Tom Mutaffis 3-Day Split

[Fr4me]

I was the opposite, felt nothing in my back but loads in my biceps.

You should always do some warm up reps especially for heavy compounds.

Btw you can try using lifting straps for all pulling exercises, they make bicep to work less during your pulls and that will involve your back more.

[creepa200]

If you felt like you might do more bicep work, add couple of dropsets for the curls, 1 dropset for barbell curls and another one for hammer curls, your bicep gona blow up ;D

Ya I think cause I'm just doing this after 2 rounds of Kris Gethins 12 week program I'm use to high reps and 3-4 exercises per body part. Like just last week I did 300 reps bicep/ 300 rep tricep DTP. Biceps were sore for days.

Today I feel nothing in biceps. Back feels nice though with that mild doms.

3 sets for biceps is what I usually do for just one exercise and I'd do 3 sets on 3-4 exercises. With this program 3 sets is the total between 2 exercises.

I'll probably do some drop sets and also try to increase the weight for curls next week. Maybe now that I'm doing less volume I can go higher in the weight.

Thanks!

[iIrishSid]

I've been trying to lift heavy but I think my form is being comprimised. Would it be better to use less weight but better form? Will I see better gains?

Also, I don't think I can do barbell curls. I feel a pain like something is tearing in my forearm and is extremely uncomfortable, but I've also read Ez curls aren't as good. Any tips for the barbell?

[creepa200]

I've been trying to lift heavy but I think my form is being comprimised. Would it be better to use less weight but better form? Will I see better gains?

Also, I don't think I can do barbell curls. I feel a pain like something is tearing in my forearm and is extremely uncomfortable, but I've also read Ez curls aren't as good. Any tips for the barbell?

Just do regular DB curls then. Stand with your arms by your side with your palms facing away from you. The barbell might be to restricted for you. Least with dumbells you can deviate a little and at the top if needed turn them a little.

http://www.bodybuilding.com/exercise...ell-bicep-curl

Gives you more a free range of mation rather than wrists/forearms being stuck in a single spot to move the weight.

When I do them I generally keep my wrists as straight as I would with a barbell. I work with all 3 (BB, DB, ez bar) though and just do what I feel on any giving day.

[Borum]

How would you go about switching from SS to this routine (the 3-day split)?
Decrease weights on deadlift, bench and squats, to make you less tired afterwards to do all the new exercises?

EDIT: Is this the right way to understand your rep ranges - or should seated OHP be 3-5 reps also?

[cjc651]

Why is the volume so low? It seems with 4 rest days per week that you could do a few more sets especially on the compounds.

[iIrishSid]

Why is the volume so low? It seems with 4 rest days per week that you could do a few more sets especially on the compounds.

I'd say because it's aimed at beginners.