Do you have a smith machine? If you keep your legs out far in front of your and take a wide stance that is a good way to simulate leg press (same applies to some squat machines).
If you decide to just do barbell movements then I would do front squats (narrow/medium stance) and box squats (wider stance) as your primary lower body movements coupled with the accessory work such as SLDL, Lunges, Extension, Leg Curls, etc.
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Thread: Tom Mutaffis 3-Day Split
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12-09-2012, 02:10 PM #301
- Join Date: Oct 2009
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Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
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12-09-2012, 02:37 PM #302
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12-09-2012, 09:15 PM #303
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12-10-2012, 08:29 AM #304
Hi Tom,
Been on the 3day routine from the 1st page for 4 weeks now after changing from a homemade back/bi, chest/tri, legs/shoulders split and am really feeling the benefits of a well thought out strength routine. one thing that i've noticed though is my dumbbell military press has gone down from when i was doing it as part of my leg day.im guessing this is because shoulders are secondary muscles in the excersizes before this? was just wondering if you have any tips or advice on this issue as i really like that excersize and its a shame that its staying the same when everything else is shooting up
cheers buddy
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12-10-2012, 11:42 AM #305
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This is not my specific training program - just something that I wrote for individuals who are looking for effective 3-day or 4/5-day training splits.
It is similar to what I do for gym work in terms of how the exercises are grouped and the progression within the workout (doing one heavy compound movement, a couple of accessory movements and then usually a 'complex' to finish off).Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
Instagram | www.instagram.com/tmutaffis
******** | www.********.com/StrongmanTomMutaffis
YouTube | www.youtube.com/tmutafs
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12-10-2012, 02:39 PM #306
- Join Date: Nov 2001
- Location: Boston, Massachusettes
- Posts: 7,084
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Do you determine this by feel alone or do you tend to program it into your schedule, sort of like ME lifts following westside methods? I guess I'm asking if I should plan on reversing form every few weeks ( Weeks1-3 sumo deadlift, highbar squat. Weeks 4-6 Conventional deadlift, low bar squat, etc) vs going based on how I feel that day going into the gym ( eg, my hips are bothering me today but my knees feel fine, squat high bar)?
I always have the intention of balancing both but end up sticking with what I'm best at not wanting to sacrifice potential progress in that specific lift.
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12-12-2012, 06:42 AM #307
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
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If you specifically wanted to focus on your shoulders (deltoids) or DB Military press then you could move it to the beginning of the workout. This way your shoulders and triceps are fresh which will definitely allow you to move more weight. The same applies to any other muscle groups or movements - if you want to specifically focus on something I would move it to the start of your session so that you have more energy to devote to that objective.
Hope this helps.Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
Instagram | www.instagram.com/tmutaffis
******** | www.********.com/StrongmanTomMutaffis
YouTube | www.youtube.com/tmutafs
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12-12-2012, 06:48 AM #308
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
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I would go based on 'feel' so that you can get the most out of your sessions. This way if you have a joint/tendon/muscle group that is bothering your for some reason you can work around the ailment and still train with high intensity without as much potential risk for injury. It is good to come in to your sessions with some sort of plan but you can simply rotate between movements and make adjustments as necessary.
An example of this would be if you came in to a session looking for a heavy deadlift off blocks and your low back just didn't feel great going through warm-up's. You could drop the weight and throw some bands on the bar then do some progressively heavy speed doubles with short rest to still get something out of the session without compromising future gains or risking injury since the loads would not be nearly as high this way. You could even totally switch gears to something that was easier on the low back such as Front Squats and still go max-effort (all depends on how you are feeling that day). A lot of times it is better to make adjustments and still put in a good session than to try to fight through and end up stuck having to take time off for 2-4 weeks because you strained something.
I have always found that instinctive training allows you to make consistent progress while keeping things interesting since you are never holding back in the gym or doing something that doesn't feel right if you are run-down/sore/injured.Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
Instagram | www.instagram.com/tmutaffis
******** | www.********.com/StrongmanTomMutaffis
YouTube | www.youtube.com/tmutafs
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12-15-2012, 11:01 AM #309
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12-16-2012, 05:52 AM #310
I had a question as I want to undertake this after slowly dropping off SS.
Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets) These get done 3x3-5?
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets) These get done 2x5-8?
- Barbell Curls (2 sets)
- Hammer Curls (1 set) And these 2/1 x8-12?
Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets) These are 3/2 x 3-5?
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets) These are 3/2 x 5-8?
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set) These are 2/1 x 8 - 12?
Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets) These are 4/2 x 3-5?
- Walking Lunges (2 sets) This is 2 x 5-8?
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets) And finally these are 3/2 8 - 12?
I apologise if what I am asking seems stupid, I'd rather be clear on the work load before I jump right into this.
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12-16-2012, 09:02 AM #311
Hey, Tom, first of all thank you for posting such a wonderful routine,
but here's some question I have :
I originally was doing SS but recently I have moved and my current gym only
has a smith machine, not a free weight squat rack.
So I was thinking is it better to do a smith machine squat or a leg press?
I feel pretty uncomfortable squatting in a smith...
Also, I cannot do chin/pull-ups, what other alternatives do you recommend?
Does the sets written include warm-ups?
SLDLs always seem to give me back problems, is there an alternative too?
My gym does not have a cable pushdown machine or a cable crossover, what other
exercises are there?
Are chair dips a good replacement compared to dip machines?
I'm at about 18% BF and is trying to cut, so what SETs or REPs are recommended?
I was thinking of going 3 sets not including warm up at a 8-12 range.
Since I'm going for a cut, I was thinking of doing cardio on rest days, tue/thur
will that make me lose fat faster?
If so, what cardio do you think is good for a person with back complications?
Here are my front, back, and side view if that is all necessary.
2012-12-16 23.06.15.jpg
2012-12-16 23.05.40.jpg
2012-12-16 23.05.09.jpg
Thank you so much once again, Tom.
Have a great day.
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12-17-2012, 12:38 PM #312
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
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12-18-2012, 04:57 AM #313
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12-20-2012, 07:38 AM #314
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 214
I just started this routine last week before I got sick. Ive been doing a three day split for the past 2 1/2 months but I was training in the 8-12 rep range for every exercise.
A couple questions I have about the program:
Can I switch out Db bench press for barball and incline barbell for incline db press?
Is it okay to switch lunges for leg press?
Thanks for the routine. Looking forward to getting rolling on it
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12-20-2012, 11:45 AM #315
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12-20-2012, 11:47 AM #316
I was a bit hesitant on the lunges myself, it is something you usually see the girls at the gym do with 3lb dumbells in each hand, but, trust me, they are a good exercise with a barbell and some weight on your back. I do static lunges (not walking). Leg press is a separate exercise in the routine anyway
My journal http://forum.bodybuilding.com/showthread.php?t=150040863
Max Lifts
Squat 135kgs (297 lbs)
Bench 105kgs (231 lbs)
Deads 160kgs (352lbs)
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12-20-2012, 10:02 PM #317
Tom,
I have started doing this routine and am really liking it so far. I have a clarification question about the drop sets. If doing a drop set for let's say hammer curls, the recommended number of reps is 8-12. Is that total number of reps across all the sets in the drop set? The alternative option is to do 8-12 reps in each set of the drop set.
Thanks in advance
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12-23-2012, 05:04 AM #318
Hi Tom,
I am starting this program today and I have some questions.(I am sorry if they sound stupid)
1.Chins on back day-you mean wide grip chins?And can I add weight?
2.dips-can I add weight?
3.How should the warm up looks like?should I do a normal warm up for the first compound moves or should I warm up for each of the exercises?or just doing 5 minutes cradio?
4.My abs are weak and I feel it Affects my squats and deadlifts, how would you add abs workout to the program?
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12-23-2012, 10:25 AM #319
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12-24-2012, 09:02 AM #320
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12-27-2012, 03:59 AM #321
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
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12-27-2012, 04:07 AM #322
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
Here are my recommendations for comparable exercises:
- Close Grip Pulldowns = These can be replaced with pull-up's (underhand, medium/close grip).
- Pushdowns = You can purchase a resistance band from Wal-Mart for $10 which would allow you to do push-downs as long as you have a power rack. An alternative would be to simply replace them with 'skull crushers' (can be done on an incline bench to keep a health ROM if you typically have elbow issues).
- Cable Crossover / Pec Deck = You could either do DB Flyes or do wide grip push-up's
- Leg Curl / Feet High Leg Press Superset = If you have a sled you could do sled drags, and if not you could simply increase the volume a bit on the SLDL's.
Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
Instagram | www.instagram.com/tmutaffis
******** | www.********.com/StrongmanTomMutaffis
YouTube | www.youtube.com/tmutafs
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12-27-2012, 04:13 AM #323
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
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12-27-2012, 04:16 AM #324
- Join Date: Oct 2009
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You would take away from your leg training if you decided to move Deltoid training to the beginning of that workout, and you would likely be more exhausted doing it at the end if you pressed two days prior and then just performed heavy lower body movements.
Rather than adding to 'Leg Day' it would actually work better to simply train them a separate day on their own if you were set on moving them to another day. Saturday would be my recommendation and this way you could focus on that muscle group individually and allow enough time to recover from your pressing session on Wednesday.Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
Instagram | www.instagram.com/tmutaffis
******** | www.********.com/StrongmanTomMutaffis
YouTube | www.youtube.com/tmutafs
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12-27-2012, 04:20 AM #325
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
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12-27-2012, 02:25 PM #326
I'm going to give this program a go once I've recovered fully from my surgery. I tore my meniscus and right glute, so I'm betting that i've lost a majority of my strength. This looks like it could help me get it back quickly. As far as progression goes, Are you adding weight each workout or shooting for more reps? I'm sure this has been answered, but what I was thinking was on the big lifts, shoot for 3-5+ reps on the final set and once you get above 5 its time to add weight.
2 corinthians 2:19
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12-30-2012, 01:57 AM #327
If you are uncomfortable squatting in the smith machine then I would go with the Leg Press, does your gym also have a Hack Squat?
Uhm, no since my gym is a university gym it lacks alot of equipment although it is free.
Do you have a resistance band or a machine that will allow you to do assisted pull-up's?
Once again, no but I could spend some money on resistance band but before that any good alternatives?
If you are trying to improve your body composition then your diet is going to be the #1 thing that you should focus on. The #2 thing that you focus on should be increasing your metabolism and therefore I would recommend adding some HIIT (High Intensity Interval Training) cardiovascular work to your routine, 3-4 days per week. I would not focus on sets and reps with the workout but would stay in the 4-12 rep range since you are looking to build muscle, and would take shorter rest periods to burn more calories while weight training.
I'm trying very hard to keep my diet in check.
What are some good examples of HIIT routine?
Also, what's a good weight loss progress? I'm losing weight at a range of .3-1lbs.
Thank you so much for your insights, I really appreciate them!
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12-30-2012, 05:35 AM #328
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
For the drop sets I would recommend keeping your first set in the 8-12 rep range and then the drops can be higher/lower depending on the magnitude and number of drops that you are doing, although there are a few different approaches. Typically I like to keep the reps a little lower on each set and use more frequent drops - every 10 lbs is usually what I go with for dumbbell movements as long as I am keeping a rep or two in the tank on the first set of the drop set.
Here are a few options of ways to configure a drop set for someone who can Hammer Curl 40 lbs dumbbells for 10-12 reps:
Option 1:
40 lbs DB's x 10-12
20 lbs DB's x 10-12
Option 2:
40 lbs DB's x 8
30 lbs DB's x 8
20 lbs DB's x 8
10 lbs DB's x 8
Option 3:
40 lbs DB's x 5
30 lbs DB's x 10
20 lbs DB's x 15
10 lbs DB's x 20
Option 4:
55 lbs DB's x 3
45 lbs DB's x 5
35 lbs DB's x 7
25 lbs DB's x 9
15 lbs DB's x 11 (or failure)
As you will see the final two options deviate from the rep scheme, but they should all prove to be challenging and serve as a good 'finisher' for your workout.Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
Instagram | www.instagram.com/tmutaffis
******** | www.********.com/StrongmanTomMutaffis
YouTube | www.youtube.com/tmutafs
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12-30-2012, 05:49 AM #329
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
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12-30-2012, 05:55 AM #330
- Join Date: Oct 2009
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I am glad to hear that you like the program so far. For the Cleans you can alternate them in place of Deadlifts on the Pulling workout every other week, or could reduce the number of sets of squats and add them in on Friday. With cleans I would not perform high reps and instead would do 3-5 progressive sets of 1-3 reps. If you really wanted to focus on your clean then you could alternate in High Pulls in place of Deadlifts every other week and reduce your number of sets of squats down to 2-3 sets while adding 3-4 sets of cleans to the Lower Body workout.
Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
Instagram | www.instagram.com/tmutaffis
******** | www.********.com/StrongmanTomMutaffis
YouTube | www.youtube.com/tmutafs
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