3 Day Split? Mind=****ed.

[jnbrk]

Have done:

-Chest/Bis/Abs
-Shoulders/Tris
-Back/Legs/Abs
-Rest

Then I learned I shouldn't be doing chest-tris, shoulders-chest, back-bis in consecutive days. My delts are lacking so I think this information is true, I hit delts on chest day, so I can not go balls out in delts day & I won't give them enough time to rest. Aware me if that info is wrong lol.

I'm considering to do:

-Shoulders/Bis/Abs
-Legs
-Chest/Back/Tris
-Rest

Third day is a pain in the ass. Any suggestions?

[dhimaan997]

put a day of rest in between them that should work

[Jayjaycampbell]

Looks similar to mine kind of.

I do a 4 day:

Chest/bi/abs
Quads/Traps
rest
Back/tri/abs
Hamstrings/shoulders

[HY314]

Have done:

-Chest/Bis/Abs
-Shoulders/Tris
-Back/Legs/Abs
-Rest

Then I learned I shouldn't be doing chest-tris, shoulders-chest, back-bis in consecutive days. My delts are lacking so I think this information is true, I hit delts on chest day, so I can not go balls out in delts day & I won't give them enough time to rest. Aware me if that info is wrong lol.

I'm considering to do:

-Shoulders/Bis/Abs
-Legs
-Chest/Back/Tris
-Rest

Third day is a pain in the ass. Any suggestions?

How about

Chest/Tris/Shoulders
Back/Bis
Legs/Abs
Rest

Repeat. It's a common PPL (push, pull, legs) split that tons of people do. Some (myself included) like to put the rest day between back/bis and leg day to rest up for heavy squats.

[jnbrk]

put a day of rest in between them that should work

I don't want to workout that rare.

Looks similar to mine kind of.

I do a 4 day:

Chest/bi/abs
Quads/Traps
Back/tri/abs
Hamstrings/shoulders

Looks good. Will consider. 3 day split would be better tho.

How about

Chest/Tris/Shoulders
Back/Bis
Legs/Abs
Rest

Repeat. It's a common PPL (push, pull, legs) split that tons of people do. Some (myself included) like to put the rest day between back/bis and leg day to rest up for heavy squats.

Delts are big muscle groups, so doing chest and delts in the same day would phuck me up? My delts are lagging, would like to see them get huge... Looks nice tho.

[SolidKeith]

I've been pretty happy with doing
..

Mon-Chest/Back
Wed-Shoulder/Legs
Fri-Triceps/Biceps

using all free weights you work other muscles without even knowing it. I also do a push-up challenge workout mon/wed/fri and a short ab workout tue/thur

[jnbrk]

I've been pretty happy with doing
..

Mon-Chest/Back
Wed-Shoulder/Legs
Fri-Triceps/Biceps

using all free weights you work other muscles without even knowing it. I also do a push-up challenge workout mon/wed/fri and a short ab workout tue/thur

Shouldn't be training chest and shoulders in consecutive days.

I'm thinking:

-Delts/Tris/Abs
-Back/Bis
-Chest/Legs/Abs
-Rest

[weppe]

Shouldn't be training chest and shoulders in consecutive days.

I'm thinking:

-Delts/Tris/Abs
-Back/Bis
-Chest/Legs/Abs
-Rest

Looks good

[Juniorhv]

I dont see how people manage to train other body parts on a full blown leg day.

[jnbrk]

I dont see how people manage to train other body parts on a full blown leg day.

It's not that hard. What's your workout routine like?

[Grant73]

There are alot of options. Here are few:
Chest/bi
Legs
Rest
Shoulders/tris
Back
Rest
Rest
Repeat
Or
Shoulders/Arms
Legs
Rest
Chest
Back
Rest
Rest

[NickThePLer]

Delts are big muscle groups, so doing chest and delts in the same day would phuck me up? My delts are lagging, would like to see them get huge... Looks nice tho.

You were doing a routine where legs and back were trained in the same day. Those are the two largest muscles in the body yet you're concerned with training chest and delts in the same day? Delts are a relatively small muscle. No need to neglect back and legs for something as small as shoulders.

[Fade2Blue]

As I have limited time for workouts so I do a 3 day split like this:

Week 1

Monday-Shoulder/Chest
Wed - Legs/back
Friday - Chest/Tris/Abs

Week 2

Monday - Legs/Back/Abs
Wed - Chest/Shoulders/Tris
Fri - Legs/Back

repeat Week 1 and Week 2

What you guys think of this?

[ODoyle99]

As I have limited time for workouts so I do a 3 day split like this:

Week 1

Monday-Shoulder/Chest
Wed - Legs/back
Friday - Chest/Tris/Abs

Week 2

Monday - Legs/Back/Abs
Wed - Chest/Shoulders/Tris
Fri - Legs/Back

repeat Week 1 and Week 2

What you guys think of this?

