Bodybuilding

Split Training System

Published

12 years ago

September 6, 2012

F Kyle

)Split Training System is a popular training system used by bodybuilders to gain muscle mass and strength. It involves splitting the body into different parts and focusing on one part at a time. This allows the bodybuilder to focus on specific muscles while also allowing them to rest other muscles in between workouts.

Benefits of the Split Training System

Split Training System is especially beneficial for those looking to increase their strength or size quickly, as it allows them to target each muscle group more intensely than traditional training systems. Additionally, this system can help prevent injuries and maximize results by allowing for more targeted workouts.

Split Training System has several advantages building strength and muscle mass, preventing injuries, and maximizing results. The disadvantages of this training system are that it can be more challenging to recover from intense workouts and isn’t as effective for those looking to increase flexibility or endurance.

Why the System Was Introduced

Joe Weider first developed the Split Training System in the 1950s. They wanted to create an effective way for bodybuilders to train their muscles efficiently. Since then, the system has been adapted and refined by various trainers, resulting in the system we know today.

The Split Training System is now used by bodybuilders worldwide and is considered one of the most effective ways to build muscle mass quickly and safely.

In recent years, the training system has been adapted by powerlifters who have found that it can be modified to work well for them. CrossFit athletes have also adopted the approach, who believe it is a good base for their training. Let us discuss some key concepts in the Split Training System and how they may apply to powerlifting.

Lower Body Vs. Upper Body Workouts

The Difference Between Lower-Body and Upper-Body WorkoutsAs mentioned above, a critical aspect of using a split training system is identifying which muscles should be targeted in each workout. Essentially, there are 2 "categories" of muscles based on the anatomical region.

The lower body and the upper body. Since powerlifting primarily targets the muscles in the upper body, a split training system is not necessarily applicable to this sport.

The lower body consists of the legs, hips, and buttocks muscles.SquatDeadliftBench PressMilitary pressClose grip bench press/dumbbell shoulder pressHack squat /back squatSplit by training system: Body-part splitPowerlifting-style splitHigh volume/high-intensity split.

The Need to Train All Muscle Groups

The split training system came when bodybuilders stopped training all muscle groups in one training day and began to work out individual muscle groups on different training days. Initially, the split system implies two workouts per muscle group for one week, with a 4-day, 5-day, or 6-day training cycle.

In other words, each muscle group worked two times a week, and the number of workouts per week was 4, 5, or 6. Here, the separation of muscle groups to work out different training days could be made with many options and policies.

In the most basic version of the split system, muscle groups should split into two parts and train four times a week. The recommended version of the workouts during the week were the following days: Monday-Thursday and Tuesday-Friday.

Large muscle groups trained two times a week, and the small group of muscles (stomach, calves, forearms) could even be worked through each workout, namely 4 times a week. Separation of muscle groups in the split system is usually done on a "push-pull" principle.

For Example

- "Push" is about the groups that perform traction movement, such as back, biceps;
- “Pull” is about the group of muscles, which are the basic movements of the presses, such as chest, delts, and triceps.

The approximate separation of muscle groups in the 4-day cycle for the average level of fitness was as follows:

Scenario 1

-Monday-Thursday working on stomach, breast, delta, triceps, forearms, and eggs;
-Tuesday-Friday working on belly, legs, back, biceps, forearms, and calves.

Scenario 2

The separation could also be done on a "trunk limb":
-Monday-Thursday working on abdomen, chest, delta, back, and calves;
-Tuesday-Thursday working on stomach, legs, arms, and calves.

Scenario 3

Separation of muscle groups according to the split system can also be done freely, like this:
-Monday-Thursday -stomach, legs, lower back, chest, biceps, forearms, eggs.
-Tuesday-Friday-Stomach, lats, delts and trapezius muscles, triceps, forearms.

Scenario 4

The next step, confined to well-trained bodybuilders, was the program split into a five-day cycle, from Monday to Friday. As in the 4-day split, all the muscles were divided into two parts.

Each half trained on Monday, Wednesday, and Friday one week and Tuesday and Thursday next week. Thus, every major muscle group is trained five times for two weeks.

The five-day split is used mainly in a pre-competitive period for well-trained bodybuilders with at least two years of training experience.

For the best-trained bodybuilders, but only in the precompetitive period, it could also be used 6-day split. There were two versions of the 6-day split. The first is when every major muscle group is trained two times a week, and the second is about the situation when each group is trained three times a week. The second option was used only for a few weeks before the competition.

The body was divided into three parts for a less intensive six-day cycle.

For Example:

-Monday-Thursday- abdomen, chest, upper back, and calves;
-Tuesday-Friday-stomach, legs, lower back, and upper arm;
-Wednesday-Saturday- calves, biceps, triceps, and forearm;

Gradually, as a middle ground between the 5-day and 6-day cycles appear, a new, viral 4-day process, in which the body is divided into three parts, each being trained consistently for three days, and on day 4 is a break. Then the whole cycle repeats.

Many top bodybuilders used this cycle in the preparatory period, as it allows for better recovery between workouts for each muscle group, compared with a 5-day and 6-day Split.

4-Day Cycle Training

Separation of muscle groups during training in the new 4-day cycle would look like this:

a) On the first day -work the stomach, legs, biceps, and calves;
b) On the second day- work on calves, chest, delta, and abdomen;
c) On the third day, work the core, back, triceps, and forearms;
d) And the last, fourth day is the time for resting.

As you can see, the next step in the development of the split system is a 4-day cycle, or as it is called, three plus one cycles.

Drawbacks of Split Training System in Bodybuilding

Split Training System in bodybuilding is a famous workout routine amongst bodybuilders. It involves splitting the body into muscle groups and training each group on separate days. However, this system also has its drawbacks.

It can be time-consuming and may not be suitable for those who have limited time to work out or are beginners in bodybuilding. Furthermore, it can lead to overtraining of certain muscle groups while neglecting others which can cause imbalances in the body and potential injury.

So, what is a healthy amount of training? In general, the experts say that to reap 100% of the benefits of physical activity, you need to exercise at least 4-5 times per week. More flexibility in how often you can partake in physical activity will come with experience and your workload. If you want to stay healthy and exercise regularly, do not overdo it. Follow your body's natural rhythm for a healthy balance.

If you have an injury, know when to stop exercising. A common mistake people make is continuing to exercise with an injury that could worsen over time. This is dangerous and discouraging because it feels like the pain will never go away.

Be patient, and know your limits and your body's needs. If an injury worsens despite rest, consult a trainer or doctor for more information on proper treatment and care. Many other factors can affect your health, but these three tips are important for overall wellness and physical activity.

Overall

Split training is an effective way for bodybuilders to reach their goals. It allows them to focus on specific muscle groups and tailor their workouts to meet their needs. Split training also helps bodybuilders avoid overtraining, which can lead to injury and fatigue.

Additionally, split training can help bodybuilders build muscle faster and more efficiently than traditional full-body workouts.

By focusing on one muscle group at a time, bodybuilders can target the areas they want to work on without wasting energy or time on muscles that are already well-developed.

Split training is essential for any serious bodybuilder looking to achieve their goals quickly and safely. It allows you to use the best exercises for each muscle group in a way that works well with your body.

Bodybuilding is a structured, demanding sport that requires intense effort and consistency over long periods. It's important to note that you have little chance of success without training smart, including experimenting with different training split patterns.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

3 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.