Why do people who work out in the gym divide the load by day into different muscle groups?

Why do people who work out in the gym divide the load by day into different muscle groups?

How Often Should I Train? | Volume, Intensity & Overtraining

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Answers (3)

Answer 1
October, 2020

Good evening! I may have a stupid question, especially since I'm not a beginner in training. But it turned out that I started going to the gym every other day. I go 4 times in one week, 3 times in the other. I have mon. chest + shoulders, cf. legs, Fri. back, sun. hands., tue. chest + shoulders, Thurs. legs, sat. back., mon. hands ... well, etc. Is this an adequate split? I ask, because for several years I worked only on the classic Mon. chest + triceps, cf. legs + shoulders, Fri. back + biceps.

Answer 2
October, 2020

Because if you start looking in Google for "training program in the gym", it will give you something like:

mon: chest, biceps
cf: back , Triceps
Fri: Legs, Shoulders

This is a classic program that some have trained over the years. That is, each muscle group is pumped once a week, and it is this frequency that is considered optimal for muscle recovery for the next workout. And besides, if you train all muscle groups at each workout, then, firstly, it will increase in time, and secondly, such a volume of work will be more tiring, which can lead to overtraining.

If you say to a person: "today train only chest and biceps", then he will do one amount of work, and if you say: "train all muscle groups", then he will train all of them and feel quite good at the same time, but the general stress on the body after such training can be very difficult and recovery can take a very long time. Thus, it turns out that when exercising independently (without a coach), such a program acts as a natural protector against excessive exercise.

But as recent studies show: protein synthesis after training rises by 48-72 hours, then significantly decreases ... That is, each muscle can be trained once every 2-3 days, but at the same time it is necessary to reduce the amount of load on it (the weights remain large, but the number of approaches decreases). It is also possible to alternate between heavy and light workouts.

In general, you can train your muscles just once a week, or every other day (yes at least every day) - it all depends only on the volume of the load. The body will develop adaptation in any scenario (except for an extremely excessive load, which may not "digest"). The weekly cycle is just convenient for the average visitor to the gym due to the fact that, in addition to training, he also has studies and / or work, but if you have a lot of free time, then you can train more often, the main thing, I repeat, is not to overdo it with the total load .

Answer 3
October, 2020

Muscles take time to recover and grow after exercise. How quickly they recover depends on nutrition, daily regimen, fitness and general condition of the person, usually 3-4 days. The alternation of different muscle groups allows, on average, to train more often - while some muscles are resting, others are working.

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