If you're only working out three days a week do a full body routine each day. Focus on compounds, eat, rest, grow


OP, if you're looking for 3 on, 1 off I'd highly recommend Push/Pull/Legs. I know you are weary of working chest and shoulders in the same day, but it isn't going to hurt--I promise. What are you currently doing for shoulders?
Another excellent suggestion is an Upper/Lower split
I know shoulders are a weak point but they'll still grow with either of these suggestions. Focus on increasing your bench, squat, deadlift, and OHP (most importantly OHP and bench, but don't forsake or detriment the other two) and eat enough calories and you'll force your entire body to grow (including your shoulders)

[Fade2Blue]

If you're only working out three days a week do a full body routine each day. Focus on compounds, eat, rest, grow


OP, if you're looking for 3 on, 1 off I'd highly recommend Push/Pull/Legs. I know you are weary of working chest and shoulders in the same day, but it isn't going to hurt--I promise. What are you currently doing for shoulders?
Another excellent suggestion is an Upper/Lower split
I know shoulders are a weak point but they'll still grow with either of these suggestions. Focus on increasing your bench, squat, deadlift, and OHP (most importantly OHP and bench, but don't forsake or detriment the other two) and eat enough calories and you'll force your entire body to grow (including your shoulders)

Thanks for the tip will do just that so I'll see if I can add some extra time to allow for the added volume

[Jasonk282]

Delts are big muscle groups, so doing chest and delts in the same day would phuck me up? My delts are lagging, would like to see them get huge... Looks nice tho.

1. delts are not a big muscle group...you chest, back and legs are.
2. If they are lagging then up the frequency on them.
3. They'll only get as huge as you get. at 168 lbs you're not going to be having cannonballs.

Chest/shoulder/tri
back/bi
Legs/shoulders
rest

On chest day keep the delt work lighter with higher reps as they will be in a slightly fatigued state from chest exercises. On leg day hit them hard and heavy and they will be fresh from 2 days of rest and not be used on leg day.

[ODoyle99]

1. delts are not a big muscle group...you chest, back and legs are.
2. If they are lagging then up the frequency on them.
3. They'll only get as huge as you get. at 168 lbs you're not going to be having cannonballs.

Chest/shoulder/tri
back/bi
Legs/shoulders
rest

On chest day keep the delt work lighter with higher reps as they will be in a slightly fatigued state from chest exercises. On leg day hit them hard and heavy and they will be fresh from 2 days of rest and not be used on leg day.

aaaaaand /thread

[jnbrk]

As I have limited time for workouts so I do a 3 day split like this:

Week 1

Monday-Shoulder/Chest
Wed - Legs/back
Friday - Chest/Tris/Abs

Week 2

Monday - Legs/Back/Abs
Wed - Chest/Shoulders/Tris
Fri - Legs/Back

repeat Week 1 and Week 2

What you guys think of this?

Where's biceps :S

OP, if you're looking for 3 on, 1 off I'd highly recommend Push/Pull/Legs. I know you are weary of working chest and shoulders in the same day, but it isn't going to hurt--I promise. What are you currently doing for shoulders?
Another excellent suggestion is an Upper/Lower split
I know shoulders are a weak point but they'll still grow with either of these suggestions. Focus on increasing your bench, squat, deadlift, and OHP (most importantly OHP and bench, but don't forsake or detriment the other two) and eat enough calories and you'll force your entire body to grow (including your shoulders)

My shoulder routine is like:

-Dumbbell Shoulder Press (4x10, 50's)
-Dumbbell Lateral Raise
-Dumbbell Seated Front Raise
-Dumbbell Seated Rear Raise

1. delts are not a big muscle group...you chest, back and legs are.
2. If they are lagging then up the frequency on them.
3. They'll only get as huge as you get. at 168 lbs you're not going to be having cannonballs.

Chest/shoulder/tri
back/bi
Legs/shoulders
rest

On chest day keep the delt work lighter with higher reps as they will be in a slightly fatigued state from chest exercises. On leg day hit them hard and heavy and they will be fresh from 2 days of rest and not be used on leg day.

Some people told me training my lagging body parts more than the others won't bring them up.

[Fade2Blue]

Where's biceps :S



My shoulder routine is like:

-Dumbbell Shoulder Press (4x10, 50's)
-Dumbbell Lateral Raise
-Dumbbell Seated Front Raise
-Dumbbell Seated Rear Raise



Some people told me training my lagging body parts more than the others won't bring them up.

Oops left that out and I do hammer and db curls as part of arms training

[Jasonk282]

Some people told me training my lagging body parts more than the others won't bring them up.

Well that's the dumbest thing ever. The more often you hit something you more it is able to grow as long as you have enough rest between days.

Why do you think people get bigger legs from squatting 3x a week?

[jnbrk]

Well that's the dumbest thing ever. The more often you hit something you more it is able to grow as long as you have enough rest between days.

