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  • 11-03-17, 2:15 am (EDT)

    3 day split

    November 3, 2017, 2:15 am

    Hi guys. Been away for a few years. Finally got back at it a few months ago and I have been working hard on strength. Now I'm looking to build muscle mass. What I am looking for is a 3 day full body workout . I.o.w

     

    Till failure would be in the 5 to 8 rep range. I gauge the weight accordingly

     

    Monday

    Db BB 4 till failure

    BB curl 4 till failure

    Seated db shoulder press 4 till failure

    Tri pulldown . 4 till failure 

    One arm lat. Pull 4 till failure

    Db shrug 5x5

    Deadlifts 12,8,5,5

    Calf raises 4 max.

    Various ab work during sets.

     

    .I was thing of doing a different exercise for each muscle group Monday Wednesday and Friday. 

    Would this be effective. ?

    I'm getting bored of the bro split 

    Chest,biceps

    Shoulder,legs

    Back, triceps

     

    Anthony

     

     

    Anthony
    thanx for the great site Scott.

  • 11-03-17, 6:15 am (EDT)

    3 day split

    November 3, 2017, 6:15 am
    Posted by: kroty3003

    Hi guys. Been away for a few years. Finally got back at it a few months ago and I have been working hard on strength. Now I'm looking to build muscle mass. What I am looking for is a 3 day full body workout . I.o.w

     

    Till failure would be in the 5 to 8 rep range. I gauge the weight accordingly

     

    Monday

    Db BB 4 till failure

    BB curl 4 till failure

    Seated db shoulder press 4 till failure

    Tri pulldown . 4 till failure 

    One arm lat. Pull 4 till failure

    Db shrug 5x5

    Deadlifts 12,8,5,5

    Calf raises 4 max.

    Various ab work during sets.

     

    .I was thing of doing a different exercise for each muscle group Monday Wednesday and Friday. 

    Would this be effective. ?

    I'm getting bored of the bro split 

    Chest,biceps

    Shoulder,legs

    Back, triceps

     

    Anthony

     

     

    Hey Anthony, welcome back man!!

     

    The routine looks OK.. any reason you don't have something like squats in there? Is it because you have deadlifts, and you would swap them out another day? Not sure changing every single exercise every workout is a good idea.. it will make it much tougher to progress with any given movement and get that progressive overload.

     

    Have you thought about trying my PPL program? It's a bit different than the split you were following before, and if you want to keep it to 3 days of training per week, you can rotate the A, B & C workouts. Let me know what you think! http://muscularstrength.com/Push-Pull-Legs

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-03-17, 6:49 am (EDT)

    3 day split

    November 3, 2017, 6:49 am

    Yes. The exersizes will vary Monday through Friday. I.e

     

    Tuesday

    Incline press

    Preacher curl

    BB row

    Squat

    Straight leg dl

    etc

    Etc

    .

     

     

    So still doing all the exersizes I did but splitting it to 1 to 2 working sets per muscle group per day

     

    I think it might be a good way to get more strength in each exersize as I'm working all the muscles multiple times a week and also getting good rest between working sets. Fresh muscles = heavier more controlled lifts

    . I was just wondering if it sounds viable

    Anthony
    thanx for the great site Scott.

  • 11-04-17, 12:53 am (EDT)

    3 day split

    November 4, 2017, 12:53 am
    Posted by: kroty3003

    Yes. The exersizes will vary Monday through Friday. I.e

     

    Tuesday

    Incline press

    Preacher curl

    BB row

    Squat

    Straight leg dl

    etc

    Etc

    .

     

     

    So still doing all the exersizes I did but splitting it to 1 to 2 working sets per muscle group per day

     

    I think it might be a good way to get more strength in each exersize as I'm working all the muscles multiple times a week and also getting good rest between working sets. Fresh muscles = heavier more controlled lifts

    . I was just wondering if it sounds viable

    It will help with strength sure, so if your goal is to get stronger it would be OK.. although I would in that case include a 1-7 rep range in a few compounds (flat/incline press or deadlift/squat).

     

    Having fresh muscles is good for strength.. but for muscle building you want to break them down, and a good way to make that happen is short rest periods.. what is your main goal? Strength or size?

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-04-17, 12:59 am (EDT)

    3 day split

    November 4, 2017, 12:59 am

    At this pointing followed the other since I've only been at it for 3 months. So 50 50. But end goal is size

    Anthony
    thanx for the great site Scott.

  • 11-04-17, 1:02 am (EDT)

    3 day split

    November 4, 2017, 1:02 am
    Posted by: kroty3003

    At this pointing followed the other since I've only been at it for 3 months. So 50 50. But end goal is size

    Well then if you are seeing the results you want to see.. stick with it! You always have the option to try one of the programs here if you're looking for something new ๐Ÿ˜Š ๐Ÿ’ช 

    Need 1 on 1 coaching? Send me a direct message to learn more!

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