Will look into this,
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Thread: Tom Mutaffis 3-Day Split
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12-30-2012, 11:37 AM #331
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12-30-2012, 10:29 PM #332
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12-31-2012, 05:04 PM #333
Tom,
Thanks for the response. I was doing about 12 reps overall across the drop set so I am *really* glad I got this confirmation .
I am looking to do a mix of strength and hypertrophy. If it must tilt in a direction, I would prefer it be for strength. I assume that means lower reps are better aligned with my goals? Option 1 sounds like best bet then. Fewer drop sets with bigger reduction in weights. Sounds right?
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01-01-2013, 05:31 AM #334
- Join Date: Oct 2009
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I would recommend auto-regulation, when you feel strong your should train heavier but if you feel 'off' then you should simply work to get in a good session but not end up missing lifts or making yourself too frustrated. It would be best to keep a training journal so that you can have record of rep PR's and constantly strive to improve them; although trying to force progression could lead to disappointment so I would let it come naturally through hard work and discipline.
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
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01-01-2013, 05:35 AM #335
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
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I assume that your goal is weight loss since you are in a calorie deficit, and this program could work quite well when coupled with an effective cardiovascular/metabolic program. Since you are only weight training three days per week it leaves plenty of time for the 4-5 HIIT sessions that I would employ to boost your metabolism / burn fat. The weight training will help you to build muscle which will also increase your metabolism and improve overall body composition as you work to achieve your target weight, and this program covers all major muscle groups which is ideal.
When you add in the cardio sessions I would make sure to have one day per week fully dedicated to rest/recovery. You may also want to look at doing a 're-feed' day to retain more muscle and keep your metabolism going since the deficit will eventually lead you to a plateau.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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01-02-2013, 09:30 AM #336
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01-02-2013, 02:10 PM #337
- Join Date: Jul 2012
- Location: Colorado Springs, Colorado, United States
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- Rep Power: 3229
Sorry Tom, I'm asking a lot of questions about this
"For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range."
On the compound part you first set is 3-5, next is 5-8, do you start with a heavier weight then on that first set and reduce on the second? That's a drop set, correct?Dave
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01-02-2013, 02:21 PM #338
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
All of the options could work for your goals, although I would go with Option 1 since that would bring your closer to failure on the first set and then a more drastic drop to knock out a few more reps and fully exhaust yourself.
Please let me know if you have any other questions or things that you would like to brainstorm.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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01-02-2013, 02:25 PM #339
- Join Date: Oct 2009
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- Rep Power: 34678
Actually the rep ranges are for the exercises, so your workout might look like this:
Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets) / 80's x 5, 85's x 5, 90's x 4
- Incline Barbell Bench Press (2 sets) / 175 lbs x 8, 185 lbs x 6
- Dips (2 sets) / BW x 10, 10
- Seated Dumbbell Military Press (3 sets) / 55's x 12, 10
- Overhead Dumbbell Extension (2 sets) / 80 lb DB x 10 x 2 sets
- Side Laterals (2 sets) / 25's x 12 x 2 sets
- Pushdowns (2 sets) / 120 lbs x 15 x 2 sets
- Cable Crossover / Pec Deck (1 set) / 70 lbs per hand x 15 (drop set) 40 lbs per hand x 15Pro 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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01-02-2013, 05:33 PM #340
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01-03-2013, 08:19 AM #341
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
Here is a version of the program that I added some information to and tweaked a bit for a friend, this may be a bit easier to follow since the reps and sets are mapped out more clearly:
Tom Mutaffis 3-Day Split:
Monday: Pulling (Back/Biceps)
- Chins or Wide Grip Pulldowns (3-4 sets of 5-8 reps)
- One-Arm Dumbbell Rows (2 sets of 8-10 reps)
- Close Grip Pulldowns (3 sets of 10-12 reps)
- Barbell Curls (2 sets of 10 reps)
- Hammer Curls (2 sets of 10 reps)
Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets of 5-8 reps)
- Incline Barbell Bench Press (2 sets of 8-10 reps)
- Dips (2 sets of max reps)
- Seated Dumbbell Military Press (3 sets of 6-10 reps)
- Overhead Dumbbell Extension (2 sets of 8-12 reps)
- Side Laterals (2 sets of 8-12 reps)
- Pushdowns (2 sets of 15-25 reps)
- Cable Crossover / Pec Deck (1 drop set of 20-30 total reps)
Friday: Lower Body (Legs)
- Squats (3 sets of 5-8 reps)
- Strait Leg Deadlifts (3 sets of 6-10 reps)
- Walking Lunges (2 sets of 10 reps/leg)
- Leg Curl / Feet High Leg Press Superset (2 sets of 10-25 reps/set)
- Calf Raises (3 sets of 10-15 reps)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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01-03-2013, 12:04 PM #342
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01-03-2013, 12:07 PM #343
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01-03-2013, 12:45 PM #344
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
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Glad to hear that the program is working well for you, and that is some good attention to detail noticing that the deadlifts were omitted when I expanded on the program for my friend. My reason for dropping them from the weekly routine is that they in my opinion do not provide a huge return on investment for a lot of trainees and can cause recovery issues.