Why do you think people get bigger legs from squatting 3x a week?

Dat dude told me dat:

http://forum.bodybuilding.com/showth...#post997986683

So you're saying that if I train them 3-4 times a week as long as I let them rest for 48 hours, they will grow more than hitting them 2 times a week? Can I trust you :P

[Jasonk282]

Dat dude told me dat:

http://forum.bodybuilding.com/showth...#post997986683

So you're saying that if I train them 3-4 times a week as long as I let them rest for 48 hours, they will grow more than hitting them 2 times a week? Can I trust you :P

No, I said train them 2 times as week, just like he did, and I gave you a weekly layout how to do it. If you want to train them more, then you need to reduce the volume and intensity at least one of those days. However with doing them 2 times a week you can have a heavy day where you focus on strength and a volume day where you focus on size.


2x a week set up

day 1 chest/tri/shoulder(volume)
day2 back/bi
day 3 legs/shoulders(strength)
off

3x a week set up

day 1 chest/tri/shoulder(volume)
off
day 2 back/bi/shoulder(recovery, light weight)
off
day 3 legs/shoulders(strength)

Now, which ever one you pick is up to you. But you need at least one day off with the 3x a week set up.

day 1 chest

[Valeurvaleur]

It's a common problem. Best solution is;

Chest + Arms (triceps and Bi's - use supersets)
Legs + Abs
Back + Shoulders

Rest

Repeat

[rickyng]

A:
Mon - Chest and back
Wed - Shldrs and arms (tris & bis)
Fri - Back and Legs

Then the next week do
B:
Mon - Chest, shldrs & triceps
Wed - Biceps & back
Fri - Legs & back

repeat ABA

[jnbrk]

No, I said train them 2 times as week, just like he did, and I gave you a weekly layout how to do it. If you want to train them more, then you need to reduce the volume and intensity at least one of those days. However with doing them 2 times a week you can have a heavy day where you focus on strength and a volume day where you focus on size.


2x a week set up

day 1 chest/tri/shoulder(volume)
day2 back/bi
day 3 legs/shoulders(strength)
off

3x a week set up

day 1 chest/tri/shoulder(volume)
off
day 2 back/bi/shoulder(recovery, light weight)
off
day 3 legs/shoulders(strength)

Now, which ever one you pick is up to you. But you need at least one day off with the 3x a week set up.

day 1 chest

I do 3 day split 2 times a week. I think your program relies on doing it a single time a week. So if I apply your first program, I'll work delts 4 times a week, lol. I don't want to workout that often, I mean I'm not a fan of 3 days a week, 6 days a week is far better for me.

Plus, if you didn't say hitting more than 2 times a week will grow them more, why did you say doing squats 3 times a week gives people huge legs?

[legdaybestday]

I do 3 day split 2 times a week. I think your program relies on doing it a single time a week. So if I apply your first program, I'll work delts 4 times a week, lol. I don't want to workout that often, I mean I'm not a fan of 3 days a week, 6 days a week is far better for me.

Plus, if you didn't say hitting more than 2 times a week will grow them more, why did you say doing squats 3 times a week gives people huge legs?

People who train another muscle group within their leg routine either a) aren't doing enough volume within the leg routine or b) are at the gym way too ****ing long.

[legdaybestday]

I was a fan of

legs
chest/back
shoulders/arms

Just choose when you want to throw in core. You can do a good arm workout in 30 minutes and shoulders in another 30.

[Jasonk282]

I do 3 day split 2 times a week. I think your program relies on doing it a single time a week. So if I apply your first program, I'll work delts 4 times a week, lol. I don't want to workout that often, I mean I'm not a fan of 3 days a week, 6 days a week is far better for me.

Plus, if you didn't say hitting more than 2 times a week will grow them more, why did you say doing squats 3 times a week gives people huge legs?

Then dial back the should work or space it out further in the week...it's not that complicated.

chest/shoulder/tri(shoulder volume)
back/bi
legs/abs/shoulders(light)
off
chest/tri
back/bi
legs/shoulder/abs(heavy shoulders)
off

I said it because squatting 3x a week gives people bigger legs, this is proven. I never gave you, at first, a specific number of days. Just to up the frequency.

[DRG7001]

I just started running the upper/lower workout.


Works pretty well, and goes like this:

Day 1: Chest - Back - Shoulders - Bis - Tris (For strength so 3-4 sets of each at low reps and heavy weight)
Day 2: Legs - Calfs - Abbs
Day 3: rest
Day 4: Chest - Back - Shoulders - Bis - Tris ( for hypertrophy @ 3-4 sets and around 8-12 reps )
Day 5: Legs - Calfs - Abbs
Day 6 & 7: rest


On rest days I may throw in some type of cardio workout for about 30 minutes to an hour.

I always ran 4-5 day splits and just went real hard on each muscle. However I am really enjoying being able to hit each muscle group twice a week.