The Most Optimal 3on/1off BB program, ever. (srs)

[Whitekoala]

It is 3 working sets. You change the weight as necessary to get these reps, sometimes you may not even need to change the weight.

This is an actual example of what I did yesterday during Flat Bench Press:

-285x7
-285x6
-275x7

I knew I had to change weights after set 2, because I struggled to get the 6th rep on the second set as it was, and it would have been 4-5 reps if I used it again. If I would have used 280, I could have probably used the same weight all 3 sets, but I am not a wizard and it is not expected for anybody else to be either.Stay in the given rep range the best you can. Also, IMHO it's better to accidentally get 1-2 reps over the rep range, than under. I don't see why anybody should be doing 405x4 squats on this program, when they can just do 375x8 etc.

alright bro thx for help

ya goals are 100 percent bodybuilding.

So no matter what hit the rep range then. Because usually what i do for my 2 working sets is i would do like 240lbs for 3 reps then on my 2nd working set i couldn't even get 2 reps. I should have been lowering the weight and hitting the reps.

thx for making things more clear.

also what are the beneifts or more why should u hit the rep range at all cost whats the benefit?

again 100 percent bodybuilding

[DerekEt]

You want to use a movement like Flat Barbell Bench for Power, but still have some time under tension in there to make it more ideal for bodybuilding. It's very common in bodybuilding to have your power movements be ~8 reps and no lower than 6. This has been done for years. 6-8 is a sweet spot to keep it very heavy, have it geared toward power,and still get you time under tension. Doing 1 heavy triple and then a double is something I wouldn't even do for strength training.... that's just crazy bro. Heavy triples and fives for strength, they are bread and butter. Lower the weight to either use the same weight across all the sets, or just lower the weight after the first one so you stay in the correct rep range idk.

[Whitekoala]

You want to use a movement like Flat Barbell Bench for Power, but still have some time under tension in there to make it more ideal for bodybuilding. It's very common in bodybuilding to have your power movements be ~8 reps and no lower than 6. This has been done for years. 6-8 is a sweet spot to keep it very heavy, have it geared toward power,and still get you time under tension. Doing 1 heavy triple and then a double is something I wouldn't even do for strength training.... that's just crazy bro. Heavy triples and fives for strength, they are bread and butter. Lower the weight to either use the same weight across all the sets, or just lower the weight after the first one so you stay in the correct rep range idk.

really clears things up man appreciate it bro

u got any pics of ur physique too bro? ur probaly phucking jacked bro hard to tell from ur avi

[corvade]

i feel hardly any burn when doing skullcrushers. i just get fatigued

[itwasntme184]

i feel hardly any burn when doing skullcrushers. i just get fatigued

try keeping elbows in and using slow negative

[mattygaul1]

Repped. Thanks for the program.

[7asssa7]

do we need to take each set to failure and the last one to complete failure?

[OoChadwickoO]

Could you do push legs pull push legs pull off or will doing push and pull right after be to much stress

[DerekEt]

@Chad No, don't do push after pull day. @7assa, don't go to failure. Stop about 1 rep short. Every now and then you can take 1 set to failure, or have a spotter help you with forced reps, but do it sparingly. You need to work HARD though, it's very hard to stop 1 rep short.

[definedt]

What do you think about doing it 2 on/1 off/2 on/2 off. A bit less on frequency: 4 to 6 days between the same muscle group but otherwise volume is pretty high..so it should work.

[DerekEt]

You know what, I honestly give up on answering these type of questions.Everybody and their mother wants to modify every single training program,and it's not even slight modifications, it's just totally changing the entire programming.

Do what you want, 3on/1off is 3on/1off and this is an example of one. Yours is no longer the same, so do whatever you want to do.

[kevgti5]

Sick i was ust looking for a 3/1 split for over the chritsmas break, im just gonna start back day with deads tho, because they are my favorite thing and part of my goals, but apart from that gonna run this for about 5 weeks and see what happens !!

[DerekEt]

gl with Deads the day after Squats and Stiff Deadlifts

[kevgti5]

Yeah i know, but trainning is gonna be the only thing i do all day during break, and if anything ill keep my deads a lil lighter but at least ill keep practicing the form/ movement

[7asssa7]

if the best range for hypertrophy is 8-12, why do you have some exercises with 6-8 reps?

[gohardpat]

if the best range for hypertrophy is 8-12, why do you have some exercises with 6-8 reps?

