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  1. #1
    eat good, eat well TVbuster's Avatar
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    3 days on, 1 day off

    Hey guys, I was thinking of doing a 3 days on, one day off routine for the month of November. Right now I do a 4 day split... How does this look..

    Chest/triceps
    Back/rear deltoids
    Deltoids/biceps
    Legs

    So for example I would workout monday, tuesday, wednesday, then thursday would be off, then I would go friday, saturday and sunday, then monday would be off etc.
    I really am trying to gain some pretty good slabs of muscle right now and I am going to start cutting in January so that I will be ready to go on stage at the beginning of April... I am not really competing but I will be in a show with my shirt off and I want to treat that show like a competition..so I can get some practice in for what it's really like.

    So how's my plan sound?
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  2. #2
    Registered User RipStone's Avatar
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    IMO you need more rest days. Keep in mind that your muscle grow and recover outside the gym. They key to gaining muscle is aiming for intense workouts. Not doing a large quantity of workouts.
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  3. #3
    eat good, eat well TVbuster's Avatar
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    Chest & Triceps
    Back & Biceps
    Shoulders, Calves and Traps
    Quads & Hams

    I could go with that split ^ and do a few things with it...
    1. I could do a 4 day split
    2. I could do a 3 days on 2 days off
    3. I could do a 2 days on 2 days off

    I would also do my abs 3 days a week.
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  4. #4
    Registered User RipStone's Avatar
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    MON:Chest & Triceps
    TUES:Back & Biceps
    THURS:Shoulders, Calves and Traps
    FRI:Quads & Hams



    IMO the split I suggested in the quote would private enough rest, granted you are sleeping 8+ hours a night, not doing marathon workouts(that is keeping your workouts brief and intense) and your nutrition is in check.
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