{"id":1506,"date":"2018-11-10T01:57:37","date_gmt":"2018-11-10T00:57:37","guid":{"rendered":"https:\/\/www.bestbody.com.pl\/blog\/?p=1506"},"modified":"2021-10-18T09:47:15","modified_gmt":"2021-10-18T07:47:15","slug":"trening-fbw-czy-split","status":"publish","type":"post","link":"https:\/\/www.bestbody.com.pl\/blog\/trening-fbw-czy-split\/","title":{"rendered":"Trening FBW czy Split?"},"content":{"rendered":"\n<p>Pasjonaci sport\u00f3w si\u0142owych i sylwetkowych od wielu lat prowadz\u0105 dyskusje na wiele temat\u00f3w. Jednym z tych kt\u00f3ry nie jest i prawdopodobnie nigdy nie b\u0119dzie rozstrzygni\u0119ty to oczywi\u015bcie kwestia systemu treningowego. Czym zatem jest popularny Split oraz FBW i jakie za\u0142o\u017cenia ich dotycz\u0105 ?<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f2c82da8ea5\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f2c82da8ea5\"  aria-label=\"Prze\u0142\u0105cznik\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bestbody.com.pl\/blog\/trening-fbw-czy-split\/#Trening_FBW\" >Trening FBW<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bestbody.com.pl\/blog\/trening-fbw-czy-split\/#Trening_Split\" >Trening Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bestbody.com.pl\/blog\/trening-fbw-czy-split\/#Najwieksze_zalety_poszczegolnych_form_treningu\" >Najwi\u0119ksze zalety poszczeg\u00f3lnych form treningu:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bestbody.com.pl\/blog\/trening-fbw-czy-split\/#FBW\" >FBW<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bestbody.com.pl\/blog\/trening-fbw-czy-split\/#SPLIT\" >SPLIT<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bestbody.com.pl\/blog\/trening-fbw-czy-split\/#Ktory_rodzaj_treningu_zatem_lepiej_sprawdzi_sie_w_okresie_budowania_masy_miesniowej\" >Kt\u00f3ry rodzaj treningu zatem lepiej sprawdzi si\u0119 w okresie budowania masy mi\u0119\u015bniowej?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_FBW\"><\/span>Trening FBW<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>FBW<\/strong>&nbsp;( ang. Full Body Workout ) to system treningowy polegaj\u0105cy na prze\u0107wiczeniu mi\u0119\u015bni ca\u0142ego cia\u0142a na jednej sesji treningowej. Osoby pocz\u0105tkuj\u0105ce wykonuj\u0105 tego rodzaju program 2 \u2013 3 razy w tygodniu, tak aby pomi\u0119dzy sesjami by\u0142 przynajmniej jeden dzie\u0144 przerwy. Osoby bardziej zaawansowane mog\u0105 trenowa\u0107 cz\u0119\u015bciej, nawet bez obowi\u0105zkowego dla pocz\u0105tkuj\u0105cych dnia wolnego, je\u015bli znaj\u0105 na tyle swoje cia\u0142o i mo\u017cliwo\u015bci jego regeneracji. Program ten zak\u0142ada przede wszystkim wykorzystywanie \u0107wicze\u0144 z\u0142o\u017conych z wykorzystaniem sztangi, hantli oraz masy w\u0142asnego cia\u0142a. Nie ma w nim miejsca na \u0107wiczenia izolowane czy te\u017c maszyny treningowe. W du\u017cej mierze poleca si\u0119 go osobom pocz\u0105tkuj\u0105cym w celu szybkiej nauki techniki najwa\u017cniejszych \u0107wicze\u0144 i poczynienia progresu si\u0142owego. Bardzo cz\u0119sto ten <a href=\"https:\/\/www.bestbody.com.pl\/blog\/rodzaje-treningu-na-silowni\/\">rodzaj treningu<\/a> wykorzystuj\u0105 te\u017c sportowcy z innych dyscyplin ni\u017c kulturystyka gdy\u017c uchodzi on za bardziej funkcjonalny.