Advanced people are looking for new training experiences. Their muscles need stimuli that will cause a huge muscle pump and will make the training remembered for the next few days. All this to stimulate the muscles to grow. In the period of developing muscle mass, such stimuli are very important. In mass training, at least one exercise should be selected for one muscle batch, which will always be performed and will be followed by a progressive or repetitive progress. Discover the training plan for advanced weight.
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Training plan for advanced weight – introduction
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Mass training performed in the form of Split will meet the requirements of advanced people in 100%. It will allow you to take care of each muscular part (both dominant and weaker ones) thanks to trainings in which one or two parties are trained during one training unit. Split training on the mass is aimed mainly at advanced people who have already used various types of plans and have been going to the gym for several years.
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Training plan for advanced weight – selection of the number of training days
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The most popular divisions are training for a 3-day mass and training for a 4-day mass. However, keep in mind that an advanced person must train and eat as advanced. Therefore, the 3-day Split for mass may not be sufficient for further development.
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This training intensity can be used, for example, during the transition period or training. But during the development of muscle mass, it will be difficult to perform heavy leg workouts with barges or, together with the chest or back, overtrain two more muscle parts. Of course, training three times a week may be conditioned by insufficient free time and this is some explanation. This is also why Split 3-day training for advanced can properly stimulate muscles to expand, but single sessions will definitely be longer.
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4-day Split training is a perfect version of training for advanced people during the development of muscle mass. Each session will be done calmly, which will improve its efficiency. It does not force you to combine too many muscle parts on one training unit or to combine heavy leg training with smaller parts.
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Training plan for advanced weight – rules
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Split training rules for mass
– after each day of training, it is worth using a day off from strength training,
– number of exercises per given party for small parties – 3-4 / for large ones – 4-5,
– number of repetitions in the series from 1 to 12,
– breaks about 90-120 seconds long,
– prevalence of multi-joint exercises,
– continuous weight progression,
– using the forced repetition method,
– number of training days in week 3 – 4.
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Training plan for advanced weight – breakdown of muscle parts
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3-day training schedule for mass
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Day 1 leg training + shoulder training
Day 2 chest training + biceps training
Day 3 back muscle workout + triceps workout
* Attach abdominal exercises on the selected day
* after each workout, plan a day off from strength training
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4-day training schedule for mass
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Day 1 leg training + abdominal training
Day 2 chest training + biceps training
Day 3 back training + abdominal training
Day 4, shoulder training + triceps training
* between day 2 and 3, schedule a day off from training
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Exemplary training plan for mass for advanced
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The exercises for individual muscle parts will be given below. Depending on which training option you choose (3 or 4 workouts per week), it is enough to complete the training. Each muscle part included in the training is professionally written. Remember to follow the previously defined Split Training rules for mass.
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Warning! The given exercises are intended only for advanced people in training and fully healthy people.
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Legs
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1. Front squats 5 x 10-8-6-4-2
2. Chest injuries with dumbbells (long steps) 5 x 12-10 steps per leg
3. Pushing the load on the vertical crane 4 x 10-8
4. Sumo squat with a dumbbell between 4 x 10 legs
5. Dead string on slightly bent legs with 4 x 8 barbell
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6. Toes on the fingers standing with a barbell on the neck 4 x 12
7.Skip 4 x 12
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Backs
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1. Rowing with a dumbbell in the front support on a positive bench 5 x 10-8
2. Pulling neutral grips “V” to the lower abdomen on the 4 x 10 horizontal extractor
3. Pulling on the support bar with 4 x 8 weight
4. Attracting the straight stick to the chest with a 4 x 10 grip
5. Straightening the torso on a Roman bench with a chest load of 4 x 10
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Chest
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1. Squeezing a straight bar lying on a positive bench 5 x 10-8-6-4-2
2. Pressing the dumbbell lying on a 4 x 10-8 horizontal bench
3. Rack with dumbbells on a 4 x 10 positive bench
4. Pumps with a load on the 4 x 8 ridge
5. Wingspan on Butterfly 4 x 10
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Shoulders
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1. Soldier press 4 x 10-8-6-4
2. Raising shoulders with dumbbells to the side, lying ahead on a 4 x 10 positive bench
3. “Arnolds” 4 x 8
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Triceps
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1. Pressing the bar with a narrow grip on a 4 x 10-8-6-4 horizontal bench
2. Dips with a weight of 4 x 8
3. Straightening of the forearms with the links of the upper lift lying on the positive bench with the back to the 4 x 12 lift
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Biceps
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1. Bending of the forearms with a straight barbell trap standing 4 x 10-8
2. Bending of the forearms with dumbbells with supination lying ahead on a 4 x 10 positive bench
3. Bending of the forearms using the handles of two 4 x 12 upper extractor
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Stomach
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1. Raise your thighs to the abdomen, hanging over the 4 x 10 fixed bar
2. Torso slopes with upper-lift links held by the head while standing or in the kneeling of 4 x 12
3. Raise your legs to a 110-degree angle while lying back with a medical ball between your legs 4 x 10
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