I would recommend a program where you incorporate a heavy compound movement (3x3, 5x5, or a cluster set) in the beginning to include a strength component and then hammer a barbell (or kettlebell) complex to give you the 'conditioning' component that you are looking for. An example would be a session where you work up to a heavy triple on squats and then do a complex of [high pull - power clean - front squat - repeat] as many reps as possible in 15 minutes, or 5-10 rounds as quickly as possible. These workouts would be under 30 minutes and would include effective training for both strength and conditioning. Hope this helps! I would be happy to elaborate and provide specific recommendations if you would like.
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Thread: Tom Mutaffis 3-Day Split
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08-02-2014, 04:56 AM #631
- 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
Website | www.mutaffis.com
Instagram | www.instagram.com/tmutaffis
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08-06-2014, 11:38 AM #632
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Those rep ranges look good, although you may want to train in some lower rep ranges on the 'big three' if strength is your primary objective for those movements. Depending on your intensity level you may be able to increase the overall volume a bit on accessory movements as well (if your primary goal is hypertrophy you likely want to find a balance between intensity and volume in order to maximize muscle gain).
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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09-04-2014, 04:02 PM #633
Thanks, Tom!
I've been following up with your 4 day split since June, and I love it. Although I haven't been doing it exactly as you have it.
But here is where I stand now with things. Can you critique and tell me how it looks? I am not doing squats or DL's because my lower back can't handle the weight right now. I'll just post my back routine for now. Thanks again
Monday - Back:
ICarian Row" 3 sets of 5 x 127.5 lbs
Close Grip Lat pull : 2 sets of 8 x 172.5
High-Row Hammer Strength: 2 sets of 8 x 112.5
Lower back extension machine 2 sets of 10 X 142.5
Low Row Hammer Strength: 2 sets 8 x 75
Rear Pec Fly Reverse: 2 sets of 10 x 70
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09-07-2014, 09:12 PM #634
Hey tom, save me? Jk.
Started lifting in December @250 lbs 30%+ BF and cut down to 187 (now). Strength started from a level lower than the floor--1 plate bench 1rm, 1.5 plates deads and squat, and absolutely no chins or pullups were possible at this stage. Strength went up the following months, hit 2.5 plate bench 1rm 3 plates deads and squats and 5x5 pullups (this was around 210 lbs)
Now I'm back down to a quivering 2 plate bench 1rm, 2.5 plates deads and squats.
What do?
I was on a back/bi, chest/tri, shoulders/deads, legs/abs split since my gym partner called the shots.
Will a particular p/p/l routine help my hypertrophy/strength gains?
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09-24-2014, 10:47 AM #635
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09-28-2014, 06:32 PM #636
- Join Date: Oct 2009
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If you are having some back issues then it may be tough to use free weights, but I would still start off with the plate-loaded machines (Hammer Strength / etc.) before the selectorized (pin load) machines. My only other recommendation would be to perhaps mix up the rep ranges a bit and do something like 8/6/4 on your first two movements and then maybe mix in some sets of 12-20 on some of the later movements.
Hope this is helpful and keep up the hard work in the gym!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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10-03-2014, 05:37 PM #637
Thank u for taking the time to help me out. Anyway you'd be be able to help me make a 4 day set similar to yours, but best suited for my needs? I like how you have everything split out, i just like to take some exercises out and insert others that feel better on my body. Would it be easier to communicate through email?
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10-06-2014, 12:12 PM #638
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
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I am very excited to hear about the progress that your Wife has made - that is some great work.
If you are looking to build a powerful physique with a balance of strength/mass then I think that the 4/5 day split that I posted on the first page would be a great option, and could be modified if you have specific muscle groups or movements that you are targeting. I apologize for the delayed response but if you are still looking at programs just post here and I will monitor the thread more closely; or you can PM me as a reminder if you post and do not see a reply.
Thank you, and once again congratulations on you and your Wife's transformations!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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10-06-2014, 12:15 PM #639
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
Great job on the weight loss, that is some solid progress.
Are you looking for something that gives you a mix of hypertrophy (muscle building) and strength? I believe that the 3-day or the 4/5-day splits posted in the beginning of this thread could work well for you, and if you would like I can write up a modified version with a bit more focus on volume for hypertrophy or more focus on power if strength is a bigger concern at this time.
Let me know your specific goals and I am happy to help!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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10-11-2014, 05:09 PM #640
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10-13-2014, 05:13 PM #641
- Join Date: Oct 2009
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Good question - and I do not think anyone has asked it before.
I would advise most trainees to include the super-sets since they are intended to push you a bit harder in terms of strength endurance/conditioning and give some good overall volume to the program without beating you up too bad from a recovery perspective (lighter weights will still be effective which gives less 'wear and tear' on your joints and nervous system).
