Any bros recommend a 3 day split?

[BigCyp]

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

I've never had to 'sacrifcice' anything in the gym, it's not a temple from Indiana Jones.

[Al Doggity]

I've never had to 'sacrifcice' anything in the gym, it's not a temple from Indiana Jones.

Um, that's great? 

[Howard]

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.

I found that to be a really effective , contest prep split. 100% serious.
An old school former Mr Florida ( Frank Calta?)called it "rotation for recuperation".
Mon -leg
Wed - chest, delts, tris
Fri - back , traps, bi's

Do some ab work each workout and get in cardio as needed.

[BigCyp]

Um, that's great? 

Yes, the blood of innocent children has been spared by me only using the gym for its intended purpose of weightlifting.

[CT_Muscle]

Day 1 Chest and Arms

Day 2 Legs

Day 3 Back and Shoulders

 

[CT_Muscle]

I found that to be a really effective , contest prep split. 100% serious.
An old school former Mr Florida ( Frank Calta?)called it "rotation for recuperation".
Mon -leg
Wed - chest, delts, tris
Fri - back , traps, bi's

Do some ab work each workout and get in cardio as needed.

Why not throw legs in on wed instead that way the upper body doesnt get hammered in it's entirety in a 3 day span

[cephissus]

I think there's a relation as well.

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

I didn't say "if you trained with me", and I wasn't trying to say you'd be amazed at the "intensity" of my training or anything like that.  I meant, if you had the ability to train as me, you'd get psyched up for your big HIT set, go for it, then be totally shocked at the physiological response it elicited.  The response would be vastly different from the one your body produces, guaranteed.

I'm just trying to illustrate how physiologically varied 'bodybuilding trainees' the world over are.  One person can't fathom how some guys can crank out set after with 10-20 seconds of rest and be happy with their workout, another can't imagine getting anything out of one or two sets of 5-8 reps.

[Al Doggity]

Yes, the blood of innocent children has been spared by me only using the gym for its intended purpose of weightlifting.

If you had only half an hour per week to train, and you decided to focus on training arms, then you'd have to sacrifice training legs, back, etc. It's not such a difficult concept to understand. 

[Thong Maniac]

Ok so here is my example from today on my "back bicep day". Sound about right?

1-deads, 2 warm up sets. 2 max effort sets at 315lb. I got 1 , then i rested and got 2 reps on the next set. Yes, im weak but im tall and been dieting. 4 sets in total. Again, revamping my form and just getting back into heavy compound movements.

2-machine row with chest pad. 4 sets going from 15 to 8...then 5th set did time under tension set with the weight i used for my 1st set.

3-lat pull downs, same principle and scheme as 2

4-db bicep curls , 25lb x 15, 35lb x 12, 40lb by 10, 45lb by 8. Time under tension set with 50lb barbell to finish up.

[cephissus]

Ok so here is my example from today on my "back bicep day". Sound about right?

1-deads, 2 warm up sets. 2 max effort sets at 315lb. I got 1 , then i rested and got 2 reps on the next set. Yes, im weak but im tall and been dieting. 4 sets in total. Again, revamping my form and just getting back into heavy compound movements.

2-machine row with chest pad. 4 sets going from 15 to 8...then 5th set did time under tension set with the weight i used for my 1st set.

3-lat pull downs, same principle and scheme as 2

4-db bicep curls , 25lb x 15, 35lb x 12, 40lb by 10, 45lb by 8. Time under tension set with 50lb barbell to finish up.

nothing sounds necessarily wrong... But there's so much more to training than can be communicated by exercise selection, sets, reps.

[Thong Maniac]

nothing sounds necessarily wrong... But there's so much more to training than can be communicated by exercise selection, sets, reps.

Thanks, was just reading some article on dorian and this sounds alot like his heavy duty hit style. Basically warming up and then doing that 1 all out time under tension marathon set til utter fail

[Donny]

Try Girondas "Honest workout" can also do a 3 Day split... 8x8 he said it should take no more time than 45- max 60 minutes.. resting 20-30 secs between sets. Using of course about 60% of your max. Not for the faint hearted.

[wes]

Try Girondas "Honest workout" can also do a 3 Day split... 8x8 he said it should take no more time than 45- max 60 minutes.. resting 20-30 secs between sets. Using of course about 60% of your max. Not for the faint hearted.

Doing this may prevent someone from using their top poundages,but the lighter weight caused by the fast pace will make them feel very heavy in no time flat.


The muscles do not know the numbers on the barbells or dumbells,they only know heavy vs. light.