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_Split\"><\/span>Trening Split<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Split<\/strong> to trening dzielony kt\u00f3ry jest zdecydowanie najpopularniejszy w\u015br\u00f3d sportowc\u00f3w typowo sylwetkowych. Polega na podzieleniu naszego cia\u0142o wed\u0142ug r\u00f3\u017cnych schemat\u00f3w np. g\u00f3ra \/ d\u00f3\u0142, korpus \/ ko\u0144czyny, prz\u00f3d \/ ty\u0142 lub na konkretne grupy mi\u0119\u015bniowe. Najcz\u0119\u015bciej ka\u017cda partia trenowana jest raz lub dwa razy w tygodniu w nieco wi\u0119kszej obj\u0119to\u015bci ni\u017c w przypadku treningu FBW. Trening dzielony mo\u017cemy wykonywa\u0107 praktycznie od 2 do nawet 6 trening\u00f3w w tygodniu gdy\u017c jest o wiele bardziej elastyczny. Sprawdza si\u0119 jednak lepiej u os\u00f3b z wi\u0119ksz\u0105 ilo\u015bci\u0105 czasu na treningi gdy\u017c ka\u017cda odpuszczona jednostka powoduje konieczno\u015b\u0107 zmian w ca\u0142ym programie. W tego rodzaju treningu wykorzystujemy zar\u00f3wno wolne ci\u0119\u017cary, obci\u0105\u017cenie naszego cia\u0142a jak i r\u00f3wnie\u017c maszyny treningowe kt\u00f3re mog\u0105 s\u0142u\u017cy\u0107 jako swego rodzaju \u201edobicie\u201d danej partii lub np. do rozgrzewki w metodzie wst\u0119pnego zm\u0119czenia mi\u0119\u015bni.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p><\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najwieksze_zalety_poszczegolnych_form_treningu\"><\/span>Najwi\u0119ksze zalety poszczeg\u00f3lnych form treningu:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FBW\"><\/span><strong>FBW<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li>Nie wymaga du\u017cej ilo\u015bci czasu w tygodniu<\/li><li>Najszybszy spos\u00f3b na budow\u0119 si\u0142y<\/li><li>Szybsza nauka techniki poszczeg\u00f3lnych \u0107wicze\u0144<\/li><li>Zwi\u0119ksza sprawno\u015b\u0107 fizyczn\u0105<\/li><li>Efektywniejszy w redukcji tkanki t\u0142uszczowej<\/li><li>Mocniejszy wyrzut anabolicznych hormon\u00f3w<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"SPLIT\"><\/span><strong>SPLIT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li>Wi\u0119kszy wachlarz \u0107wicze\u0144 do wykorzystania<\/li><li>Znacznie lepsze czucie mi\u0119\u015bniowe<\/li><li>Pozwala skupi\u0107 si\u0119 na poprawie wybranych partii<\/li><li>Mocniej odczuwalna pompa mi\u0119\u015bniowa<\/li><li>\u0141atwiejsze r\u00f3\u017cnicowanie intensywno\u015bci treningowej<\/li><li>Pozwala zaatakowa\u0107 mi\u0119\u015bnie pod r\u00f3\u017cnym k\u0105tem<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktory_rodzaj_treningu_zatem_lepiej_sprawdzi_sie_w_okresie_budowania_masy_miesniowej\"><\/span>Kt\u00f3ry rodzaj treningu zatem lepiej sprawdzi si\u0119 w okresie budowania masy mi\u0119\u015bniowej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpowied\u017a na to pytanie w prosty spos\u00f3b nie jest do ko\u0144ca mo\u017cliwa, gdy\u017c ka\u017cdy organizm jest inny, a oba te systemy maj\u0105 swoich zwolennik\u00f3w i przeciwnik\u00f3w. Warto jednak zwr\u00f3ci\u0107 uwag\u0119 na fakt, \u017ce zdecydowana wi\u0119kszo\u015b\u0107 profesjonalnych sportowc\u00f3w sylwetkowych wybiera <a href=\"https:\/\/www.bestbody.com.pl\/blog\/jak-ulozyc-plan-treningowy\/\">plan treningowy<\/a> dzielony, jednak wed\u0142ug wielu bada\u0144 stymulowanie danego mi\u0119\u015bnia wi\u0119cej ni\u017c jeden raz w tygodniu jest bardziej optymalnym rozwi\u0105zaniem. Nie ulega w\u0105tpliwo\u015bci, \u017ce dla os\u00f3b \u0107wicz\u0105cych przede wszystkim dla sylwetki trening dzielony jest znacznie