If you were not comfortable with super-sets or you train in a facility where that would be a challenge then my recommendation would be to still perform high-rep sets at the end of the workout and instead of the super-sets turn the movements into drop-sets. The drop-sets can be done with a number of different rep schemes although my favorite are to either use a weight that I can hit for 8-15 reps and then drop 25-50% and knock out another 8-15 reps, or to use heavier weights and lower reps but may frequent drops.
For example:
Option 1:
Bench Press 225 lbs x 15 then 185 lbs x 10 (no rest between sets other than changing the weights)
Option 2:
Bench Press 275 lbs x 5, 255 lbs x 5, 235 lbs x 5, 215 lbs x 5, 195 lbs x 5 (might have to get a bit creative with how you load the bar on these type of drop-sets, much easier with selectorized/pin loaded machines).
----
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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10-27-2014, 03:53 PM #642
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
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- Rep Power: 34678
Quick bump for this thread - let me know if I can help anyone with their training!
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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10-29-2014, 12:13 PM #643
Hey Tom,
I wanted to get your take on training frequency. I typically hit most muscle groups twice a week but I was interested on hearing your take since you have listed a 3 and 4 day split. Which do you think is optimal for strength and hypertrophy? I train with more of a powerbuilding style and have some powerlifting meets coming up in the winter months. I have incorporated strongman training in the past and am doing so again (with limited access to equipment) and I would like to see what you recommend as a split. Do you believe in a 4 day once a week split with a possible events day or do you feel that a twice a week approach is more effective for strength and hypertrophy.
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10-29-2014, 02:43 PM #644
A few questions about your 4 day split:
1) How long do you recommend sticking with this split? I've been on it since July. I switched off of a full body routine(ICF 5x5) I am one of those guys who really doesn't like to change routines in a workout especially when I keep seeing gains from it, or do u recommend switching things up?
2) Correct me if i'm wrong, but this split is both a mass and hypertrophy, right? That's the main draw I had to this split, because I want to add strength but also be able to build on my smaller muscles(bi's/tri's)
3) I like to shrug, and I have been doing it on chest day as my last exercise. Is this okay?, or would u incorporate this differently?
4) Also for arm day, I do the Biceps Machine(Plate loaded) instead of preacher curls, and superset that with Hammer curls. Is this okay?
5) I'm going to post my latest sets on various body parts, I would like you to recommend whether to increase weight or stay
Chest
Incline Barbell :1. 5 x205 2. 5 x205 3. 4 x205
DB Bench :1. 10 x80 2. 10 x80
Back
Close Grip Pull :1. 8 x140 : 2. 7 x140 plus Seated V Bar Superset: 1. 9 x92.5 2. 9x92.5
Shoulders/Arms
DB Press : 1. 8 x55 2. 8 x55 3. 8 x55
Close Grip bench: 1. 10 x 75 2. 9 x75 plus Pushdown Superset 1. 10 x90 2. 7 x90Last edited by KRich227; 10-30-2014 at 03:03 PM.
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11-03-2014, 03:19 PM #645
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
This question comes up quite a bit and my observation/experience has been that different things work for different people; and a lot of it depends on factors such as your training intensity, lifestyle, supplements/diet, strength levels, etc.
In general I would say that you do not 'need' to train more than once per week for most muscle groups, and anything over 2X/week can become troublesome if you do not have careful planning/programming in place. If you are doing strongman event training then I would only train each muscle group in the gym once per week, with the event day hitting all major muscle groups for the second time each week. If your strongman event day is more 'conditioning focused' then you might be able to get away with a bit more volume during the week, or if you separate out pressing movements from the strongman day that also changes things.
In the article 'Creating an Effective Strongman Routine' (posted here: http://mutaffis.wordpress.com/articles/) I provide some example templates that could be helpful. For me I have usually had success in doing three gym days when I am doing serious event training, but in some cases I have done four if I wanted to add in a bit more volume for secondary muscle groups like calves, deltoids, biceps, etc.
Here is one example that could work well:
Monday = Upper Body - Pulling (Pull Ups, Rows, High Pulls, Cleans, etc.)
Tuesday = Upper Body - Pressing (Incline, Push Press, Dips, etc.)
Wednesday = Legs (Front Squat, Deadlift Variations, Box Squats, High Rep Machine Work, etc.)
Thursday = Arms & Shoulders (Raises, Curls, Pushdowns, etc.)