Even durring hypertrophy, there still should be a power movement. Also, 6-10 is optimal for hypertrophy.

[DerekEt]

It's called a Power Exercise, and the optimal hypertrophy range is anywhere from 6-12 and on. Not sure where you get your information about 8-12. You really care about those 2 reps eh?

[7asssa7]

It's called a Power Exercise, and the optimal hypertrophy range is anywhere from 6-12 and on. Not sure where you get your information about 8-12. You really care about those 2 reps eh?

So all one needs to progress and build muscle is to stay in that rep range, add weight to the bar and sometimes use failure, rest-pause etc?
I guess I will just stop over complicating **** and just stfu and train, east and sleep if that is all to it

[spect]

Do you recommend this for beginners? or would all pros be better?

[DerekEt]

Beginners should do Full Body 3-4x a week.

[Dangflabbits]

Thanks a lot for this awesome routine. Definitely going to complete my cut and bulk all winter with this split and will share results. Also who is the hawt chick in the op?

[DerekEt]

It's Rachel Mclish - also known as the COAT

[Resolutions]

lol~

3 on / 1 off

Day 1 : Chest/Arms

-Flat Barbell Bench 3x6-8
-Incline Dumbbell Bench 3x6-8
-Flat Dumbbell Flye 3x8-10
-Dips 3x10-12
* Cable Crossover performed every 2nd-3rd session *

-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
-Preacher Curl 3x8-10/ Overhead Extension 3x8-10

Workout Duration : Approximately 45-60 minutes

Day 2 : Legs/Calves

-Back Squats 3x6-8 (alternate with Front Squats)
-Leg Press 3x8-10
-Leg Extension 3x10-12
-Romanian Deadlift 3x6-8
* Leg Curls performed every 2nd-3rd session *

-Calf Press 3x15-20
-Standing Calf Raise 3x15-20
-Seated Calf Raise 3x6-10

Workout Duration : Approximately 40-50 minutes

Day 3 : Back/Delts

-Barbell Row 3x6-8
-Lat Pulldown 3x10-12
-Cable Row 3x8-10
-TBAR Row 3x6-8 (Dumbbell Row if heavy enough DB's)
* Shrugs performed every 2nd-3rd session *

-Military Press 3x6-8
-Side Lateral / Rear Lateral 3x8-10
-Upright Row 3x6-8

*Face Pulls performed @ end for shoulder health

Workout Duration : 45-60 minutes


Rest time: 1minute,30seconds - 2 minutes for the Power Movements on each body part; ie:
Incline Barbell,Front Squats,Barbell Row,Barbell Curl,Lying French Press,Military Press,etc.

Rest time: 45 seconds - 1 minute for the Isolation & Hypertrophy Movements on each body part;ie :
Incline Dumbbell Curl, Dumbbell Flye, Cable Row, Tricep Pushdown, etc.

Rep Range: You want to stay in 6-10 for mass on most movements. It's acceptable to use higher reps on movements such as Leg Press,Leg Extension,Tricep Pressdowns going up to about 12-15; occasional widowmakers are permitted but try to just lift HEAVY , Controlled, and up the weight if you can get over 10 reps. A nice method is you use your 10 rep maximum, then continue using the same weight on the next sets, as this will make your sets look like 10-8-then 7/6 reps which will put you in the desired rep range. The following workout if you up the weight, you will most likely get something like 9/7/6 and you can keep working on the weight until you feel comfortable using it for 10. The same applies to the lower rep power emphasized exercises.

It is ok to go down to the 4-5 rep range on the Foundation Power Movements, but it is highly advised that you have a spotter with you that will help you get some forced reps in to get at least 6 reps on each movement; you can also simply just drop the weight really quickly and continue getting some reps. Remember, we are looking to maximize the potential for size gains on this routine; 6-10 should really be your foundation. It's fine to go rather heavy without sacrificing form or opening up the room to injury in the ~4-5 rep range, but have a spotter assist you with some forced reps after!

Why do this 3on/1off ? : Well because Lee Haney(8X Mr.Olympia) did it, thus that means it's the best... lol not srs,srs,not srs,semi-srs.

But this is the real reason why IMHO this is the superior 3 on - 1 off programming...

#1. Chest should be trained with Triceps to avoid overtraining them on this kind of frequency; anecdotally when people do Triceps 24-36 hours before Chest in high volume training,their bench will suffer or the recovery will not be adequate. (An example is the Chest/Back,Legs,Delts/Arms,Off routine) However, this allows one to train Chest & triceps together, while ALSO..

