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3-Split Training

10.06.2014 13:46


3-Split Training

One of the most well-known training methods is the 3-split and should be performed by trainees with a training experience of at least six months. "Spliten" His training to ultimately means nothing more than, in contrast to total body workout to divide the different muscle groups on different days. This has two advantages: On the one hand this splitting allows better regeneration and thus provides the muscles with the ideal opportunity to grow. On the other hand, it is possible the intensity with which the individual muscles are trained to increase significantly. How the muscle groups each divided left ultimately each himself, but there are some principles to which one should adhere, so it makes for example little sense deadlift and squat on a day to run, because you will hardly be able to its maximum possible to apply force in the deadlift if you already numerous heavy sets without first passing squats.
A strength training should be a maximum of 80-90 minutes (followed by cardio is excluded firstonce) last. After that, otherwise there is a risk that the testosterone level drops, the cortisol levels rise and begin the muscles to burn. The weight increases each set (pyramid training). Each set is performed to absolute muscle failure. A proper warm-up with some simple sentences with little weight should be self-evident.
Furthermore, care should be taken to a protein-rich diet. This can be further bolstered with the correct supplementation (protein powder, BCAAs, creatine or fast carbs after training are recommended).

Training Plan

The number of repetitions go down after each set slightly by about 2 reps as the weight increases each set. The exercises are merely exemplary and can / should be changed regularly (for example, after some time LH-flat bench press Brusttag another exercise to replace).

Day 1 (chest, biceps, triceps)

LH-Incline Bench Press: 4 sets, 12 reps
KH-Flat Bench Press: 4 sets, 12 reps
Butterflys: 4 sets, 12 reps
Dips: 3 sets, 10 reps
LH Curls: 3 sets, 12 reps
Scott-Curls-SZ: 3 sets, 12 reps
Hammer Curls: 3 sets, 12 reps
Triceps Cable Tower: 3 sets, 12 reps
French Press: 3 sets, 12 reps
Triceps KH: 3 sets, 12 reps

Day 2 (legs, calves)

Squats: 4 sets, 12 reps
Lunge Squat: 4 sets, 12 reps
Leg Press: 4 sets, 12 reps
Sitting leg curls: 4 sets, 12 reps
Standing calf raises: 4 sets, 12 reps
Wade In addition to sitting: 3 sets, 12 reps

Day 3 (back, shoulders, abs)

Lat pull to chest (wide grip): 4 sets, 12 reps
Lat pull to chest (close grip): 4 sets, 12 reps
LH Rowing Under Handle: 4 sets, 10 reps
Seated rows on the cable tower: 4 sets, 12 reps
Neck Lift LH: 4 sets, 12 reps
LH neck press: 4 sets, 12 reps
Lateral raises KH: 4 sets, 12 reps
Shoulder press sitting KH: 4 sets, 8 reps
Hanging leg raises: 3 sets, 20 reps
Crunch kneeling on the cable tower: 3 sets, 20 reps

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