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!
|
-
02-23-2016, 07:27 AM #1
Full body 3 split into 6 day split
-
02-23-2016, 07:30 AM #2
-
02-23-2016, 07:38 AM #3
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.
-
02-23-2016, 07:53 AM #4
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
"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.
-
-
02-23-2016, 09:07 AM #5
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119068
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.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
-
02-23-2016, 03:49 PM #6
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.
-
02-24-2016, 09:57 AM #7
-
02-24-2016, 10:00 AM #8
-
-
02-24-2016, 10:03 AM #9
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
-
02-24-2016, 10:13 AM #10
-
02-24-2016, 04:46 PM #11
Similar Threads
-
3 Day Full Body Workout vs. 6 Day Split
By 1Buckid in forum Workout ProgramsReplies: 1Last Post: 07-20-2013, 03:10 AM -
The Art of Training : Why 3,4,5,6 Day Splits,Why SS,why Zyzz's workout,etc is WRONG!
By Ethzz in forum Teen BodybuildingReplies: 123Last Post: 04-04-2012, 02:18 PM -
The Art of Training : Why 3,4,5,6 Day Splits,SS,BB.COM workouts,etc are NOT THE BEST
By Ethzz in forum Workout ProgramsReplies: 16Last Post: 02-17-2012, 09:34 PM
Bookmarks