Wanting to go from 4 day split to 3 day split

[rainstony]

Other than DC training, which I just can't seem to really grasp, apart from also working out alone, who uses a 3 day split when working out? I have always used the typical 4 day split back/bi, chest/tri, shoulders, legs.

I think I want to try a nice 3 day split though, and focus more on my diet in between my workouts, with more rest. I think in the end it will be more beneficial for me. Once I put on another 30lbs, and advance more, it will give me room to add that day back in and add more volume.

 

[rainstony]

I feel like maybe..

Monday:
Back/Bi/Abs

Wednesday:
Chest/Shoulder/Tri

Friday:
Legs/Abs

...would be a nice program. But whats more critical when altering programs? Do I worry about the lower volume change? Focus on heavier, shorter overall sets to failure? I'm used to 16-20 sets per body part to be honest, but don't want to spend 2 hours in the gym. Sometimes too long is counterproductive.

 

[OutToLunch]

Milos Sarcev has a nice 3 day split.

 

[rainstony]

Milos Sarcev has a nice 3 day split.

Found here?

 

[Kendrxck]

Surely you've seen Big A's growth principles article. Give that a go.

 

[rainstony]

Surely you've seen Big A's growth principles article. Give that a go.

That was probably the best article in terms of bodybuilding 101 that I have ever read.

 

[OutToLunch]

Found here?

Google search... Not sure if it's on here though.

 

[Dens228]

I do:

Chest, back, calves

Quads, hams, abs

Delts, bis, tris, calves

I switch it up every so often but always come back to this.

 

[fatpat22]

Surely you've seen Big A's growth principles article. Give that a go.

:yeahthat: this is gold!

 

[PitbullTank]

Chest tris delts
Quads hams
Back bis forearms traps

I do calves 3x a week

 

[MisterB]

i do a three day split, works well

M - Chest / Back
W - Biceps / triceps - Abs
F - Shoulders / legs

after each focused muscle group is doner I do a 1 or 2 set blood pump to speed healing on the other parts, so a focused pair of muscles then a feeder workout on the other parts. works well

 

[fade]

Fortitude Training has a 3 day split. I would check that out.

 

[rainstony]

I'm not sure if yall follow the principles of Big A to the T, but how do yall find that 1 set per week per body part allows for enough stimulation to actually grow enough? Just seems like 1 failure set of Bench press and 1 set of flyes for chest once a week just doesn't really add up to enough volume to grow.

 

[Nabz]

I'm not sure if yall follow the principles of Big A to the T, but how do yall find that 1 set per week per body part allows for enough stimulation to actually grow enough? Just seems like 1 failure set of Bench press and 1 set of flyes for chest once a week just doesn't really add up to enough volume to grow.

I know what you mean, I had a real hard time with that as well at first. I tweaked it a little and added an extra exercise for chest, back and legs and honestly the growth that has happened over the last 8 weeks are nothing short of amazing. I always thought growth happened in the gym, nope, it happens when you rest up and eat up.
Now I spend less time at the gym, more time with the wife so all in all wife= happy, muscles=happy me= super happy. Win, win, win situation LOL

 

[rainstony]

I know what you mean, I had a real hard time with that as well at first. I tweaked it a little and added an extra exercise for chest, back and legs and honestly the growth that has happened over the last 8 weeks are nothing short of amazing. I always thought growth happened in the gym, nope, it happens when you rest up and eat up.
Now I spend less time at the gym, more time with the wife so all in all wife= happy, muscles=happy me= super happy. Win, win, win situation LOL

You added an extra exercise at only 1 set?

 

[Nabz]

You added an extra exercise at only 1 set?

No, I do 2 warm ups and one set to complete failure. I just can't jump straight into a heavy set, many little injuries and one partial pec tear.

 

[GottaGain]

I've really been liking Shelby's split ever since I saw him share it on here:

Monday- Chest/Shoulders
Wednesday- Back/Traps
Friday- Arms
Saturday- Legs

So it's 4 days per week, but you get a day off after training the larger muscle groups. Arm exercises aren't too taxing so a day off isn't needed. I like it because it's a good balance of training and rest. If I have to take more than 1 day off in a row I'm itching to get back at it, but if I go too many days in a row I burn out. Maybe you or someone else might like this split too.

 

[g0ttequila]

I know what you mean, I had a real hard time with that as well at first. I tweaked it a little and added an extra exercise for chest, back and legs and honestly the growth that has happened over the last 8 weeks are nothing short of amazing. I always thought growth happened in the gym, nope, it happens when you rest up and eat up.
Now I spend less time at the gym, more time with the wife so all in all wife= happy, muscles=happy me= super happy. Win, win, win situation LOL

very much THIS :yeahthat::yeahthat:

dont underestimate low volume training, man i wish i knew and believed this earlier in my body building "career".

when i tell people i only work out 3x a week, an hour a session tops they think im full of shit.

 

[alfresco]

at the risk of sounding like a broken record

I always thought it best to find the least amount of exercise is
required to give you the maximum amount of results. Another
way of saying it . . . don’t try and see how much exercise you can
stand, try and find how little is really needed.

This is much like anabolics and food, and like I said in an earlier
post somewhere . . . The more you can throw away, the surer
you will be that what remains will have substance.

Having tried ever exercise routine known to man, some you have
not even herd of and speaking from personal experience, what
worked best for me and that was a Monday, Wednesday, Friday
whole body routine; 45 minutes to 1 hour max. of weights with
cardio prior to warm up.

Failing that . . . work out 3 days a week alternating upper body
with lower body with a day off in between. Simple yet productive.
Again, limit your time slinging iron in the gym.

Stretch or do cardio with the extra time in the gym.

 

[warlock]

Fortitude Training has a 3 day split. I would check that out.

I did not know fortitude training had a 3 day split. I thought it was only 4. I'll have to check it out.