Any bros recommend a 3 day split?

[cephissus]

How about upper body, lower body two way?  Alternate, m w f, so 1.5 of each per week.

This is what I do:

Legs: squats, sldl, calves.
Upper body: bench press, pullups, rows, shoulder press

Can throw in arms on upper body if you want, as well.  Switch out any of the exercises, or do variants as you please.

Works well enough for me, and with super setting I can get a huge number of sets in.  I'm dead in 30 min.

[wes]

Use moderate weights and race the clock.

This means short rest periods which make training very intense.

I rest 30-60 seconds between sets and get in and out in no time and never have bad workouts.

Getting the most work done in the shortest amount of time possible makes for intensity.

[ritch]

I swear I need like 3-5 mins rest to go heavy. Using short rest periods DECREASES the intensity as the weights are lowered. It's a comprimised way to train. Rushing will just get you injured.

[_aj_]

I swear I need like 3-5 mins rest to go heavy. Using short rest periods DECREASES the intensity as the weights are lowered. It's a comprimised way to train. Rushing will just get you injured.

I experimented with rest periods. I found that an enforced 1:00 minute is perfect for me.

[ritch]

I experimented with rest periods. I found that an enforced 1:00 minute is perfect for me.

takes me that long to catch my breath after a set. No idea how you guys recover. But I train HIT, that means if I get 8 reps on the first set, the next will get 6. Nothing left in the tank after for that movement. REst a good 3ish min, do the warm ups for the next, then 2 work sets. I can't rush that...

Not saying your guys's way does not work as some good pics have been posted proving they do, so not hating! Just commenting/thinking out loud...

[_aj_]

takes me that long to catch my breath after a set. No idea how you guys recover. But I train HIT, that means if I get 8 reps on the first set, the next will get 6. Nothing left in the tank after for that movement. REst a good 3ish min, do the warm ups for the next, then 2 work sets. I can't rush that...

Not saying your guys's way does not work as some good pics have been posted proving they do, so not hating! Just commenting/thinking out loud...

I used to rest as long as I needed and then started looking at shorter rest periods. I found that I can -- just barely -- keep the weights/reps at the same level with 1:00. When I tried 0:45, the sets went to hell. I needed something to keep me moving. I use a simple kitchen timer.

[Thong Maniac]

Push/pull/legs

Where would arms go

[_aj_]

Where would arms go

Hey, I suggested arms/arms/arms and nobody liked that.

[HTexan]

Some of you guys workout a lot, are you guys taking peds for recovery or what? 
I do weights an hour an day 5 days a week,  and 30 mins cardio maybe 2-3 times a week.

[oldtimer1]

I don't know why I bother but this is my thoughts.

Monday: Back and Chest

Wednesday: legs

Friday: Delt and arms

Week ends off.

There is a lot of over lap. I could give a many examples but I will just give a few. Triceps get worked hard on chest presses.  It gets hit again directly on arm day. Legs get hit twice. Once on leg day and again on doing either deadlifts or power cleans on back day. Biceps get hit twice from pulling on back day and directly on arm day. I could go on but you get the drift.

In order to work with "once" a week training you have to train heavy and to failure. Not counting warm ups do one to a max 3 work sets per exercise.  For example chest might be bench press 2 x 8, Inclines 2 x 8, flat flies 2 x 10, and Push ups 2 x max.

If you have interference from work, social life or exhaustion you can miss your Monday, Wednesday, Friday protocol.  If your workout week looks like say Monday, Thursday, and Friday. Nothing is lost.

Having said all this there is nothing beginner with doing a whole body routine especially for a steroid free trainer. Train from the biggest body parts to the smallest like Arthur Jones stated. Use one to two exercises per body part. Contrary to bodybuilding accepted opinion whole body routines are not beginner routines. It' the hardest method of training period. The body is exhausted systemically and it's not localized by body part. Three to two days a week is optimal but even just doing once a week on occasion is still moving forward.  

There are many ways to skin a cat. Bodybuilding has never been rocket science. Some of the greatest bodybuilders don't have a clue about what they are doing but are successful.

