Training 2+1

Today we will describe another 2+1 training system. This way of training means that we will train for two days and then take one day off, another two days of training and a day off. After-then the whole training cycle starts again.

This training system is very popular with already advanced exercisers and exercisers who have problems with sufficient recovery. We can classify it as a volume training, but of course, after adjusting the exercise schedule, it can also be used as an optimal training in the final phase of shaping. This means filling the days off with aerobic activity and of course adjusting the weights and increasing the intensity on a normal training day.

If some of you have a lot of time to train and are thinking about a two-phase load, the cycle of this workout is very suitable for this method. So, if you are really going to dive into two-phase training, you should divide your workout of the parts into:

first phase = large muscles
second phase = smaller muscles

With this system, you won't overtrain as you are only aiming to train a certain part of the muscle perfectly.

Now we can give you an example of the workouts:

Of course, these workout examples are not a rule, so each of you can arrange the muscle parts in a different way.