Any bros recommend a 3 day split?

[Thong Maniac]

I feel like im wasting my life in the gym more and more these days, almost like i cant be bothered. So i decided to only lift 3 days a week, and focus on deads, chest pressing, and legs, but also want to keep sholders and arms in there. Not sure how to structure this without being in the gym for longer than 1hr. I want to be in and out in 60 min or less.

[ritch]

Gonna have to change your goals.

You can't do 3 body parts in 60 min. Forget it.

[Thong Maniac]

Gonna have to change your goals.

You can't do 3 body parts in 60 min. Forget it.

Deads and biceps one day?

Chest and shoulders one day?

Squats and tri one day?

[pissant]

back bicep

chest shoulder tris

legs abs


easy moneys

[ritch]

Deads and biceps one day?

Chest and shoulders one day?

Squats and tri one day?

Just deads for back? No other rowing or vertical movements?

Just squats for a leg day? No calves, no abs on other days. And the thought of doing tri's after legs? Dunno, would not go for it.

Some do well on 3 day splits but 60 min is not possible to train 3 groups if you intend on doing that for a look that is worthy of gear use and all that goes into it.

What you presented here would be something to do when you have no time for say a few weeks then get back to what was working.

[Thong Maniac]

Just deads for back? No other rowing or vertical movements?

Just squats for a leg day? No calves, no abs on other days. And the thought of doing tri's after legs? Dunno, would not go for it.

Some do well on 3 day splits but 60 min is not possible to train 3 groups if you intend on doing that for a look that is worthy of gear use and all that goes into it.

What you presented here would be something to do when you have no time for say a few weeks then get back to what was working.

Yeah i mean i would also include pull ups, or rows into back day, and more than just squats for legs. Howvee, i feel that i never really make much gains with long drawn out workouts, over simple short ones. Ive heard alot of people say tha a back work out around heavy deads is more than enough for big back development. I want to really focus on the big 3, as i never really did get strong in these. Im 6ft so the squat and dead was always a challenge for me. Im back up at 300 for deads and that is good for me. For squats, bro i dont even wanna say how light i go...lets just say im revamping my squat form totally and starting from scratch

[ritch]

Yeah i mean i would also include pull ups, or rows into back day, and more than just squats for legs. Howvee, i feel that i never really make much gains with long drawn out workouts, over simple short ones. Ive heard alot of people say tha a back work out around heavy deads is more than enough for big back development. I want to really focus on the big 3, as i never really did get strong in these. Im 6ft so the squat and dead was always a challenge for me. Im back up at 300 for deads and that is good for me. For squats, bro i dont even wanna say how light i go...lets just say im revamping my squat form totally and starting from scratch

OK, your goal is resembling something of of push/pull powerlifting program would be then. Still not sure about the 60 mins though.... Warm ups take time.

[_aj_]

Push/pull/legs

[HTexan]

Gonna have to change your goals.

You can't do 3 body parts in 60 min. Forget it.

Circuit training.

[Simple Simon]

Gonna have to change your goals.

You can't do 3 body parts in 60 min. Forget it.

I do back and arms in 25 mins.

[bigkid]

Curves

[Al Doggity]

60 min for a workout is plenty of time if you train efficiently. I set my limit in the gym at an hour and 15 minutes and am usually out within 1-1hour and 5.  Cut your rest periods down to 30 seconds max, 15-20 if you can handle it on a particular set.

Classic split is Mon:Chest/Tris, Wed:Back/Bis,Fri:Legs.

Some things I've discovered through experimentation that may help you out:

1)I would not focus on a few power movements, for strength or looks. Hitting a bunch of angles really helps development and also helps strength (for me, this was particularly true with back.)

2)I have found it beneficial to pre-exhaust with isolation movements  and then do compound movements, even though conventional wisdom says to do otherwise.

3) For a really efficient workout, Superset compound with isolation movement. When doing this workout, I stick with compound movement first, isolation movement second.

[ritch]

I do back and arms in 25 mins.

 Should do it in 20 min, would be even better!

[Simple Simon]

Should do it in 20 min, would be even better!

Would gas.

[ritch]

Would gas.

Up that dose!

But I'm curious if you'd like to post the actual routine?

[Ursus]

Train movements not body parts

Push
Pull
Legs

[Rambone]

Might as well just quit the sport

[Bear232]

Zumba.


Try squats  Monday wed and friday. 

add two sets of deads once a week

Hit shoulders and back, once a week with 5 sets, presses and bent over rows.   chest once a week with benching at 5 sets.

[a_pupil]

modify the dc split to suit your own needs.

[SamoanIrishman]

Circuit training.

This. Though it will be hard to keep size of you are big and your diet will have to be that much more clean. There's always crossfit bro

[_aj_]

Fuck it, you know this is what you want to hear:

- Day 1: arms
- Day 2: arms
- Day 3: arms
- Day 4: rest (alt: arms)

Repeat

[mazrim]

I do back and arms in 25 mins.

I do chest/shoulders/arms/abs in about 30min as well.

[ritch]

I do chest/shoulders/arms/abs in about 30min as well.

Oh yeah???
Well.... Ido chest, shoulders, arms, back then legs, some more chest (never enough chest..., then shadow box between sets all in like 32.552 min.

So... Who's the king now???

[mazrim]

Oh yeah???
Well.... Ido chest, shoulders, arms, back then legs, some more chest (never enough chest..., then shadow box between sets all in like 32.552 min.

So... Who's the king now???

Yes, but I also do 60 min of cardio in that 30 min that I forgot to mention.

[ritch]

Yes, but I also do 60 min of cardio in that 30 min that I forgot to mention.

LOL!!!!!!!!!!
wow man, wish I was conditioned like you, one day...