3 day split

[mattd46612]

My work schedule bounces but I work each part 1x per week with 15-20 sets per part, reps vary slightly.

day 1: chest/back
day 2: bi/tri
day 3 legs/shoulders

Now it seems to be working great for me, I cant make it a consistent m-w-f but I make sure I get 3 hard days in, but it still just doesnt seem like enough. Maybe im just used to the old overtraining i would subject myself to. I guess 3 days killin yourself in the gym is alot better than 5 or 6. Does anyone on a 3 day split do something extra at home to feel useful?

 

[AngryMuscles]

are you using heavy weight? are you increasing weight?

 

[mattd46612]

Heavy and Increasing. I am sore for days after but come 3 or 4 days I feel I can go again. But I know I was overtraining at 5-6 days a week, because I feel great and have awesome workouts now. Might add some pushups or deads or something at home to make myself feel better about the offtime. Any ideas?

 

[luquillo78]

Might add some pushups or deads or something at home to make myself feel better about the offtime.

Aren't you already doing deads on your back day ?

 

[mattd46612]

Yeah, thought maybe a light core day at home wouldnt be detrimental and still help me in the long run. Or does anyone do pushups every day or anything like that on top of workouts?

 

[pullinbig]

My work schedule bounces but I work each part 1x per week with 15-20 sets per part, reps vary slightly.

day 1: chest/back
day 2: bi/tri
day 3 legs/shoulders

Now it seems to be working great for me, I cant make it a consistent m-w-f but I make sure I get 3 hard days in, but it still just doesnt seem like enough. Maybe im just used to the old overtraining i would subject myself to. I guess 3 days killin yourself in the gym is alot better than 5 or 6. Does anyone on a 3 day split do something extra at home to feel useful?

you realize you your hitting your shoulders every workout with that split?

 

[mattd46612]

To a degree yes. I havent decided how I feel like training and I dont like doing more than 2 parts per day.

 

[pullinbig]

read some of the training journals of what the strong guys are doing.

 

[mattd46612]

Im not working out on consecutive days most of the time. I try for m-w-f. Figured the secondary the shoulders were getin wouldnt be a issue. But Ill look into the journals.

 

[mattd46612]

Would something like this be better

Day 1
flat bench/dbell bench
incline bench/dbell bench
barbell rows
lat pulldowns
military presses

day 2
closegrip bench
Tricep pushdowns
skullcrushers
barbell curl
preacher curl
dbell hammer curl

day 3
squats
deadlifts
calves


I like to vary things alot but deads/squats/closegrip/barbell curl/military press would be mainstays. My goals are half bodybuilding half powerlifting so reps will be for 1 or 2 up to 10 depending on my feeling that day. Most likely 1 day off inbetween workout days sometimes 2. Any constructive critizism for this?

 

[SteelSouth]

No, I wouldn't do squats and deads on the same day. You might try something like this:

Monday: Chest/Shoulders/Tris

Tues: Quads/Calves/Hams

Friday: Back/Traps/Bi's

This gives you 3 days rest in between Squats on Tues. and Deads on Fri. This is what I would do if I were I on 3 day split.

 

[mattd46612]

Arg, Struggling with this mostly because I like to superset bi/tri sometimes. How bout swapping military press and deads?

 

[pullinbig]

Arg, Struggling with this mostly because I like to superset bi/tri sometimes. How bout swapping military press and deads?

just pick one and start. you can adjust it accordingly as you go along and see what works and what dont.

 

[mattd46612]

Day 1
flat bench/dbell bench
incline bench/dbell bench
barbell rows
lat pulldowns
military press

day 2
closegrip bench
Tricep pushdowns
skullcrushers
barbell curl
preacher curl
dbell hammer curl

day 3
squats
calves
deadlift

Final Answer.

 

[Fender]

No, I wouldn't do squats and deads on the same day. You might try something like this:

Monday: Chest/Shoulders/Tris

Tues: Quads/Calves/Hams

Friday: Back/Traps/Bi's

This gives you 3 days rest in between Squats on Tues. and Deads on Fri. This is what I would do if I were I on 3 day split.

That's a good split...exactly what I do now.