I have such a hard time explaining this to people who keep track of poundages until they train with me and use wimpy weights that kick the living shit out of them.

No need to rest 5 minutes or more between sets unless one is training exclusively for power or is a powerlifter.   

[Donny]

Doing this may prevent someone from using their top poundages,but the lighter weight caused by the fast pace will make them feel very heavy in no time flat.


The muscles do not know the numbers on the barbells or dumbells,they only know heavy vs. light.


I have such a hard time explaining this to people who keep track of poundages until they train with me and use wimpy weights that kick the living shit out of them.

No need to rest 5 minutes or more between sets unless one is training exclusively for power or is a powerlifter.   

There was method in his Madness.. i think he said to use it for about 8 weeks. Mohamed Makkawy used it in his contest prep. I remember seeing a big Trainer(who i worked with) in the Gym being reduced to a sweating palpitating  mess with this. It really brought his ego down...

[ritch]

Never, ever seen any big dudes train with short rests, not buying it. Can maybe maintain, but don't see that building muscle.

[_aj_]

Never, ever seen any big dudes train with short rests, not buying it. Can maybe maintain, but don't see that building muscle.

I can't do the 10-20 second rest thing. I would gas after 5 sets. I can do the 1:00 rest thing and that seems to be the "sweet spot" for me. I have a tendency lose focus from time to time and I don't like 2 hour workouts. Just did 31 sets of back and traps in about 65 minutes.

[ritch]

I can't do the 10-20 second rest thing. I would gas after 5 sets. I can do the 1:00 rest thing and that seems to be the "sweet spot" for me. I have a tendency lose focus from time to time and I don't like 2 hour workouts. Just did 31 sets of back and traps in about 65 minutes.

and you've gained mass from a non beginner point doing that?
I doubt it.

To maintain, perhaps.

[_aj_]

and you've gained mass from a non beginner point doing that?
I doubt it.

To maintain, perhaps.

At this point, there's not a lot of "mass" that I am going to accrue, so it's really hard to say.

I am mostly a TUT kind of guy and feel that does well for me.

[ritch]

At this point, there's not a lot of "mass" that I am going to accrue, so it's really hard to say.

I am mostly a TUT kind of guy and feel that does well for me.

I do both, as doing stricly TUT has me losing density and size. My body needs some 4-6 rep stuff or I lose strength that carries over to other lifts.

[wes]

I do both, as doing stricly TUT has me losing density and size. My body needs some 4-6 rep stuff or I lose strength that carries over to other lifts.

This just goes to show you that we`re all different and respond in different ways to different methods.


No big guys train fast today because most don`t know how to train hard,just heaving sloppy form with big weights, and doing half and quarter reps instead of full range of motion.


I go way back and believe me,a lot of champion bodybuilders both national and international that I`ve known or met,trained heavy with little rest (30-60 seconds between sets) back in the day, when the gyms were really gyms, not fluffy fitness centers populated by pimply faced kids who bench press on a daily basis and do 30 wussy sets for arms 3 X a week.


End rant!!!  

[Donny]

so in this video we have a powerlifter(small guy) and his training partner doing a leg workout 8x8 style. I know you guys donīt speak German..

[Yamcha]

so in this video we have a powerlifter(small guy) and his training partner doing a leg workout 8x8 style. I know you guys donīt speak German..

I absolutely love/hate 8x8's
Especially killer if you abide by the proper rest times.

[Donny]

I absolutely love/hate 8x8's
Especially killer if you abide by the proper rest times.

Great workout too for guys who hate cardio. i mean you donīt have to do every exercise 8x8 just the main meat and bones compound lifts. Other Fluff stuff 3-4 sets.

[Henda]

My favourite 3 way split was

Day 1 chest and upper back

Day 2 shoulders + deadlifts and forearm/grip work

Day 3 legs,biceps and triceps

[ritch]

This just goes to show you that we`re all different and respond in different ways to different methods.


No big guys train fast today because most don`t know how to train hard,just heaving sloppy form with big weights, and doing half and quarter reps instead of full range of motion.


I go way back and believe me,a lot of champion bodybuilders both national and international that I`ve known or met,trained heavy with little rest (30-60 seconds between sets) back in the day, when the gyms were really gyms, not fluffy fitness centers populated by pimply faced kids who bench press on a daily basis and do 30 wussy sets for arms 3 X a week.


End rant!!!  

you telling me guys were benching 3 plates, taking 60 second rests and doing set after sets of nice controlled tempo's?
Hard to believe man...