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  1. #1
    Registered User Emakes83's Avatar
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    Full body 3 split into 6 day split

    5'8. 165lbs. 27 years old. I am a long time beginner at weight training. I am a hard gainer. I always start a routine and a couple weeks or a month into it I stop with no results. Need patience right? I know ... But I also found that my routine was not fit for a beginner. I was using an advanced routine. And lose motivation.

    Now, I found a good routine. It's a 3 day split full body .

    I do 2 exercises per body party Mon, Wed and Friday. Abs Tues and Thursday. 3 sets each 10-12 reps.NOT TO FAILURE to allow quicker recovery.

    I like the routine but the workout last about an hour and i am always tight on time. I would like to cut the workout time in half and double the days, which would work perfect for me because I can squeeze the workouts in the morning before heading to work.

    My question is will splitting a full body workout in to 6 days be counter productive or not as effective? Example of what I want to do is

    Monday-push muscles . Chest, triceps,shoulders

    Tues- pull muscles. Back , biceps and legs.

    Wed- push
    Thursday-pull
    Fri- push
    Sat-pull
    Sunday-OFF

    Abs still Tuesdays and Thursdays.

    Any input would help , thanks!
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  2. #2
    Registered User TheViking1992's Avatar
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    Hardgainer, huh? So how many calories are consuming daily? What's your macros?
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    Registered User SWG42's Avatar
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    If I'm reading this correctly, you're doing a "full body" three times a week and now want to split it up to a two day split - twice a week?

    Personally as a beginner I'd stick to a full body workout until such time as you: a) increase volume enough that you're having trouble getting through your workout, or b) it's taking too much time - like more than 75-80 min.

    Reason being is you're now hitting your whole body 3x per week and will be dropping to 2x per week. If it's a time constraint so be it but you're getting less in. Post your workout - maybe someone can suggest cutting out some unnecessary movements to save on time.
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    Originally Posted by TheViking1992 View Post
    Hardgainer, huh? So how many calories are consuming daily? What's your macros?
    "well i eat a quite lot of clean food..2 meals and a shake... Oh and i jog a lot so i dont get fat"

    Is what i expect to hear from the average undereater (ecto/Hardgainer terms make me cringe tbh) .with a Massive overestimate of actual calories consumed and no clue on protein intake.

    Im REALLY hoping im wrong here :-)
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  5. #5
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    Why do you want to train 70% of your body one 1 day snd 30% on the other. A 6 day upper/lower split makes more sense than that. Also, why not go to the gym earlier? An hour isn’t that much time.
    You can't help the hopeless.

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    4am club health4life24's Avatar
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    1. Chest and Back
    2. Shoulders and arms, Traps
    3. Legs and Abs
    Repeat for days 4-6

    That's just an example of what a 6 day split might look like. Also if you have trouble gaining weight, you might just need to eat more. Even if that means you find yourself eating 5,000 calories a day. One person might need 2000 to gain weight and another 4-5k. Depends on you.
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    Registered User Emakes83's Avatar
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    Hey, im consuming about 2500 Calories. 100 Grams of protein.
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    Registered User TheViking1992's Avatar
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    Originally Posted by Emakes83 View Post
    Hey, im consuming about 2500 Calories. 100 Grams of protein.
    Undereater... double your protein intake and increase your calories to 3200. You're as far away from being a hardgainer as you could possibly be.
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  9. #9
    Registered User Emakes83's Avatar
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    Thank You all for input!

    My workout routine is

    Legs-Dumbell Rear Lunge
    Legs-Dumbell squat
    Back-Alternate dumbell Rows
    Back- Dumbell Dead lift
    Chest-dumbell bench press
    chest- dumbell Incline bench press
    Triceps-Dumbell lying Tricep extensions
    Triceps-Dumbell tri extensions
    Shoulders- Dumbell arnold press
    shoulders- alternating deltoid raise
    and I throw in some shrugs

    3 times a week 3 sets each 10-12 reps NOT TO FAILURE. Thank you
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  10. #10
    Registered User TheViking1992's Avatar
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    Originally Posted by Emakes83 View Post
    Thank You all for input!

    My workout routine is

    Legs-Dumbell Rear Lunge
    Legs-Dumbell squat
    Back-Alternate dumbell Rows
    Back- Dumbell Dead lift
    Chest-dumbell bench press
    chest- dumbell Incline bench press
    Triceps-Dumbell lying Tricep extensions
    Triceps-Dumbell tri extensions
    Shoulders- Dumbell arnold press
    shoulders- alternating deltoid raise
    and I throw in some shrugs

    3 times a week 3 sets each 10-12 reps NOT TO FAILURE. Thank you
    Yeah, that's terrible... very neglecting of your hamstrings and back. And why no barbells?
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  11. #11
    Registered User Emakes83's Avatar
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    No gym membership , just the bowflex selected dumbells and a bench. I also have a pull up bar, maybe I can add some wide pull-ups??
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