Friday = Rest / Stretching
Saturday = Event Training
Sunday = Rest / Active Recovery
Hope this helps, I would be happy to expand on things or brainstorm if you would like.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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11-04-2014, 12:03 PM #646
I have read your articles and I was really having a hard time deciding on what I should do other than simple trial and error. I really like what you just laid out and think it would be pretty beneficial. Any suggestions on exercises in a regular gym that could be used on an event day if access to equipment happens to be limited and do you throw in any extra volume on events day for areas that do not get as much work during events?
Thanks for your help so far
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11-04-2014, 03:11 PM #647
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
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11-06-2014, 03:18 PM #648
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11-09-2014, 09:57 PM #649
- Join Date: Oct 2009
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If you do not have access to strongman implements then I would focus your gym training on the following movements:
- Front Squats
- Incline Bench & Push Press
- Deadlift & Deadlift Variations (Rack Pulls, Snatch Grip, SLDL, etc.)
- Hang Cleans OR Power Cleans OR DB Snatches (great for conditioning and coordination - I would keep these light). High-rep box squats or leg press are also a good for conditioning.
- Dumbbell Or Barbell Rows (no real direct carryover but it helps to have a strong upper back and you want to balance out your Back work with your Pressing)
There are some events that you can simulate in the gym, for example you could use a t-bar row setup to simulate picking up a stone by simple grabbing around the 45's. Or you could simulate a Car Deadlift' using a Hammer Strength side handle deadlift machine. You can do farmers walk with dumbbells (because the DB's are balanced they are much harder, so a 125 lbs DB farmers is similar to a 200+ regular farmers).
It does not take a ton of event work to achieve basic proficiency so even if you only trained events 1-2 times per month you could still do quite well in strongman as long as you continue to build strength and conditioning in the gym.
Let me know if you have a specific contest in mind and I can help you to put together a basic program with gym lifts that would prepare you for those specific events.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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11-10-2014, 05:43 AM #650
Thanks Again, will definitely play around with this and see how it goes. As for right now I don't have any strongman competitions but I really enjoy the training style. I am geared toward upcoming powerlifting meets but I will keep you posted if I find any local strongman competitions in the upcoming months. Thanks again for the advice, you are a great inspiration.
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11-10-2014, 09:00 AM #651
Hey Tom, I like your split. It's nice to see someone still advocating the P/P/L hitting each muscle group once a week kinda training.
I'm coming back after a long lay off (2 years). I have an old shoulder injury so avoid OH pressing and have to incorporate a lot of shoulder assistance work in any routine routine I do.
I was wondering if you'd check out my split. I'm on week 4 so far. I had planned on having Friday as a shoulder rehab/core day, but so far I've only been doing the 3 days P/P/L. I considered just incorporating the exercises on Friday into the other days and just doing 3 days/week. I haven't decided yet. Also, I plan to add deadlifts/rack pulls to back and perform pendlay rows instead of regular BB rows once I've been back at it a bit longer and feel stronger.
I like simplicity and a shorter more focused, intense workout. I like to give a couple of exercises my all rather than plow through tons of exercises. My goals are simply to make my body look good. I have no real interest in power lifting. I do enjoy deadlifts and pendlay rows, and being stronger is something I know comes with just lifting regularly anyway.
Monday:
Broomstick stretches 2x30
Cuban Rotations 3x20
One arm DB rows 3x8
Chins 3xmax
BB row 3x8
DB hammer curls 2x10
Tuesday:
Broomstick stretches 2x30
Cuban Rotations 3x20
Incline DB press 3x8
Decline DB press 3x8
CGBP 3x8
Skulls 2x10
Thursday:
Squat 4x8
RDL 3x8-10
DB Lunges 3x20
Friday:
Broomstick Stretches 2x30
Cuban Rotations 3x20
Front DB raises 3x12-14
Side DB raises 3x12-14
Reverse Flies 3x12-14
Crunches 3x20
Leg raises 3x20
Back extensions 3x20The best argument against democracy is a five minute conversation with the average voter
-Winston Churchill
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11-10-2014, 09:25 AM #652
- Join Date: Nov 2011
- Location: Colorado, United States
- Age: 36
- Posts: 1,867
- Rep Power: 1798
Might of missed it, but if I'm interested In a PPL routine ethat's twice a week, followed by a rest day.. Would you still follow the layout on the first post? Or drop some things?
Basically I'm doing 5/3/1 BBB (have been for 8 cycles+) and in a few months I'll be changing it up possibly to a diff routine (PPL caught my eye)... Thoughts ?- US Army - 19D - OEF 11/12
- Currently running 531 and highly recommend it
- Last weigh in : 181lbs
- Goal weight : 190lbs (bulking)
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11-10-2014, 09:39 AM #653
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
I think that the overall template looks good.
Here are my thoughts on potential areas for improvement:
* With your shoulder prehab/rehab work I noticed that you are doing broomstick stretches and rotations, have you thought about adding Face Pulls and Band Pull-Aparts?
