Best Three-Day Work Out?

[Jevan]

Hey there, I’ve been browsing the forum and noticed a “three day work-out” by Cornholio, which went as follows:

Day 1:
Stiff Legged Deadlifts
Overhead Press
Squats
Seated Calve Raises

Day 3:
Barbell Row
Bench Press
Deadlifts
Standing Calves

Day 5:
Shrugs
Barbell Curls
Skull Crushers
Squats


The whole thing seems rather intriguing; but it conflicts with my own three day work-out, which consist of:

Day 1:
Squats/Leg Extensions (superset)
Seated Calve Raises/Strip Sets (superset)
Crunches

Day 3:
Bench Press/Incline Dumbbell Flyes (superset)
Shoulder Press/Side Raises (superset)
Tricep Pushdowns
Reverse Incline Leg Raises

Day 5:
Pull Ups/Latbar Pulldowns (superset)
Bicep Curl/Incline Dumbbell Curls (superset)
Crunches

My question is: Which one of these routines are superior for building muscle mass? And preferably, is there a way for me to combine both routines into one “superior” routine?

Thanks for the help!
-Jevan

 

[Mike P.T.]

If just for overall conditioning and if done for a short period of time I like Cornholio's. I would do On a Mon. Wed. Fri. set scheme though and not 3 days in a row. Most people would burn out.

For superior muscle mass I say for most individuals with average genetics the lower body/upper body push/pull system you have would be superior although seems to be missing alot of exercises. If your an extreme hardgainer though yours would suit you well. I would take away the second pulldown movement though and alternate every other workout between deadlifts and bent barbell rows. For triceps I would alternate between the pushdowns or the overhead tricep extensions. Weekends off im assuming.

 

[lemur]

there is no way to tell.. it would vary from person to person. both seem to be well constructed routines (with corns geared more towards mass building, and yours conditioning), try em both for 6 weeks each and then you can tell which one is better FOR YOU.

 

[Mike P.T.]

there is no way to tell.. it would vary from person to person. both seem to be well constructed routines (with corns geared more towards mass building, and yours conditioning), try em both for 6 weeks each and then you can tell which one is better FOR YOU.

Other way around buddy. Try doing squats every other day and see if you grow. As well, Stiff leg deadlifts and deadlifts hit the legs to a good degree as well as the lower back. The squat also uses the spinal erectors for support so add that. The body typically uses the same muscles and/or supporting muscles every day and if this program were every other day, still would be used too much. good for conditioning, bad for superior muscle mass. Everyone knows it's best to train a muscle group once your past the light beginner stage once every 4-7 days depending on factors as genetics, eating, how mard you train, lifestyle and so forth. Muscle grows at rest but I guess you didn't know that yet. All good. Welcome and learn.

 

[jc21]

i am definatly with mike on this one...but i have to say that both routines suck and i would never come close to either one. there is just way too much missing.

 

[lemur]

yeah, that was a typo, i'm not quite that much of a dumbass, although I'm close

 

[Jevan]

i have to say that both routines suck and i would never come close to either one. there is just way too much missing.

Well, you seem to be a knowledge guy, so I believe what you're saying. But it wouldd be a lot more informative for myself if you could explain what's missing and what I should do differently.

Thanks again.

 

[The Shadow]

i am definatly with mike on this one...but i have to say that both routines suck and i would never come close to either one. there is just way too much missing.

Interesting....maybe you should do a little research on the results of this program...

btw - what are your stats?

 

[ZenMachine]

i am definatly with mike on this one...but i have to say that both routines suck and i would never come close to either one. there is just way too much missing.

I think that more than a few people have had success using Corn's 3 day routine.

I started at 214, dropped 2 pounds the first week. I just finished week 3 and am up to 218. Body fat has stayed about the same. Definitely put on size in my back and my legs.

Maybe not for everyone, but I think saying it sucks is a bit of a stretch.

Zen