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3 Day per week Program

Scott I hope you see this and reply. You replied to my youtube comment just 20 minutes ago. I took your advice and made this program can you tell me what you think of it? Nation , your opinions would also help me :)

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xarnoldasx
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Scott_Herman
Scott_Herman a Scott Herman
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Posted

I don't see a problem with your routine really.. but what are your set and rep ranges? What results have you been seeing with this training so far?

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xarnoldasx
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Posted

I haven't tried this yet I will be starting Sunday. Most of the exercises will be 3 sets of 8 reps (4 sets of 6-7 with dips and pull ups)

I used to do Chest+Triceps, back+biceps and Legs+shoulders. I saw results with that but not huge results.

I will make sure to post my results a few months into this routine :) Thanks for the reply Scott I appreciate it greatly!

Scott_Herman
Scott_Herman a Scott Herman
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Posted
Posted By: xarnoldasx

I haven't tried this yet I will be starting Sunday. Most of the exercises will be 3 sets of 8 reps (4 sets of 6-7 with dips and pull ups)

I used to do Chest+Triceps, back+biceps and Legs+shoulders. I saw results with that but not huge results.

I will make sure to post my results a few months into this routine :) Thanks for the reply Scott I appreciate it greatly!

When you were doing the PPL split before.. were you doing the program on the site here? http://muscularstrength.com/Push-Pull-Legs

 

Maybe you didn't have enough volume? So there is always the option of trying that if you're interested 😊 

 

Aside from that, the sets and reps sound OK.. are you a beginner when it comes to training?

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xarnoldasx
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95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

It was similar to that yes but i only done 3 sets of each exercise so that might have been the problem altough the day after my work outs I would feel that next day pain in my muscles so im not sure. For now i will try what you recommended. Thank you!

Scott_Herman
Scott_Herman a Scott Herman
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Posted
Posted By: xarnoldasx

It was similar to that yes but i only done 3 sets of each exercise so that might have been the problem altough the day after my work outs I would feel that next day pain in my muscles so im not sure. For now i will try what you recommended. Thank you!

Well that is good to be sore to an extent.. but it's not the be all and end all of muscle gain. I'll link a video below.

 

But definitely try the PPL program if you want to switch things up and see how having more volume works for you 😁 

 

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xarnoldasx
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Posted

Thanks Scott :) I will watch the video and will definitely try the PPL program and add volume

Scott_Herman
Scott_Herman a Scott Herman
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Posted
Posted By: xarnoldasx

Thanks Scott :) I will watch the video and will definitely try the PPL program and add volume

Awesome!! Let us know how it goes 💪 

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xarnoldasx
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95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

Hey Scott I started this program but was wondering how many sets should i be doing for these exercises? Should I be doing 3 or should I be doing 5? Thanks! The program is going well. I done the full body workout today.

Scott_Herman
Scott_Herman a Scott Herman
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Posted By: xarnoldasx

Hey Scott I started this program but was wondering how many sets should i be doing for these exercises? Should I be doing 3 or should I be doing 5? Thanks! The program is going well. I done the full body workout today.

If you're seeing good results with 3 sets, stick with that. When you start to plateau that might be a good idea to increase the volume.

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xarnoldasx
xarnoldasx g Arnold Arlauskas
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Okay makes sense. Thank you Scott , keep up the good work!

Scott_Herman
Scott_Herman a Scott Herman
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7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

Okay makes sense. Thank you Scott , keep up the good work!

Happy to help @xarnoldasx!! Train hard bro!

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xarnoldasx
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Hey Scott so i've tried the Chest/Back , Legs/Arms and Full Body workout routine but i'm not really enjoying it. You said I could try the PPL again but with 5 sets instead of the 3 that I was doing. So do you think it's a good idea to return to the PPL? I was enjoying it a lot better and I haven't seen good results with the workouts i'm doing now.

xarnoldasx
xarnoldasx g Arnold Arlauskas
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95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
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@Scott_Herman would appreciate it greatly if you could help me out, I know im asking for a lot but it would help me a lot if you answered my question above. Thanks Scott
jmboiardi
jmboiardi p John M Boiardi
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Posted
Posted By: xarnoldasx

Hey Scott so i've tried the Chest/Back , Legs/Arms and Full Body workout routine but i'm not really enjoying it. You said I could try the PPL again but with 5 sets instead of the 3 that I was doing. So do you think it's a good idea to return to the PPL? I was enjoying it a lot better and I haven't seen good results with the workouts i'm doing now.

The programs Scott posts and describes are frameworks not bibles. If the routine as is works for you and you can do it consistently, then keep doing it. If not, then it is OK to modify and/or change the workout to better suit your needs and goals. At the end of the day, as long as any training you do provides the 3 key stimuli for muscle growth: mechanical tension, metbolic stress, and progressive overload, supported with a solid nutrition plan and enough rest you will see results.

 

If the PPL was working for you and you enjoyed it, then go back to it. Training is a constant learning experience and you will have to change things up over time as your body adapts to ensure you keep stimulating muscular growth and recovery. The more important aspect is consistency. If you don't enjoy the routine, you will not be consistent which has the biggest impact on any physique goals.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
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7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

Hey Scott so i've tried the Chest/Back , Legs/Arms and Full Body workout routine but i'm not really enjoying it. You said I could try the PPL again but with 5 sets instead of the 3 that I was doing. So do you think it's a good idea to return to the PPL? I was enjoying it a lot better and I haven't seen good results with the workouts i'm doing now.

@xarnoldasx Sorry for the delayed response man. But John is right.. do what works for you. Either go back to the original PPL split you were doing, or try the one here on the site. If you want to adjust some things so it fits you better, there's nothing wrong with that.

 

Everyone is different and it's all a matter of trial and error to find what works for you.. if you don't enjoy training then it makes it a lot harder to get results!

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