wygodniejszy gdy\u017c daje nam mo\u017cliwo\u015b\u0107 odczucia mocnej pompy mi\u0119\u015bniowej, a przecie\u017c ka\u017cdy z nas uwielbia to uczucie. Naszym zdaniem optymalnym rozwi\u0105zaniem jest spr\u00f3bowanie wielu metod treningowych i z pewno\u015bci\u0105 ka\u017cdy znajdzie co\u015b dla siebie. Je\u015bli trenujemy regularnie to z pewno\u015bci\u0105 zmiana co jaki\u015b czas systemu treningowego wyjdzie nam na dobre. Przez pewien czas mo\u017cemy trenowa\u0107 dany mi\u0119sie\u0144 cz\u0119\u015bciej by potem zwi\u0119kszy\u0107 intensywno\u015b\u0107 jeden jednostki i trenowa\u0107 go rzadziej. O tym jakie rodzaje treningu mamy do wyboru <a href=\"https:\/\/www.bestbody.com.pl\/blog\/rodzaje-treningu-na-silowni\/\">poczyta\u0107 mo\u017cemy w innym artykule na Best Blogu<\/a>.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.bestbody.com.pl\/blog\/trening-silowy-w-domu\/\">Trening si\u0142owy<\/a> powinien by\u0107 bod\u017acem do <a href=\"https:\/\/www.bestbody.com.pl\/blog\/hipertrofia-miesniowa-mechanizmy-i-jak-wykorzystac-w-treningu\/\">wzrostu mi\u0119\u015bni &#8211; hipertrofii<\/a>, dlatego dbajmy przede wszystkim o to, aby ci\u0105gle czyni\u0107 post\u0119py i zwi\u0119ksza\u0107 ci\u0119\u017car, dok\u0142ada\u0107 powt\u00f3rze\u0144 czy te\u017c skraca\u0107 przerwy pomi\u0119dzy seriami. Nie liczy si\u0119 wy\u0142\u0105cznie metoda, ale przede wszystkim idea by nasze treningi by\u0142y na sw\u00f3j spos\u00f3b coraz bardziej wymagaj\u0105ce i zmusza\u0142y nas do rozwoju, niewa\u017cne czy wybierzemy system Split czy FBW. Dyskusje na ten temat prawdopodobnie b\u0119d\u0105 trwa\u0142y d\u0142u\u017cej ni\u017c ostatnia si\u0142ownia na \u015bwiecie.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\"><div class=\"wp-block-group__inner-container\"><\/div><\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Bibliografia:<\/strong><\/p>\n\n\n\n<ol><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24130904\">Muscular and systemic correlates of resistance&nbsp;training-induced muscle&nbsp;hypertrophy.<\/a><\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28641044\">The effects of short versus long inter-set rest intervals in resistance&nbsp;training&nbsp;on measures of muscle&nbsp;hypertrophy: A systematic review.<\/a><\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25804386\">Cycle&nbsp;training&nbsp;induces muscle&nbsp;hypertrophy&nbsp;and strength gain: strategies and mechanisms.<\/a><\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27219125\">Resistance&nbsp;training-induced changes in integrated myofibrillar protein synthesis are related to&nbsp;hypertrophy&nbsp;only after attenuation of muscle damage.<\/a><\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26543850\">Physiological and Neural Adaptations to Eccentric Exercise: Mechanisms and Considerations for&nbsp;Training.<\/a><\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29797568\">Excessive&nbsp;training&nbsp;induces molecular signs of pathologic cardiac&nbsp;hypertrophy.<\/a><\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\t\t\t\t<![CDATA[]]>\t\t<\/p>\n","protected":false},"author":1,"featured_media":2033,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[69],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v16.3 (Yoast SEO v20.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trening FBW czy Split? 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