[musclecenter]

i am 62, doing this routine over 40 years. and still doing now(see the pic from yesterday)
day 1, chest & back, abs
day 2, shoulders & arms, abs
day 3, legs
repeat it, 6 days on, 1 day off

[cephissus]

Some of you guys workout a lot, are you guys taking peds for recovery or what? 
I do weights an hour an day 5 days a week,  and 30 mins cardio maybe 2-3 times a week.

How do you tell if you're 'recovered' or not?

Serious question, always wondered how people judge this.

[cephissus]

takes me that long to catch my breath after a set. No idea how you guys recover. But I train HIT, that means if I get 8 reps on the first set, the next will get 6. Nothing left in the tank after for that movement. REst a good 3ish min, do the warm ups for the next, then 2 work sets. I can't rush that...

Not saying your guys's way does not work as some good pics have been posted proving they do, so not hating! Just commenting/thinking out loud...

Man, sometimes I wish I could trade bodies with people for a day (no homo).

If you spent a day lifting as me, your mind would be blown, guaranteed.  How do I know?  Simple: I can't even fathom an 8 rep set that leaves me with 'nothing in the tank'.

I've done some insane shut in my days... Including a near 5 minute set on squats followed immediately by two sets of thirty excruciatingly strict leg extensions.  I guarantee the majority of posters here have never felt that kind of pain in the gym.

There's ALWAYS something left in my tank, and heavy lifting can never drain me the way light lifting can, never.

I often think it has something to do with one's proportion of fast and slow twitch fibers.

[ritch]

Man, sometimes I wish I could trade bodies with people for a day (no homo).

If you spent a day lifting as me, your mind would be blown, guaranteed.  How do I know?  Simple: I can't even fathom an 8 rep set that leaves me with 'nothing in the tank'.

I've done some insane shut in my days... Including a near 5 minute set on squats followed immediately by two sets of thirty excruciatingly strict leg extensions.  I guarantee the majority of posters here have never felt that kind of pain in the gym.

There's ALWAYS something left in my tank, and heavy lifting can never drain me the way light lifting can, never.

I often think it has something to do with one's proportion of fast and slow twitch fibers.

I think there's a relation as well.

Please can the "if you trained with me" speech.

[forillagorilla]

I do back and arms in 25 mins.

I am right there with you. I admit that my arms never really took much to grow (triceps more than biceps) - but honestly I don't think I COULD take longer.
I can only handle 4-6 sets on arms (RARELY - I superset bi and tri.. after the first couple of sets they are chock full of blood...
Doesnt take much time if you don't dick off and chit chat

[wes]

takes me that long to catch my breath after a set. No idea how you guys recover. But I train HIT, that means if I get 8 reps on the first set, the next will get 6. Nothing left in the tank after for that movement. REst a good 3ish min, do the warm ups for the next, then 2 work sets. I can't rush that...

Not saying your guys's way does not work as some good pics have been posted proving they do, so not hating! Just commenting/thinking out loud...

I agree that you`d probably have to rest longer if doing HIT correctly.


Remember though,short rest periods will make a lighter weight feel much heavier,so you`re still going as heavy as you can if done right.

I do rest longer on leg days and a few other basic heavier exercises where I go lower reps and more weight.

[Yamcha]

Where is Kenpo Machine when you need him?

[Donny]

I don't know why I bother but this is my thoughts.

Monday: Back and Chest

Wednesday: legs

Friday: Delt and arms

Week ends off.

There is a lot of over lap. I could give a many examples but I will just give a few. Triceps get worked hard on chest presses.  It gets hit again directly on arm day. Legs get hit twice. Once on leg day and again on doing either deadlifts or power cleans on back day. Biceps get hit twice from pulling on back day and directly on arm day. I could go on but you get the drift.

In order to work with "once" a week training you have to train heavy and to failure. Not counting warm ups do one to a max 3 work sets per exercise.  For example chest might be bench press 2 x 8, Inclines 2 x 8, flat flies 2 x 10, and Push ups 2 x max.

If you have interference from work, social life or exhaustion you can miss your Monday, Wednesday, Friday protocol.  If your workout week looks like say Monday, Thursday, and Friday. Nothing is lost.