#2. Allowing you to train Back separately from Biceps. Too many people complain about how their biceps don't grow, and they need to "emphasize" them when they are not weakened by prior back training. This is different from Tricep training, as Chest->Tricep seems to tie in together MUCH better than Back to Biceps does. Focus on your guns separately from your back!

#3. Training Legs the day before back day allows for heavier poundages, and not being limited by weak stability or scorched erectors. You are more susceptible to injury having a fatigued back before training legs; the vice versa is much safer and you are not looking to train your erectors on back day anyways - rather it is more lat/trap/rhomboid/teres emphasis.

#4. Keeping Press frequency high seems to be key in adding poundages quickly to your pushing muscles. As discussed earlier, triceps unfortunately don't recover as fast which is why we had them placed on the same day as Chest; since we are planning to train them twice in a week. However, the minimal tricep stimulation received by only performing 1 press on Shoulder day will allow for adequate recovery two days later when Chest is trained. Shoulders also have a faster recovery rate ; especially since our primary focus on the Deltoid training day is to hit the Side & Rear Deltoids with only one press movement being done. Front Deltoids will receive far more than an adequate amount of stimulus on two separate days - on Chest day where they are being absolutely pummeled; especially with all the Incline emphasis - followed by Back/Deltoid day where the Military Press/Upright Row/Laterals are being performed; all of which stimulate the front deltoids(especially exercise #1). We can continue having high press frequency, WITHOUT letting our poundages suffer, and allowing adequate recovery. Too often we hear of people complaining about their lack of pressing strength; legs and back seem to progress just fine being trained every ~3-4 days or more. Pressing should be done more often.

#5 - Having Chest and Shoulder day separate is always a plus. Now we can focus solely on Bench one day, and pure Press another day; while CONTINUING 2x a week frequency and no overlap. How many times have you been angry that your Press goes down the toilet as soon as you do a Bench before it on a "Push Day"? But then you realize that logically you SHOULD be doing the benching first, so there really isn't much you can do about unless you make it a 4on/1off to put them on separate days or some other options. Look no more fellow shoulder geeks; you now have the chance to go ALL OUT on both Bench and Press SEPARATELY in 3 days ! and BREAK PR'S while being fresh. There are many more reasons....these were just a select [5].

I guarantee anybody who goes on this type of programming consistently,eats lots of protein,and stays consistent for even 3 months will see major changes both in size and strength. Already know several people in person that have been doing this for a while, one of which recently went from a 195 pound to 218 pound bodyweight, with minimal fat gain, and is tipping ~18 inches on his arms naturally.

All and all, my point is this is the GOAT (or one of the GOATs)

Have fun, and yes I believe 3on/1off is the most optimal training program for bodybuilding. ^ ^ . 72 hours is perfect before training a muscle; and helps keep people consistent on a 2x a week frequency. People get burned out going 6 days in a row on 6on/1off's, and most people simply find their performance and growth significantly better with an offday after the third day. Seemed to work for the following people..







Cya!

nice

[DerekEt]

I like your bible verse man! One of the best lines in the book.

Also, what happened to WhiteKoala, anybody know? lol

[7asssa7]

So all one needs to progress and build muscle is to stay in that rep range, add weight to the bar and sometimes use failure, rest-pause etc?
I guess I will just stop over complicating **** and just stfu and train, east and sleep if that is all to it

bumping this question

[DerekEt]

Yes.

[lefteris7]

If protein synthesis plays such an important role then why not do a full body workout every other day for optimal results? (inb4 KOHT)
Srs question not trying to sound smartas$.

[DeepSquat95]

This is my favourite type of training split, due to hitting every muscle twice a week, with a solid amount of volume.
Diet has to be spot on though

The diet needs to be spot on indeed. As your hitting your muscles twice a week, you have less time to recuperate. Which is why I train 4 days a week (Mon - Thurs) because it's convenient for me and my diet isn't as good as it should be.

[Tb0282]

If protein synthesis plays such an important role then why not do a full body workout every other day for optimal results? (inb4 KOHT)
Srs question not trying to sound smartas$.

Thats what John Grimek, Steve Reeves and Reg Park did, tell them they are wrong. (All were at their peaks before steroids were invented)

[SamSix]

this is just a reworked PHAT routine. nice originality op...

edit: this is actually way less precise and efficient than PHAT. this is stupid