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3 days

psupower

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Jan 27, 2009
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Who is currently training 3 days a week? I just turned 38, train clean, father of a 6 and 3 year old, 40+ hrs a week work so life is a little hectic. I am thinking I might try the DC two way split but without the rest pausing. I still like frequency hitting every part every 4-5 days. Lower volume so I think I can manage the more frequency even though getting older. Will see. Any current members who train three days a week post your split.
 
Forgot to mention I might consider Paul Carters " a very solid rotational split ". Basically upper back every session. Vertical pull on lower day and a horizontal row on upper day! Upper back and yoke is something I really want to continue to pound away with still. Hell add in farmer walks and zercher carries as well
 
If I were to lift only three days, I'd choose a full body routine incorporating squats, deads, and overhead presses. Add assistance work to each workout for more volume / variety.
 
I am 41 and doing a 3day DC/hit inspired program. So far I am liking it.
 
If I were to lift only three days, I'd choose a full body routine incorporating squats, deads, and overhead presses. Add assistance work to each workout for more volume / variety.

Not a bad idea. Full body done right a great option
 
Workout A: Back thickness, back width, chest, shoulders, triceps, abs, calves

Workout B: Quads, hams, calves, biceps / forearms


I train Thursday / Saturday / Monday and rotate between each workout. It's a new split for me and I like but sometimes the workouts can go a little long. The key is to keep the volume on the low side but very intense and try to do more reps and/or use more weight each workout.
 
I recently went back to training 3 days a week because I've been burned out. Monday is back/traps/rear delts/biceps/forearms, Wednesday chest/front delts/side delts/triceps, Friday legs (quads/hams/glutes/calves). My appetite has been much better since switching to this routine, hopefully my energy will get back up soon.
 
I have been training for the past 33 years straight. My body was getting a little beat up. So about 9 years ago I went to a 3 day a week routine and have not lost any size, maybe a little strength, but that could be from being 9 years older. I train MWF. I use 2 splits when I get tried of one I change to the other. Split one Chest and back day one, legs day 2 and shoulders and arms day 3. Split 2 Chest shoulders triceps day one, legs day 2 and back and biceps day 3. This also gives my a lot of time to have a normal life outside the gym.
 
I train 3 days a week. Alternating between upper and lower body workouts.

I do this because I get the best gains in strength and muscle this way, I go hard but the extra days allow recovery/growth to happen. Im only 30 years old.
 
3 Days is Plenty.
I maintain 255 @ 6-8%
Sat: chest, delts and triz
Sun: back and biz
Wed: abs and legs
May get a midweek arm blast in while runnin MGF.
At 40+ recovery is slower especially if hitting it Hard.
 
Some good looking splits! Yeah I think 3 days is enough for the older lifter training clean. Zercher squats and carries later
 
I do 1-4 days a week to maintain myself
 
When you guys do 3 days do you feel your workouts take longer because your trying to cram more in


Sent from my iPhone using Tapatalk
 
3 Days is Plenty.
I maintain 255 @ 6-8%
Sat: chest, delts and triz
Sun: back and biz
Wed: abs and legs
May get a midweek arm blast in while runnin MGF.
At 40+ recovery is slower especially if hitting it Hard.
Very impressive at your size. However, I do have to ask...what kind of training did it take to get to your size before you could maintain with the 3-day split? Maintenance is one thing, but getting there can be a little difficult (for some of us lol).

PsuPower, what are your goals? Maintenance or growth?
 
I only workout two days and i turn heads when i walk

Monday: Chest

Friday: arms
 
You guys are just maintaining with 3 days per week? So much for getting huge off DC training then...
 
Very impressive at your size. However, I do have to ask...what kind of training did it take to get to your size before you could maintain with the 3-day split? Maintenance is one thing, but getting there can be a little difficult (for some of us lol).

PsuPower, what are your goals? Maintenance or growth?

Its always been the same!
For growth I go heavier w- more rest in between sets.
For maintenance its faster w- more reps.
While going heavy I may even need 8 days to recover.
Its really all about cals in vs. out and complete rest..
I add 10-15 pds in the winter @ 10% then down to 6% in the summer.
Really only losing BF.

YOU GROW OUTSIDE THE GYM.
For Me It takes 2 days before Doms even kicks in.
I don't train again until fully recovered +1.

The only thing that would make me get bigger than 265 would be more than 6000 cals and 3 gms of gear...And nothing but the couch..lol

P.S. I need to post some current pics as I am jacked at 252pds.
 
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