Selen Dar

Muscle-Building Workout and Diet


hey guys Jackie from performance ground and today we’re gonna talk about bodybuilding splits and whether they work for athletes so what is a bodybuilding split a bodybuilding split is where we can isolate a specific muscle group on a specific day to increase the total volumes we hit on that day this is gonna build up the stress that we can put on the muscle and can give you gains in strength and hypertrophy so performing these splits will allow the body longer to recover and we can work another muscle group well this one’s rested so there’s a periodized example we’ve got here so on a Monday when I want to work out chest Tuesday legs Wednesday off Thursday you might work your back exercises Friday might be shoulders and stuff they might be on for having Sunday off again this is just kind of a basic structure a bikini and we can work it so Session two is not going to be impacted by session one equally when we’re doing our back a song it’ll be impacted by the Tuesday session on legs so do these bodybuilding splits really work for athletes or not really but some considerations we need to make whether it’s frequency intensity and how it’s going to impact your other training sessions whether it’s technical tactical or conditioning on field so what is frequency frequency is the number of times during a training week that we’re going to tag a specific muscle group so that we’ve got here we’ve got chest once ladies once back one shows once and once all these being hit once we’re going to think about how this is going to impact our training on field so we’re going to do a high speed running session or a high metabolic load session conditioning session we don’t really want to be overworked in our legs so that we can perform these sessions maximally when we come on field we want to think about what our maximal recoverable volume is if we doing volumes and volumes and volumes of training we’re not going to get the benefits that we want in terms of strength in terms of power in terms of adaptation similarly in a gym setting we want to think about how this increased volume is going to impact our training whether we’re going to get that intensity and whether we’re able to keep the concert keep the techniques throughout a full session we need to think about a maximum recovery with what maximum recoverable volume which is basically the amount of work we can do without becoming too fatigued that we don’t get any adaptation from it it may be out of ant Aegeus to perform the same volumes over two or three different sessions so we can maintain that intensity and still generate adaptations so another reason you want to try and focus on not doing bodybuilding splits to our training is because we want to train movements and not muscles in any spot whether it’s cricket football there’s a lot of change of direction movements going which use a lot of different muscle groups a lot of different joints at the same time so one the time focus on these triple extension kinetic chain and the vectors there’s three different kind of applications to spot performance so the triple extension from the hips knees and ankles when trying to focus on extending at the hips then at the knees extending at the ankles to generate as much force and power through the floor as we can this is going to increase your jump height increase the speed you can run at and improve your acceleration in terms of the kinetic chain this is kind of the fluidity of a movement so in example switch throwing all the powers can be driven from your legs through your hips through your shoulders through your elbow and finally through your wrists and fingers to generate as much force and power as we can on the projectile the final thing means to consider is the vector that we’re moving in so this is basically the direction that the force is going so if we focus specifically on the kinetic chain we don’t really want to doing bodybuilding splits with this we’re isolating one specific muscle group and we can clearly see the integration of different body parts working together so although we’re trying to keep these principles in mind there’s obviously importance for accessory movements performing your accessory movements to improve the competence of your primary lifts so she’s just squats your overhead pressing and such exercises is obviously going to be beneficial it’s just that we don’t want to focus on these lifts to specifically improve our sports performance so in the gym when you try and think about what exercise we’re doing to improve this correspondence with on-field performance we’re going to go through a couple of exercises now just to demonstrate that so one way of improving the correspondence from the gym to one field is in the exercise we select which are going to replicate the action to perform on field so the first one I’m going to do is a jump squat so you go – here’s going to walk in now so we probably pair this on a power session so you do a strength session on a Tuesday for example this may come in on a Thursday where the weights are much less much less we’re trying to move the bear as quick as we possibly can so I just going to basically just walk into the barriers if it’s going to be a normal squat it’s going to set himself up nicely and the thing we’re really looking for he’s a triple extension from the hips knees and the ankles so he goes out good and talked about a quarter squat before driving off was fast sleek and really generating the force from his hips his knees and his ankles so as he squashed down he extends his hips he extends his knees and then finally he sings ankles into full plantar flexion one more first sorry go down you can racket there so another example of correspondence is right here with the hip thrust so with this we’re trying to work on the specific vectors that we are working with on field so when you’re accelerating all the forces going backwards whereas in jumping all the forces going up it’s very similar to how we’ve just seen with a jump squat so how can we get all the force to go backwards well with the hip thrust so actually going to demonstrate the hip forces now he set with his shoulder blades on the bench he’s feet just outside shoulder width apart and he’s gonna press straight up using his glutes all the way down to the floor resets himself and drives up again all the force coming through the group through the glutes and driving through his heel by driving the force straight down while being at a horizontal angle means all the forces going in the same direction it would be when you’re actually writing out the blocks so while specific hypertrophy work has a place in our training we also need to consider the correspondence the frequency the intensity of training that we’re doing we don’t worry too much too soon on one day as it could hamper the rest of our training week in terms of unfilled conditioning technical and tactical work as well so if you engage in bodybuilding splits or even if you don’t leave a comment in our box and let us know what you think and if you’ve got any questions or comments please leave them in box below and we’ll see you on the next one

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