How to create a workout schedule

 There are two types of training - a set of muscle mass and at its reset. Your training schedule should be based on the assumption that you are currently a priority - to gain muscle mass or else lose weight. Exercises for a set of mass have an average number of repetitions and approaches, but executed with severe and approximate to heavier weights. Same exercise for weight relief imply a large number of repetitions and approaches with light weights and aerobic workouts. Aerobic exercise is necessary to achieve maximum effect.

Regardless of the purpose of your workout, you must keep in mind a number of connections between the muscle groups that you can use, training for one day and one big one small muscle group. These ligaments are the chest and legs, triceps press. When you exercise on a large group of small muscles activated by half, which allows her to work qualitatively in the second part of the training. You can also select a combination of two small muscle groups, namely, shoulders, biceps.

The basis of the impact of the chosen schedule is correctly placed on the training load on different muscle groups, as well as the gap between training days. There is a basic rule prohibiting train legs and back at break between workouts in less than two days. The fact that the heavy training leg spin activated so much that doing exercises for her the next day of training can lead to overtraining or injury. Are optimal workout day after day, as follows:

The first day - legs and abs.
Second day - chest and triceps.
Third day - back.
The fourth day - shoulders and biceps.

So long breaks between training and study a maximum of two muscle groups per day substantiated by the fact that the qualitative study is that time is needed for recovery. There is a chance that before a workout or during it, you will feel that the coached group of muscles has not yet recovered to the end. In this case, cancel the training and transfer it to the next day.