If you are already training your Back from all angles and training all of the muscles in your lower body (including SLDL for hamstrings/low back) then the deadlifts could take away from the Upper Body Pulling workout. This is not to say that you should not deadlift at all, they could be done in place of Squats on the Lower Body day and you could swap the SLDL for Front Squats in that workout if you are looking for some variation. The best gains on my deadlift were made when pulling heavy only 1-2 times per month and there were periods where I would not deadlift for a few months and would still gain strength in the movement from performing lifts that train the same muscle groups and allowing for adequate recovery.
For someone who is looking to compete in Powerlifting or Strongman they would likely want to modify things a bit; this program is meant to be generic and work well for a broad range of trainees.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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01-04-2013, 10:42 AM #345
This is extremely helpful Tom, thank you! I am new to alot of these exercises here, since upuntil now I have been doing 2-split with mostly compound movements. I have a few questions.
- I might go for the first version since I love my deadlifts. I felt like switching the order up and do the chins before the deads? Or is there any specific thought behind that order?
- I don't really like the straight leg deadlifts, my flexibility is crap. Is there a similar excercise or will flexibility get better over time? I'm really just not feeling it right now.
- What is the reason for going dumbbell instead of barbell on bench press and military press? (is seated dumbbell press better than standing barbell military press?).
- I am new to superset, read up a little on it, and it means I should go directly from leg curl (where I do 10-25 reps) to leg press (where I also do 10-25)?
Hope my questions are formulated well, thanks again.
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01-04-2013, 12:59 PM #346
Tom, workout looks good. I like the mix of rep ranges, something I've enjoyed previously on 4-5 day splits. I've been on/off with the gym for a few months, so this will be perfect for me to get back in there, plus I'm working out with a friend who's a total gym newbie. Quick question, why one arm dumbbell row over barbell rows, or even T-bar rows? Also interested in the answers to the above questions. Thanks.
Last edited by easye7; 01-04-2013 at 01:38 PM.
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01-04-2013, 09:05 PM #347
Is this good for a beginner? I'm 18, been lifting for a month but following a bad program given to me by a friend whose been working out a lot, just gave me his 6 day split. Looked into SS but it doesn't interest me really, this looks like a nice program though. My general goal is aesthetics, with a background in strength.
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01-05-2013, 04:02 AM #348
- Join Date: Oct 2009
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- Rep Power: 34678
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01-05-2013, 04:11 AM #349
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
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One-arm dumbbell rows are easier for most people to perform with good technique, and you still have options in terms of how much momentum you want to use on them depending on your goals (strength vs size). Another advantage to one-arm rows is that since you are training each side of your back/biceps independently you can focus more energy on the set which may allow for you to train heavier or higher repetitions than you could if using your entire back/biceps at the same time. Lastly, the one-arm rows typically have a greater ROM and allow more control over the angle at which you are positioned since you can use a rack or bench to stabilize yourself rather than simply being in a bent-over position like you would be with barbell or t-bar rows.
If you have a strong preference for barbell / t-bar then there is no reason not to include those exercises in the program and switch them out with something comparable, which could be a cable row or the dumbbell rows. Part of the key to a successful program is doing something that you enjoy so that you are excited to hit the gym for each session.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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01-06-2013, 10:57 AM #350
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01-07-2013, 09:48 AM #351
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
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- Rep Power: 34678
You can add in abdominal and low back (core) training 1-3 times per week depending on the volume and intensity. It can be coupled with the training days or performed on 'rest' days, although I would not do any abdominal/low back training the day before your Lower Body training day to prevent overuse/strains.
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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01-07-2013, 04:00 PM #352
Just started first day of this (first version). I think it's going to be pretty good for getting back into the mix of working out, I was pretty exhausted by the end of it. Only thing in comparison to some other programs I've done is there were more bicep/ curl type lifts. Just looking at you're bodyspace I think I can take your word for it, I just want to be sure I'm working my arms enough because I feel that's my weakest point in comparison to other parts of my body. Thanks for posting!
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01-07-2013, 05:23 PM #353
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
If you prefer to add in a bit more volume for direct arms training it is fine as long as you don't go overboard; an extra 2-3 sets of biceps and triceps would not have any negative impact and could help to accelerate your results.
I could write a program a bit more focused on direct arm training specific to bodybuilding - the general routine is for a mix of total body size/strength.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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01-08-2013, 12:10 AM #354
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01-08-2013, 02:43 AM #355
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
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01-08-2013, 08:59 AM #356
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01-08-2013, 10:35 AM #357
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
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01-09-2013, 01:19 AM #358
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01-09-2013, 09:12 AM #359
Thanks Tom, I'll give the one arm rows a go for a few weeks, they aren't something I've included in my workouts since high school, so who knows, maybe they'll be a nice change of pace. Just to clarify, this isn't a powerlifting workout, just a mix of strength/hypertrophy (assuming diets on point) training?
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01-09-2013, 11:21 AM #360
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
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Sometimes changing up your exercise selection can lead to new gains.
This 3-day split program from the beginning of this thread should provide you with a good balance of strength, size, and conditioning assuming that your diet and lifestyle are in order (eating enough and consuming high quality foods, getting sufficient rest, no excess drinking, etc.).
There are other programs in this thread that could help someone to specialize if their primary focus is to compete in Powerlifting, Bodybuilding, or Strongman.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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