Post your best 3 day per week workouts...

[Lou]

DC!!

 

[Jarconis]

I do phil's routine, but do it EOD, seems to be the best balance for me to stave off overtraining

 

[xxsuprman22xx]

Day1 - chest/should/tri

Day2 - Legs/Abs

Day3 - Backs/Bi

Loving it!

 

[TJB]

Haaaaaa...

Yes and people at the gym think i am crazy...they are like "Squats again? Didn't you just do squats 2 days ago?!?!"

Not to mention I am done with my whole workout by the time they move to their second exercise

I just had this happen tonight!

MONDAY I hit Legs/Calves/Abs/Bi/Tri & hit a PR on Squats

Tuesday was Chest/Delts/Back

And tonight was Legs/Calves/Side Delts And I rocked another PR on SQUATS(365/2) & matched a current PR on Deadlifts(455/2)..

The looks were great. I had 3 guys , who walked into the gym the same time I did, trying to convince themselves that I must be "juiced to the gills" & recovery 72 hours...blah...blahh.blahhhh....;p

I politely smiled and wondered aloud the thought "Hmmmmm.....I didn't know muscles could read??" and I'll see you guys tomorrow...as they were still deep into a MONSTER BI & TRI blood volume extravaganza.....

 

[BALDNAZI]

.....

Alot of good responses, this is the type of thread I like to see.

I am curious as to the whole body EOD routines mentioned, I tried that in the past and just got burned out after awhile. I have always trained heavy and to failure and that is more conducive with more rest in between sessions of the same bodypart. At least 3 days in between for me. Im guessing you guys are doing what Dragonfire says, a heavy, medium and light routine weekends off and then heavy again on Monday.

From alot of experience with it, I still think DC is optimal for what Im talking about, but I like what I see posted. Please keep it coming...

 

[ssdark1]

my current split and the one i like the most so far...

a-chest and tris
b-back and bis
c-legs

a
b
off
c
a
off
b
c
off
a
b

i like this split bc it alternates between 3 and 4 days rest between each bodypart, and when the off day falls in between back and legs i usually go heavier on deads that back day.

 

[Mr.Meat]

Not BB but good shit non the less...

Tuesday- Upper body ( a from of overhead press and accessory work)

Thursday- Lower body (squat/DL routine)
Friday- BB style repetition day upper body

Sunday- SM events

 

[robot]

Again not really bodybuilding but the Starting Strength program did me nothing but good for the better part of a year.

 

[richie34]

first off thanks to bald nazi for starting such a good thread and also thanks phil and lenny for your replys now i understand and like dragonfire said how he does it sounds great i cant wait to get my health back and give this a try. on another note phil i thought that joint issue was just something i had come accross you see most guys at the gym looked at me funny when i used to explain what you said as theyre all hooked on thrashing one body part once a week and being near crippled for 5or6 days! also with some autoimmune issues i have to give serious thought to my nervous system and immune system. i believe if one looks after there health then muscles grow better than if one just obbsessed over how often and how much/hard they train ,in other words recovery and keeping your body happy is the most important imo/experience, rich. im also sick of guys joining up lately to just talk about juice all the time,this site has so much more to offer than that!

 

[HUMALOG]

big beyond belief, book came out damn near 20 years ago........nothing new.

 

[HERCSTA]

I also do a full body EOD routine. Roughly 5 sets per bodypart. Training just shy of failure with very short rest periods.

 

[unoigo]

Day1 - chest/should/tri

Day2 - Legs/Abs

Day3 - Backs/Bi

Loving it!

Same here!

 

[KTT]

Baldnazi,

Yes, I agree. This is the type of thread I like to see.

And since you are curious as to the EOD routines . . .
below is (a re-post) what worked best for me. I was many
years younger then, could not tolerate it now but perhaps
some of the young stud could manage it, though I doubt it
as most folks are not accustomed to working out this hard
or this fast. It produced phenomenal results for me at the time.
It can be done in 30 minutes or less but you really need to
have a training partner and he has to have everything set-up
for you in advance. It also helps if the gym is empty or as
close to it as possible so nobody is in your way.

This is essentially a pre-exhaust routine.

Vertical leg press / leg extension / barbell squat 1 cycle of one set each
to failure These were performed one after another with as close to zero
rest as possible. (An additional cycle if it was a Monday and I was feeling
like Superman.)

Deadlifts 1 set to failure
Performed only once a week on Friday

Donkey calf raises, 3 sets to failure, 50 - 100 reps.

Bent arm pullovers with a cambered bar / weighted chins using a V bar
handle thrown over the chin up bar.
2 cycles performed one after another with as close to zero rest as possible.
After I got as many reps as possible chining with weight, I lost the weight
and performed more, as many reps as possible with my bodyweight.

