3 day splits. How to make is worthwhile?

W

Wesky

0
Guys,

I am having a real rough time trying to make a half decent 3 day split program.

So far Its been 1 day on 1 day off.

Enclosed are some pics what i am looking at over 3 weeks before i change it again. Please dont worry about the reps/sets/rests, this is a different story that I will work out later.

The main problem is trying to put together a system that works everything evenly. Right now i seem to be getting a workout to much in one region and not enough in another and this is where my problem is, being able to workout what i can and cant do to even it out.

I am looking more for gains than strength/endurance. I will work on this later.

It just seems to me that this is not enough work for each muscle.

Cheers,
 

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Coincidently i was going to be doing his 3 day split - Beringer Hypertrophy - or something similar. To be honest with you, i am not debating his work because he knows and does a stack load more than me but by lookin at that particular routine it just seemed a little rough - on me anyways haha.

Never the less, even if i was to follow it, i would still have trouble making the right mix of exercies, this is where my problem is. There is so much conflict and controversy about what routine and exercise goes with what.

Cheers,

Steve.
 
if you want to train 3 days a week, doing bodypart splitt, or upper lower or push pull probobly wouldnt work. Do fullbody and focus on compound movements. its not as hard as it seems :p
 
If you want streangth then make sure your split goes

chest/lats
back/sholders/legs

So you can do deadlifts.

If you just want size then do full body workouts so you will be working each muscle much more often.
 
Thanks guys. Ill have to do more research and play around.

Definately the full body is the way for me at this point in time.
 
well, your routine isn't a 'fullbody' split. fullbody means "work the whole body in one session"...in your case 3x a week....which is doable.

check out: Testosterone Nation - Total-Body Training

which is probably what Evo's referring to...its a routine I post all the time. its the same amount of exercises per session, but it will be a hell of a workout. no so much soreness the next day, as just being worn out when you exit the gym.
 
I will definately give it a go.

I wont say i am a well established lifter but when i am in my prime my stats sit at about 98kg (215lbs) and 8% bf. Mainly hypertrophy was my work back in the day.

My biggest problem is finding something that is going to work for me now given that i am at the stage that i am.

Although a full body workout might be a good idea, i am not sure if it is to novice for me.

I guess i can only give it a go and see how we go after 6 weeks.

thankyou for all the help guys!!
 
there's nothing 'novice' about the fullbody routine I posted :) you should leave the gym feeling like you got owned.

newbies will simply do fewer sets. veterens will do more sets, and probably add one or two exercises to the routine to 'round it out'.
 
It sounds good, ill have to give it a whirl!!

I have a quick question about splits though. I never really had a 'regular' or suggested routine, i just did what felt right and sure enough it worked - i am not talking about beach muscle workouts either.

My question is, in regards to a 4 day split.

Would it go something like this.

Day 1: Upper
Day 2: Lower
Day 3: Upper
Day 4: Lower.

or should it be

Day 1: Upper
Day 2: Upper
Day 3: Lower
Day 4: Lower

Looking at how fullbody routines work, it is hard to tell what is best when it comes to splits. I guess another question is, would you be hitting one muscle enough (min 2 times) per week?
 
Im gonna inclued sets and reps

more like...
day 1 - upper - 5x5
2 - lower - 3x15
3 - rest
4 - upper - 4x10
5 - lower - 5x5
6 - rest
then start again in reverse.
7 - lower - 4x10
8 - upper - 3x15
9-rest
10 - lower - 3x15
11 - upper - 5x5
12 - rest
13 - rest

do this for 2 months then have a post back here and start something else.

Please not that these set/rep systems are for gaining size, if your looking to gain strength then change like this

size - strength
5x5 = 6x4
4x10 = 4x6
3x15 = 3x8

I hope it goes without saying that you should be using a bit more weight for the lower reps.
 
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