Having said all this there is nothing beginner with doing a whole body routine especially for a steroid free trainer. Train from the biggest body parts to the smallest like Arthur Jones stated. Use one to two exercises per body part. Contrary to bodybuilding accepted opinion whole body routines are not beginner routines. It' the hardest method of training period. The body is exhausted systemically and it's not localized by body part. Three to two days a week is optimal but even just doing once a week on occasion is still moving forward.  

There are many ways to skin a cat. Bodybuilding has never been rocket science. Some of the greatest bodybuilders don't have a clue about what they are doing but are successful.

Totally agree with this.. tri sets for delts, supersets for arms, giant sets for legs lots of ways to work fast... look into Bob Gajda and PHA(Peripheral Heart Action) training he won mr America/Universe
 with this.

[Donny]

Bob Gajda and Bill Pearl...

[Al Doggity]

I swear I need like 3-5 mins rest to go heavy. Using short rest periods DECREASES the intensity as the weights are lowered. It's a comprimised way to train. Rushing will just get you injured.

Do you sweat when you work out? I used to work out for two hours , sometimes more, and swore I was killing it. I looked good, too- people could tell I put in serious time at the gym. But most of my time was spent resting and I didn't perspire much. When I switched to shorter rest periods, I was SOAKED when I finished.

As for strength, your body adapts. When I first started, the shorter rest periods did negatively affect most of my lifts, but I compared it to running. If I say I can run 10 miles, but it takes me 2 days and I stop multiple times and take hour long rest breaks, then I'm not really running that 10 miles efficiently. I am the type of person that gravitates towards harder versions of exercises, so when the shorter rest periods caused my lifts to drop, I welcomed it. Still, it only took a month or so before I was handling the type of weight I was using before.

[ritch]

Do you sweat when you work out? I used to work out for two hours , sometimes more, and swore I was killing it. I looked good, too- people could tell I put in serious time at the gym. But most of my time was spent resting and I didn't perspire much. When I switched to shorter rest periods, I was SOAKED when I finished.

As for strength, your body adapts. When I first started, the shorter rest periods did negatively affect most of my lifts, but I compared it to running. If I say I can run 10 miles, but it takes me 2 days and I stop multiple times and take hour long rest breaks, then I'm not really running that 10 miles efficiently. I am the type of person that gravitates towards harder versions of exercises, so when the shorter rest periods caused my lifts to drop, I welcomed it. Still, it only took a month or so before I was handling the type of weight I was using before.

More on compound movements. But HIT training can't be done with short rest periods. I'm an ecto to the bone man... I need some heavy weights and nothing decreases my poundages like short rests. I'm not in a hurry at all when I train nor do I see the need to shorten the rest periods. I still see it as a comprimise.

[Al Doggity]

More on compound movements. But HIT training can't be done with short rest periods. I'm an ecto to the bone man... I need some heavy weights and nothing decreases my poundages like short rests. I'm not in a hurry at all when I train nor do I see the need to shorten the rest periods. I still see it as a comprimise.

Fair enough. If you are happy with the results from your current program you should continue. I was responding more to what seemed like your disbelief that  a complete workout could be completed in under an hour.

[ritch]

Fair enough. If you are happy with the results from your current program you should continue. I was responding more to what seemed like your disbelief that  a complete workout could be completed in under an hour.

Every time I deviate from my ever so precious plan, I regress. I tried like 4 different things this year.

I'm not in disbelief one can get a training in 60 min, but if just going 3 times a week and wanna look like a bb'er, not likely is what I mean.

[BigCyp]

It's amazing what you can achieve in an hours workout without a smartphone or 2-3 mins in between 'sets'. I still train using the 'noone' method, with a maximum of 10 seconds rest between all working sets. I can literally get 2 bodyparts done in less than 60 minutes this way, as apart from loading/unloading plates etc, I am almost doubling my training time.

[Al Doggity]

I'm not in disbelief one can get a training in 60 min, but if just going 3 times a week and wanna look like a bb'er, not likely is what I mean.

When I say complete, I mean intense, results inducing workout. I don't think you have to sacrifice anything with a 3 day routine.