How to optimize muscle growth with a high program of C – XXLNUTRATION

There are many training programs. A training program can be focused on weight loss or muscle gain. It is possible to differentiate them according to the number of training days or muscle groups processed in each session. For example, Bodybuilders often follow a 3 -day divided program or a 4 -day divided program, but also full body programs and high/bass programs of the corpssont popular options. In this blog, we approach the top of the body / the lower body of the body. We explain to you what this program consists of, what its variants are and we give you an example of a program Body number / lower body.

What is a high body / lower body program?

A high body / lower body program represents a training program in which different exercises are performed on different days that affect a different part of the body. One day, these exercises work the triceps, biceps, pectorals, back and abs, namely the muscles of the upper body. The other day, it trains the calves, the quadriceps and the rear muscles of the thigh, that is to say the muscles of the lower body. This distinction between the upper part of the body and the lower part of the body is the main element of a program Body number / lower body. No other distinction is made between the different muscle groups. In fact, it is all asked during the same training session. Each session targets the upper or lower part of the body, of course, but it is obvious. In a program Body number / lower bodyThe exercises you do one day to work on the upper body should not be exactly the same ones you do another day for this part of the body. Now we will explain how to integrate different variations in your training program. At the end of this blog, the training program also shows you how to combine different exercises for the high or the lower part of the body in the same program.

What are the variants of a high body / lower body program?

Like many training programs, the program Body number / lower body It has different variants depending on the number of days when you go to the gym to train.

The 3 -day high -level / tiny program

If you prefer to go to the gym 3 times a week, you can consequently adapt the program of the upper part of the body / of the lower part of the body. However, depending on the number of variants you included in the program, it could be complicated to know when you do as a variant. If you only have a variant for the upper body and a variant for the lower body, it is simple. The same, he trains the upper part of the body two days a week and the lower part of the body one day a week. The following week, do the opposite: once the upper part of the body and double the lower body. If you have different variants for the upper and lower part of the body, you can also vary. The first time you train the upper body, do the first variant 1, the second time, do the second variant and so on. The same goes for the lower body: the first time, you have the first variant and the second time, the second variant.

The program of 4-100 days of high body / lower body

A high body / lower body program can also adapt to you if you go to the gym four days a week. In this case, you can train the upper body twice a week and the lower body twice a week. However, it is important to alternate. So instead of guiding the upper part of the body on Monday and Tuesday and the lower part of the body on Friday and Saturday, he trains the upper part of the body on Monday and Friday and the lower part of the body on Tuesday and Saturday. In this way, muscle groups will have enough time to recover from the previous session and you will be able to maximize your efforts. Now, you’re wondering: isn’t it boring to have exactly the same training session twice a week? Yes, it can actually become monotonous if you follow the same program for a long time. To avoid boredom, as mentioned above, it is possible to combine different variants for the upper and lower part of the body. It is not only more stimulating for your motivation, but certainly also for your muscles, which will be asked differently each time.

An example of a high body / lower body program

A high body / lower body program does not have a single structure and can therefore vary from person to person. Its structure depends, as we have already said, on the number of days when you go to the gym and to the number of variants you have for the upper and lower part of the body. In the program of the upper part of the body / of the lower part of the body that we use as an example in the blog, suppose that you go to the gym 4 days a week and that you are based on the other 3 days.

Day 1 (Monday): session for the upper part of the body

The first day of the week, of course you will train with enthusiasm. You can choose to hit the upper body or the lower body. We opted for the upper body. The exercises are as follows:

• Rowing Barre: 4 series of 8 repetitions
• Vertical Dranet Supply: 3 Set of 10 repetitions
• Benefits developed: 4 series of 8 repetitions
• Developed inclined at the helm: 3 series of 10 repetitions
• Dips: 2 series of 8 repetitions
• Curl at the desk: 2 series of 12 repetitions
• Side elevations: 3 series of 10 repetitions

Day 2 (Tuesday): session for the lower body

After working on the top of the body, it is time to move on to the lower body. The second day is therefore dedicated to exercises that affect this part of the body

• Squat: 3 series from 6 to 8 repetitions
• Press of the horizontal thigh: 3 sets of 10 repetitions
• Romanian land: 3 series from 6 to 8 repetitions
• Gamba curly light: 3 set of 12 repetitions
• Standing calf extensions: 3 series of 6 repetitions
• Extensions of seated calves: 3 series of 12 repetitions

Day 3 (Wednesday): day of rest

After a session for the upper part of the body and a session for the lower body, it is time to rest. If you still want to exercise during this day of rest, it is recommended to opt for a cardio session. Take a trip by bicycle or a long walk.

Day 4 (Thursday): session for the upper part of the body

After a day of rest or a cardio session, it is time to resume a more intense training. During the previous session, the emphasis was placed on the lower part of the body, so this time we are working on the upper body again. We have chosen to do several exercises from those of the last session for the upper body, in order to vary the sessions.

• Traction: 2 series of 8 repetitions
• Discanning handlebars with one arm: 3 series of 10 repetitions
• Developed benefits: 3 series of 10 repetitions
• Developed inclined at the helm: 3 series of 10 repetitions
• Extensions of triceps budrees with dumbbells: 3 series of 8 repetitions
• Curl inclined dumbbell: 2 series of 10 repetitions
• Developed shoulders: 3 series of 10 repetitions

Day 5 (Friday): session for the lower part of the body

The last day of training of the week has already arrived. Definitely guessing what is expected, right? Exactly ! It is time to work again on the lower part of the body. As for the second session for the upper part of the body, this session consists of different exercises. Of course, everyone aims at the bottom of the body.

• Squat: 2 series of 10 repetitions
• Press of the horizontal thigh: 3 sets of 10 repetitions
• Romanian land: 3 series of 10 repetitions
• Front bands with bar: 3 series of 12 repetitions
• EXTENSIONS OF VELLS standing: 3 series of 8 repetitions
• Extensions of seated calves: 2 series of 15 repetitions

Day 6 and day 7 (Saturday and Sunday): days of rest

It’s the weekend! It is therefore time to rest and allow your body to recover after an intense week and intense training sessions. You can go and relax completely by spending time with your family and friends or opt for cardio sessions (run, ride a bicycle, walk) to stay active.

A high body / lower body program can therefore vary from person to person. The only common element is that each program turns alternately to the upper and lower body. Other than that, you can compose your program as you wish. You can decide how many days a week go to the gym and how many days a week I rest. In addition, you can determine, alone or in collaboration with a personal coach, how many variants you want to include in your program. For example, if you choose to do a variant of exercises for the upper body and another for the lower body, you will have to constantly repeat them. With different variations, you can alternate and have a greater challenge. In this way, you can continue the program longer.