3-4 x 6-8 3 min.
Inclined rod press
OR Pressing the rod standing
2-3 x 10-12 2 min.
Thrust of upper unit sitting
OR Pulling up
2-3 x 10-12 2 min.
Traction of the block on the triceps 1 x 12-15 1.5 min.
Lift of EZ bar to biceps 1 x 12-15 1.5 min.

The above training program is performed twice, on Monday and Friday. On Wednesday, the training on leg muscles( group A exercises) is repeated from the "Guide of the Beginner" last week. The very same exercise program for the lower body will be presented next week in our guide.

Rules for warm-up

Limit cardio on a warm-up and a hitch in a total of 10-15 minutes. If you want to "dry" the muscles and improve the relief, the optimal solution will be either the allocation of a separate day for such training, or the combination of morning fat-burning cardio and evening strength training.

Before each power exercise, 2-3 warm-up sets are performed, not counted in the program table and in the training diary. Optionally, you can perform warm-up on the simulators, gradually learning to shift the mechanics of exercises known to you with the bar into a different plane.

Complex exercises on the top of the body

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Exercises on simulators

Training on blocks and simulators is not so bad - they can be even more effective than training with free weights. It is enough to understand which of the basic exercises is the basis of the exercise on the simulator, and also be able to consciously involve the key muscle group in the work.

The plus of the simulator is both increased safety( you can not "drop" the working weight), and the ability to train muscles at different angles. Unfortunately, most of the trainees do not know how to use these pluses correctly - but they do not do well with the bar.

Why not a basic program?

The main disadvantage of the basic training program based on the first weeks of the "Beginner's Guide" is that a low number of repetitions( only 5-7) and a high working weight significantly increase both the risk of injury and the chance of developing chronic overtraining.

The basic program is suitable either for those who train with a personal trainer who controls the technique of performing exercises, or for those who work with working weights not more than 70-80 kg. After reaching this milestone, for security reasons it is recommended to switch to more "gentle" training.


The program of "double split" is one of the most effective in terms of muscle growth and simple for constant execution. It can include both three and four workouts a week, and exercise programs can be optionally replaced by their analogs in simulators.