• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
spc
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
Anabolic Hormones Store Banner
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
LandmarkChem Email Banner
Medtech Store Banner
Bruce Labs Store banner
qtropin
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
sunrise
ESPECIL-2
Buy Needles And Syringes With No Prescription
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Big 3 lifts

bignickp

Member
Registered
Joined
Jun 10, 2011
Messages
243
I'm 38, not tons of time to train with my current work and family commitments. So been doing Mon Wed Fri training only doing heavy deads squats and bench every workout. Its tiring but I feel good and strong. Anybody see any huge problems with this routine simply for maintenance of mature muscle?

I also feel like I'm able to stay fairly lean doing this prob due to the massive amount of energy these lifts and their recovery requires.

Any thoughts?

Sent from my LG-K550 using Professional Muscle mobile app
 

bonacris

Member
Registered
Joined
Jan 15, 2015
Messages
592
I'm 38, not tons of time to train with my current work and family commitments. So been doing Mon Wed Fri training only doing heavy deads squats and bench every workout. Its tiring but I feel good and strong. Anybody see any huge problems with this routine simply for maintenance of mature muscle?

I also feel like I'm able to stay fairly lean doing this prob due to the massive amount of energy these lifts and their recovery requires.

Any thoughts?

Sent from my LG-K550 using Professional Muscle mobile app
Seems like a very taxing system to just maintain muscle mass
 

heavyhitter

Featured Member / Kilo Klub
Featured Member
Kilo Klub Member
Registered
Joined
Sep 12, 2004
Messages
5,350
I would definitely split it up. At least push/pull or something.
 

tripleOT

Kilo Klub Member / Verified Customer / Sponsor Rep
Kilo Klub Member
Registered
Verified Customer
Sponsors
Joined
Dec 9, 2016
Messages
3,039
If you feel its working and you are happy with it then I don't see any problem doing so.

Although I do agree with heavyhitter. Push-pull split may be of more benefit.
 

Archer

Member
Registered
Joined
Dec 17, 2013
Messages
584
I do bench and deads one day, then squats and some other stuff for weak points on another day

Not getting huge but the weights do go up here and there

Also do a 5x5 on the squats,deads, and bench....3x8 on everything else
 

Tom

Featured Member / Kilo Klub
Featured Member
Kilo Klub Member
Registered
Joined
Aug 19, 2004
Messages
3,576
At 38 you are getting to the point where you will gain better with more recovery time. I would do 3 different workouts hitting each muscle group once a week. My suggestion would be chest and back on Monday.....Legs and calves on Wednesday ....Shoulders and arms on Friday. Rest on the weekend and repeat.
 

southoftheborder

Member
Registered
Joined
Jun 16, 2015
Messages
175
I'm 38, not tons of time to train with my current work and family commitments. So been doing Mon Wed Fri training only doing heavy deads squats and bench every workout. Its tiring but I feel good and strong. Anybody see any huge problems with this routine simply for maintenance of mature muscle?

I also feel like I'm able to stay fairly lean doing this prob due to the massive amount of energy these lifts and their recovery requires.

Any thoughts?

Sent from my LG-K550 using Professional Muscle mobile app
You wont get it wrong by spending most of your time in the gym doing the most productive exercises.

Any problems with this routine?

Depends on how intense your workouts are. You might risk injuring yourself by going heavy on ALL three lift in ALL three workouts.

A couple of options to consider:

1-Do the same three lifts and nothing more but lift only heavy on one of them.

Monday: Heavy squat plus medium/light bench and deadlift

Wed: Heavy bench plus light deadlift and squat

Fri: Heavy dead plus light squat and bench


2-Do the main lifts on seperate day and add two other exercises (the better option in my opinion)

Monday: Squat plus stiff legged deadlift and leg curl

Wed: Bench plus dips and overhead barbell press

Fri: Deadlifts plus chin ups and rows


This is a variation of what I currently do. As you get stronger and lift heavier you might need more recovery. I do one heavy day and the others are "ligher" days.
 

