How to optimize muscle growth with a divided program – wistropa1

We have already explained to you in a previous blog why a 4 -day divided program is the ideal method to stimulate muscle growth. However, this type of program is not suitable for everyone. If you have a job, if you have just become a parent or if you have many social obligations, it is understandable that you cannot go to the gym for 4 days a week. Fortunately, there is an alternative: a 3 -day divided program. In this way, you should go to the gym only 3 days a week. The other 4 days are days of rest.

In this blog, we explain everything you need to know about the 3 -day divided program and present a detailed program that you could follow to develop more muscle mass.

What is a 3 -day program divided?

The name says it all. A 3 -day program is a training program in which you spend 3 days in the gym to train several muscle groups. These muscle groups are targeted separately, so you never work the same muscle groups twice in a row.

The advantage of this method is that the muscles have enough time to recover after an intense training session. It takes a few days before they are again asked intensely. It is therefore easier to give you to each training session and go in the end. The required muscles have already resumed completely after the previous training session and will be ready to bear a new effort. It would be very different if, for example, you return to the room the day after a leg session to rework the muscles of the legs.

Which muscles should I train and when?

On the other hand, all the muscles train, but not the same day. The question is therefore to know which muscles are targeted when and in combination with which other muscles. In a 3 -day program, there are several combinations of muscle groups. Here are some suggestions:

Following these directives, a 3 -day divided program can be structured as follows: the first day, the legs and shoulders are targeted, the second day, the back and the biceps and the third day, the pectorals and triceps.

Why are these muscles combined?

You could ask you why they are combined shoulders and legs, back and biceps, pectoral and triceps. Is there a logical explanation for these combinations?

The combination of a muscle in the primary group with a muscle in the secondary group is well thought out and the reason is actually very simple. When you train a primary group muscle, you often automatically request a muscle in the secondary group simultaneously. Since the latter is already heated and activated, you could also include your program of the day.

However, the combinations mentioned above are not suitable for everyone. Some bodybuilders think that the exercises that affect the muscles of the secondary groups will be less effective, because these muscles are already done because they have already been requested during the exercises affected by the muscles of the primary group. They cannot therefore go to the bottom and get optimal results for this secondary group.

There is no good or bad combination, as long as you combine a muscle in the primary group with a muscle in the secondary group according to your choice. Then try different combinations and choose the combination that you best fit to develop your 3 -day personal program.

Choose the right charge

Before immersing yourself in the program, we want to explain an important point on muscle growth. It does not occur during all the movements you make, but only during the intensive movements you make with heavy loads during the training of the force. I perform exercises with heavy goods vehicles, they cause micro-gocce into the muscles, because the load is actually too high. During the recovery period, these tears are repaired and muscle cells become larger. In other words, muscle mass increases and the next time you do the same exercise, you will notice that the muscle is more able to support the load.

In a 3 -day program divided, it is therefore important to perform the exercises with appropriate weights. The choice of weights depends entirely on the muscle mass you have already developed. You will therefore have to determine the adequate load alone or in collaboration with your coach. A good indicator is that the muscles really have to reach the last two tests. You have to feel the acidification of the muscles.

Otherwise, it means that you use too light weights and the results of the session will be disappointing.

Improves results with food supplements

In addition to a good training program, an adequate diet and adequate integration are essential to obtain optimal results. For a 3 -day program divided, we recommend the following supplements: the Lactrum protein helps to recover and build muscle mass after intensive training sessions, while creatine improves strength and explosive performance. The multivitamin allows to obtain all the necessary vitamins and minerals, which is important for general health and recovery. Magnesium supports muscle function and helps prevent cramps and fatigue. These supplements are perfectly suitable for a 3 -day program and help you get the maximum from training sessions.

Example of a 3 -day program divided

Day 1: legs and shoulders

• Squat: 4 series from 6 to 8 repetitions
• Leg extension: 4 series from 6 to 8 repetitions
• Leg Curl: 4 series from 6 to 8 repetitions
• Sun Extension: 4 series from 6 to 8 repetitions
• Developed shoulders: 4 series from 6 to 8 repetitions
• Frontal elevation: 4 series from 6 to 8 repetitions
• Rowing Menton: 4 series from 6 to 8 repetitions
• Neck developed: 4 series from 6 to 8 repetitions

Day 2: day of rest

The second day, it is not necessary to go to the gym. This day of rest allows the muscles to rest and recover. However, this does not mean that you should not exercise if you wish. For example, it creates a light cardio session, such as running, cycling or walking.

Day 3: Back and biceps

• Rowing rowing:4 series from 6 to 8 repetitions
• Lumbar extension: 4 series from 6 to 8 repetitions
• Vertical chest drawing: 4 series from 6 to 8 repetitions
• Roging with Dumbbells: 4 series from 6 to 8 repetitions
• Curl Dumbbell Taken Hammer: 4 series from 6 to 8 repetitions
• Concentrated curl: 4 series from 6 to 8 repetitions
• Curl at the helm: 4 series from 6 to 8 repetitions

Day 4: day of rest

You can take a day off. Did you know that, in addition to cardio light, could you also do exercises for the abs? By combining various abdominal exercises, you can create your training program to follow these rest days.

Day 5: pectoral and triceps

• Benefits developed: 4 series from 6 to 8 repetitions
• Discarded with dumbbells: 4 series from 6 to 8 repetitions
• Developed inclined with dumbbells: 4 series from 6 to 8 repetitions
• Discarded in the pulley: 4 series from 6 to 8 repetitions
• Kickback with handlebar: 4 series from 6 to 8 repetitions
• Vertical extension of an arm with handlebar: 4 series from 6 to 8 repetitions
• Extension of the triceps lying with dumbbells: 4 series from 6 to 8 repetitions

Day 6 + day 7: days of rest

It’s the weekend, it’s time to relax. Take advantage of these two days to start the new week full of energy and with 100 %recovered muscles. If you want to exercise, opt for light cardio exercises or abdominal exercises.

Obviously, you don’t have to follow the 3 -day division program exactly as we present here. If you prefer to train the chest and triceps, then legs and shoulders, it is also possible. And if you don’t have time to train on Monday, you can also start on Tuesday and plan your two other sessions on Thursdays and Saturdays or Sundays. Although you can vary, we advise you to plan your sessions as much as possible on fixed days. In this way, they will be part of your routine and it will be easier to go to the gym three times a week.

A 3 -day divided program therefore consists in the combination and targeting of a number of muscle groups. The muscle groups that are not used during a session have enough time to recover and rest, c that allows you to get the most out of it during the next session. You can develop your muscle mass and become even wider.