* The Friday workout could potentially be modified slightly to include Biceps, Triceps, and Shoulders (Would also take Curls away from Monday giving you more time to Deadlift/Row - you could do something like Alternating DB Curls AND/OR Hammer Curls, Skull Crushers AND/OR Push-Downs, and then the Raises on Fridays).
* Depending on your bar position for squats you may want to look at including an additional exercise for either hamstrings or quads. Do you squat with an upright body position, narrow stance, and bar high on your traps? Or do you squat with the bar a bit lower, wider stance, and more of a forward lean? Or something in-between?
Hope this helps, let me know if you would like to brainstorm a bit more.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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11-10-2014, 09:56 AM #654
Thanks for the input. I've never done face pulls but plan to add them. I workout at home right now with squat stands. I do have a gym membership. A big reason I don't deadlift or pendlay row is due to the fact that I'm in an upstairs apartment. Whenever I do get back to going to the gym (dunno why I'm so reluctant right now), I will add some face pulls. My leg day would also become squats, RDL, leg press, leg curls, lunges. I don't perform a low bar squat at all. However, being 6'1" and having really long legs, I do use a pretty wide stance. I've always front squatted in the past due to finding it easier to keep form. I've been back squatting lately and am ironing out my form. I posted a video in the exercise section, but I will post another this week with a decent amount of weight as suggested be the folks who commented on my form.
I may whack the arm stuff onto friday once I start deadlifting/rack pulling.The best argument against democracy is a five minute conversation with the average voter
-Winston Churchill
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11-10-2014, 09:57 AM #655
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
If you are going to go with 2X/week frequency then I would recommend making one a 'heavy' day and one a 'volume' day, so you would want to adjust the rep ranges and intensity a bit.
Were you doing 5/3/1 to compete in Powerlifting? Or just because you liked the program? I could write a basic 2X/week PPL template with a focus on Bench/Squat/Deadlift.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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11-10-2014, 12:23 PM #656
- Join Date: Nov 2011
- Location: Colorado, United States
- Age: 36
- Posts: 1,867
- Rep Power: 1798
Was doing 5/3/1 for few reasons.. Obviously to get stronger in the 3 lifts, then loved that it had the increased max each cycle forcing me to get stronger.. Looking for a routine with more intensity and reps for whenever I decide to break from 5/3/1 and focus I guess more on bodybuilding aspect, than powerlifting (whenever that day may come)..
- US Army - 19D - OEF 11/12
- Currently running 531 and highly recommend it
- Last weigh in : 181lbs
- Goal weight : 190lbs (bulking)
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11-10-2014, 02:17 PM #657
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11-10-2014, 02:20 PM #658
A few more things:
Both for the Shoulders/Arms day on your 4 day split
1) As you suggested, I went up in the Close Grip Bench, and dropped down in the Pushdown for the superset(so i could hit 15-25 reps).
My question is. My first set I hit 15 x 70, my next set hit 10 x 70. Should I stay at that weight until at least 15 reps are hit for the 2nd set?
2) I don't do dips( I injured my shoulder a few years back and that's an exercise that puts too much stress on my joints. So, my order of exercise is just slightly different.
Instead, I do Overhead DB Extensions as my 2nd exercise, right after DB Shoulder Press. I then add Rope extensions as my other Tri exercise(in place of Dips), but I do it at the very end of my workout. Anything you see wrong with this arrangement?
3) I am on a cut right now while on your 4 day split, what do you recommend for ab work? Can it be added to the end of a workout on any other days?
Thanks, Tom.
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11-10-2014, 02:29 PM #659
- Join Date: Nov 2011
- Location: Colorado, United States
- Age: 36
- Posts: 1,867
- Rep Power: 1798
Question..
Example, 2 seta of Fri pushdowns... Is it 2 drop sets, or 1 set of drop s, making it a total of 2 sets? For the isolations accessorie
Edit: well did Push today.. Enjoyed it, what I ended up doing (correct me plz), was for example.. Did 1 regular set of push downs... Then for the next set, I did 12 reps and dropsetted 75% and did another 10.. Thx in advanceLast edited by m0nkeh24; 11-10-2014 at 03:04 PM.
- US Army - 19D - OEF 11/12
- Currently running 531 and highly recommend it
- Last weigh in : 181lbs
- Goal weight : 190lbs (bulking)
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11-10-2014, 03:26 PM #660
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
Based on some of the requests here I put together a 2X/week PPL split and posted it in a separate thread:
http://forum.bodybuilding.com/showth...hp?t=165013691
Please feel free to put specific questions about that type of training split in that thread and I will keep this one going for the 3-day and 4/5-Day splits that are posted at the beginning.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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