doug1

FOUNDING Member / Featured Member/ Kilo Klub
Featured Member
Kilo Klub Member
Registered
Joined
Jul 7, 2002
Messages
2,075
Well there are no details on the number of sets. If it's only one or two working sets for each muscle. I don't see recovery being a big deal. You're talking 9-18 sets total a week. Those lifts don't tend to lend themselves to intensification techniques, like rest pause, etc.
 

doug1

FOUNDING Member / Featured Member/ Kilo Klub
Featured Member
Kilo Klub Member
Registered
Joined
Jul 7, 2002
Messages
2,075
At 38 you are getting to the point where you will gain better with more recovery time. I would do 3 different workouts hitting each muscle group once a week. My suggestion would be chest and back on Monday.....Legs and calves on Wednesday ....Shoulders and arms on Friday. Rest on the weekend and repeat.
I agree with you on recovery time. Although I personally have never liked such a long time between hitting a muscle. I am more into higher frequency, less load at the time the muscle gets hit.
 

kingpeon

Well-known member
Kilo Klub Member
Registered
Joined
Aug 3, 2009
Messages
2,434
I'd get bored as shit on the Big 3 lifts alone.

Saying this, if you're only concerned about maintaining then, yes, it would be extremely efficient, in my opinion.

I'd throw power cleans in the mix though.
 

Core551

New member
Newbies
Joined
May 29, 2014
Messages
25
You wont get it wrong by spending most of your time in the gym doing the most productive exercises.

Any problems with this routine?

Depends on how intense your workouts are. You might risk injuring yourself by going heavy on ALL three lift in ALL three workouts.

A couple of options to consider:

1-Do the same three lifts and nothing more but lift only heavy on one of them.

Monday: Heavy squat plus medium/light bench and deadlift

Wed: Heavy bench plus light deadlift and squat

Fri: Heavy dead plus light squat and bench


2-Do the main lifts on seperate day and add two other exercises (the better option in my opinion)

Monday: Squat plus stiff legged deadlift and leg curl

Wed: Bench plus dips and overhead barbell press

Fri: Deadlifts plus chin ups and rows


This is a variation of what I currently do. As you get stronger and lift heavier you might need more recovery. I do one heavy day and the others are "ligher" days.
This guy has the best idea of 1 main lift and 2 accessory lifts each session. Look into a program called 531. Great for strength and size.

Example:
Mon-
Squats - 3x5 alternate weekly with 3x3 for strength.
Accessories- Leg press, split Squats 3x10-20

Weds-
BP- same set and Rep scheme
Accessories- Dips and Flys - same set and Rep scene

Fri -
DL - Same set and reps scheme
Accessories - BB RDL, Row variations
Same S x R

Mon -
Military Press - same S x R
Accessories- Pull ups, lateral raises, BB curls

Weds - repeat

Ramp up weights approx 15 % on main lift each set for 1 Max set. Leave a rep in the tank on last set.

Train to technical failure on accessories.

This program works for just about everyone I've written it for. With minor adjustments. All depends on time and goals.

Good luck.
 

heavyhitter

Featured Member / Kilo Klub
Featured Member
Kilo Klub Member
Registered
Joined
Sep 12, 2004
Messages
5,350
This guy has the best idea of 1 main lift and 2 accessory lifts each session. Look into a program called 531. Great for strength and size.

Example:
Mon-
Squats - 3x5 alternate weekly with 3x3 for strength.
Accessories- Leg press, split Squats 3x10-20

Weds-
BP- same set and Rep scheme
Accessories- Dips and Flys - same set and Rep scene

Fri -
DL - Same set and reps scheme
Accessories - BB RDL, Row variations
Same S x R

Mon -
Military Press - same S x R
Accessories- Pull ups, lateral raises, BB curls

Weds - repeat

Ramp up weights approx 15 % on main lift each set for 1 Max set. Leave a rep in the tank on last set.

Train to technical failure on accessories.

This program works for just about everyone I've written it for. With minor adjustments. All depends on time and goals.

Good luck.
Hard to go wrong with a Jim Wendler routine
 

Staff online

  • pesty4077
    Moderator/ Featured Member / Kilo Klub

Forum statistics

Total page views
503,888,766
Threads
123,766
Messages
2,365,787
Members
155,269
Latest member
dhall2020
Top