Split, batch twice a week


“But I do not want FBW, because everyone is training in split … 

As we often hear texts such as the headline of this paragraph on the forum, I decided to write a small article about split training where we train every party twice a week. This is an alternative to all those who are not willing to complete training (FBW). It is true that it does not change the fact that Full Body Workout is the most suitable training for people with low seniority. 


You can read also: What should an effective pre-workout supplement contain?



For beginners… 

Why just for beginners? It’s split? And the point is that with the “standard split training, where every exercise we do once a week – we give her regeneration 7 days. But a person who has just started an adventure with a gym does not have proper knowledge or adequate technique to tire muscle so that he would need to regenerate for a week. Immediately the question arises certainly. It is not a splitting technique, and is FBW? Explanation below. 


In the case of comprehensive training (FBW), each batch is practiced three times a week which gives us the effect of ‘inflating’. The month is attacked more often, but with less intensity. Looking now at the training of each party once a week, we can confidently say – it is a pity for 7 days to let the muscles “roll”. 


Therefore, the split where each party we practice twice a week is a kind of “compromise”. Each lot is touched more than once every 7 days, we use a greater range of exercises than with FBW (which is very important to many). 


I also wanted to add that this training is not only for beginners. At the same time, people with appropriate experience already know what and how, which is why this art is to be directed precisely for “low-cost users. 



The division of the party and why such … 



We divide the muscle parts into two sets 



A – frame + shoulders + triceps 

B – legs + back + biceps. 



Why such a connection? The point is that during one workout we train muscles that work together. 



In the case of set A, we start from the frame. During the exercise of this muscle group there are also barges and, to a large extent, triceps. After the cage, “we make barges – we have them already tired after the previous party (chest muscles), and they still work hard triceps. Thanks to this, at the end of the training, “we finish the triceps and finish the training. 



Similarly with the set B. By exercising the legs (eg squat) we load the rectifiers, which are further moved during the back exercise. Biceps work at the back, which at the end “we finish. 

And what about the belly? Forearm? We add the tummy to the A set, the forearm to B. 


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I’ll start with the training schedule. We train with the TTWTTWW system (where T – training, W – free). The distribution of sets is as follows: ABWABWW. 


How do we choose the number of series? 

The total number of series for a given lot from “classic splits (large parts 12-16 series, small 8-12 series) is divided by 2 and we have a series division for each training. There are two possibilities of division – we can write trainings into two identical sets of the same volume, but we can also divide the sets into A1, A2, B1, B2 (where A1 and B2 – will be heavier training, and A2 and B1 – lighter ones). 

Then the schedule of the week looks like A1-B1-W-A2-B2-WW. 

Speaking of series, it would also be worth mentioning the number of repetitions. As it is a proposal for people with low length, a larger number is recommended – I suggest to stick to the 12-8 range. 

In addition to the distribution itself during the week, we need to take care of the regeneration of the body and adequate nutrition to minimize the risk of overtraining. 

Selection of exercises … 

As I write this art with a view to beginners, I want to encourage you to choose above all complex exercises, which from the very beginning will develop both mass and strength. As this is a split we can add an isolated exercise, but let’s try to choose the multi-joint exercises. The basis of our plan should be exercises such as squat, deadlift, rowing, and bench press. Why? For the most obvious reason – multi-joint exercises (as the name suggests) involve a lot of muscle parts, which leads to a stronger anabolism of the body (the release of hormones), and this to the muscle growth. All muscle. 

Posted on: January 23, 2019

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