The frequency of training in general and the frequency of study of individual muscle groups are determined by your Goal, recovery abilities and, of course, your life circumstances. Please note that depending on the chosen goal, you are working on a certain structure, which plays a major role.
| Purpose | Goal structure | Frequency of training a muscle group or working out movement | Recovery Requirements |
| Power | Nervous (CNS) | High | High |
| Muscle mass | Muscular | Average | Average |
| Muscle relief | Metabolism | Low | High |
When working on muscle relief, strength training is rarely performed, however, the rest of the days you need to include aerobic training.
Split program for gain muscle mass
Read also: Muscles – Anatomy and Function
When you train for gaining muscle mass, there is no need for a high frequency, it is enough to work out each muscle group twice a week. And, since the muscles recover faster than the central nervous system, 2-3 days of rest will be enough for you, unless, of course, you give the right load. Unused muscle groups (abs, lower leg, lower back, etc.) can be included on one of the days.
Below are just the principles of building split-schemes. Read in more detail: Split training
Antagonist muscle training
Day 1: Chest / Upper Back (+ Shoulders)
Day 2: Rest
Day 3: Quadriceps / Thigh Biceps (+ lower leg and buttocks)
Day 4: Rest
Day 5: Biceps / Triceps (+ lower back / abs)
Day 6: Rest
Day 7: Rest
Training by type of exercise
Day 1: Horizontal Benches and Traction
Day 2: Exercises in which quadriceps work more [for example, squats]
Day 3: Rest
Day 4: Exercises in which the muscles of the pelvic girdle work more [for example, power lifts]
Day 5: Rest
Day 6: Vertical Bench Presses and Traction
Day 7: Rest
Synergist Training
Day 1: Exercises in which quadriceps work more
Day 2: Traction (back, biceps, back bunches of deltas)
Day 3: Rest
Day 4: Exercises in which the muscles of the pelvic girdle work more
Day 5: Rest
Day 6: Power lifts (chest, triceps, shoulders)
Day 7: Rest
Top /Dawn
Day 1: Dawn
Day 2: Top
Day 3: Rest
Day 4: Dawn
Day 5: Rest
Day 6: Top
Day 7: Rest
Read also:
- Diet for gaining muscle mass
- A complex of sports nutrition for muscle gain
Split program for force
When working for strength, you train the central nervous system more. The central nervous system recovers longer than other systems after an intense load, so this program requires more rest time for good progress.
But that’s not all. Strength is an evolving skill. You learn to use the muscles you already have more efficiently. The more often you work out the movement, the more muscle fibers you turn on and the stronger you become.
So in strength training you need to train often and recover well. You will get the best effect from the following training schemes:
Full body workouts
Day 1: The whole body
Day 2: Rest
Day 3: The whole body
Day 4: Rest
Day 5: The whole body
Day 6: Rest
Day 7: Rest
Top /Dawn
Day 1: Dawn
Day 2: Top
Day 3: Rest
Day 4: Dawn
Day 5: Rest
Day 6: Top
Day 7: Rest
Top /Dawn/Whole body
Day 1: Dawn
Day 2: Rest
Day 3: Top
Day 4: Rest
Day 5: Whole body
Day 6: Rest
Day 7: Rest
Lifts / Traction
Day 1: Hip Biceps + Traction
Day 2: Quadriceps + Abs
Day 3: Rest
Day 4: Hip Biceps + Traction
Day 5: Rest
Day 6: Quadriceps + Abs
Day 7: Rest
Split program for muscle relief
When drawing up a training scheme for burning fat, you have more freedom, because after training to accelerate the metabolism (circular, complexes, physical fitness zones and others, from which lactic acid is produced) you do not need much time to recover. However, a calorie deficit will still affect energy levels and regenerative abilities.
So you still need more rest days (3-4 per week), but in this case, the recovery depends on the intensity, do not train “too hard”. On rest days, you can do something low-intensity, such as walking, so that the result is better.
As I already said, you should not expect records when working on the muscle relief, but it is still better to include 1-2 strength training per week to maintain as much muscle and strength as possible.
Read also:
- Training for muscle relief
- Diet for drying and working on muscle relief
- How many times a week to train