Lateral raises / barbell upright row / barbell press
2 cycles performed one after another with as close to zero rest as possible.
We used the same weight for upright rows as we did for presses.

Flys / barbell bench press
2 cycles performed one after another with as close to zero rest as possible.

Incline dumbell curls / weighted chins with supinated grip
2 cycles performed one after another with as close to zero rest as possible.
After I got as many reps as possible chinning with weight, I lost the weight
and performed more, as many reps as possible with my bodyweight.

Lying tricep extension / close grip bench press / weighted dips
2 cycles performed one after another with as close to zero rest as possible.
We used the same weight for tricep extensions and close grip bench press.
And after I got as many reps as possible chinning with weight, I lost the
weight and performed more, as many reps as possible with my bodyweight.

wrist curls: palms up / palms down
2 cycles, 20 reps, performed one after another with as close to zero rest
as possible between exercises.

Alfresco,

this looks like an old Arthur Jones routine.
I tryed this leg combo Leg press / leg extension / barbell squats with no rests - killer !

 

[Muay Thai]

m : back/bi or back/tri, core
t: cardio, sauna, spa, pool only a few laps to elongate
w: legs/shoulders, core
th: cardio/sauna, spa, pool
f: chest/tri or chest/bi, core

my physique is very calorie dependent and responds better to carbs than excess protein

 

[KTT]

Right now about 10 clients are doing each body part every other day and loving it. I need to train each body part EOD or else my joints kill me. If I go 4-5 days between body parts my joints just hurt too much......plus I lose the hard/vascular look.

To quote Dante:

"You got to understand Ive done alot of experimenting with this over the last decade, and heres the problem---the above will work for newbies and 2 year and less bodybuilders but in my opinion, when you get a incredibly strong bodybuilder who is highly advanced-its almost impossible to recover in that short of time (especially with back and legs)---there comes a time where you go after frequency so much that you give up the actual intensity and progressive weights needed to actually grow. I would challenge anyone who is advanced in this forum to be able to deadlift and squat on monday and come back and do t-bar rows and hack squats on wenesday and then come back and do bent over rows and leg presses on friday---on top of all other bodyparts. I just dont feel it can be done unless your half assing it and (thats going to get you nowhere anyway) Theres a huge difference in recovery when someone is a newbie deadlifting 135 for 10 and then that someone later in life is a 275lb brute deadlifting 500 for 10. "

 

[PHIL HERNON]

Oh yes

To quote Dante:

"You got to understand Ive done alot of experimenting with this over the last decade, and heres the problem---the above will work for newbies and 2 year and less bodybuilders but in my opinion, when you get a incredibly strong bodybuilder who is highly advanced-its almost impossible to recover in that short of time (especially with back and legs)---there comes a time where you go after frequency so much that you give up the actual intensity and progressive weights needed to actually grow. I would challenge anyone who is advanced in this forum to be able to deadlift and squat on monday and come back and do t-bar rows and hack squats on wenesday and then come back and do bent over rows and leg presses on friday---on top of all other bodyparts. I just dont feel it can be done unless your half assing it and (thats going to get you nowhere anyway) Theres a huge difference in recovery when someone is a newbie deadlifting 135 for 10 and then that someone later in life is a 275lb brute deadlifting 500 for 10. "

I believe that if done the traditional way....its only common sense.....we do not do anything the traditional way.

 

[hompie]

3 or 4 times a week

Upper A Upper B

Wide Grip Bench Incline Bench
D Flye Cable Flye

Bent Row Pulldown
Straight Arm Pulldown D Pullover

Over Head Press Shrug
S Lateral Incline One Arm Lateral

Close Grip Curl Seated D Curl
Hammer Curl Consentration Curl

Close Grip Bench Skull Crushers
Over Head D Extension Pushdown

Lower A Lower B

Squat Leg Press
Sissy Squat Toes Pointed Out Leg Ext

Stiff Leg Deadlift Stiff Leg Deadlift
Leg Curl Leg Curl

Standing Calf Raises Dumbell One Leg Standing Calf Raises
Seated Calf Raises D onkey Calf raises



Compound movement 2 sets after warm up, first set 4-6 reps
and 10-12 second set. Iso movement 1 set 8-12 reps

 

[Equalizer]

Some of you guys that stop short of failure, when do you add weight to the bar? What type of progession system do you use?

 

[BigJB]

DC 2 way. Logbook murdering M-W-F.

 

[whiteknucks]

Big A's M W F adds size to me and Phil's routine gets me peeled.

i switch back and forth every 3-4 months. to me Phil and DC are similar in a lot of ways.........but not really.