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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Chat & Conversation
 2 questions in one.... training splits, and anyone LIFT just 3 days a week???
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| Author | Topic: 2 questions in one.... training splits, and anyone LIFT just 3 days a week??? | ||
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Amateur Bodybuilder 
Posts: 135 |
more curious in the 3 days a week aspect... as i am starting to want to train less... but still make gains.     | ||
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Amateur Bodybuilder
Posts: 189 |
as a matter of fact I'm lifting 0nly 3 days a week now... doing mostly compound movements and lots of basics, gettin better results than I thought. ------------------ | ||
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Elite Bodybuilder 
Posts: 780 |
Lift four days per week when bulking, and five days per week when cutting (with cardio). I'm in the camp that says quality over quantity, so I think less is more if you are trying to build muscle. Especially if you are drug free. -TG | ||
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Pro Bodybuilder 
Posts: 357 |
M/W/F here. Monday - Squats/Stiff DLs/Calf Raises Wednesday - Bench/BB Shoulder Presses/Dips Friday - Deads/Chins/Shrugs/Hammer Curls Growing like a madman. -Warik | ||
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Amateur Bodybuilder
Posts: 189 |
close to my w/o warik... my philosophy is to absolutly destroy the muscle and then give it a whole week to heal ------------------ | ||
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Amateur Bodybuilder
Posts: 135 |
so those of you doing more then 3 consider cardio a workout day??? | ||
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Amateur Bodybuilder
Posts: 189 |
I still try for 4 cardio session weekly usually first thing in the morning and never before or after my w/o. ------------------ | ||
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Elite Bodybuilder
Posts: 917 |
PULL pulldowns, 1set: 15reps (warmup) pullovers (cable), 3sets: 12,8,6 pull-ups (wide grip)3sets: all to failure m. grip pulldowns 2sets: 10, 6-8 heavy barbell rows 3sets: 15, 10, 5-7 cable rows 3sets: 12, 8, 5-7 heavy barbell shrugs 4sets: 12, 10, 8, 6 barbell curls 1sets: 10 incline seat DB curls 2sets: 10, 8 Stiff-leg Deads (heavy) 3sets: 12,10,6 hyperextensions (no weight) : 10,10 PUSH -I have overpowering shoulders, so this chest workout may look odd to you.- LEGS I do calves first because I never have enough gas after squats. Barbell squats 5sets: 20,12,12,6,12 ------------------ | ||
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Elite Bodybuilder
Posts: 1154 |
My best results have me doing. Upper Body Lower body every other day with weekends off. Seems simple but my gains in 6 weeks has been astonishing. Start 226lbs at 19% Gaining muscle and strength on a constant basis. | ||
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Elite Bodybuilder
Posts: 790 |
M: Legs T: Chest W: bi's and tri's Th: Back, traps F: shoulders, forearms Sat and Sun off. | ||
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Elite Bodybuilder
Posts: 752 |
Day1: Quads Abs Cardio Day2: Chest Abs Cardio Day3: Back/Traps Abs Cardio Day4: Arms Abs Cardio Day5: Hams Calves Abs Cardio Day6: Shoulders Abs Cardio * I train every other day, so each muscle group gets 11 days rest. If you train heavy, and get in your compound work, then you need this much rest IMO. If you only do shit like leg extensions, Pec Dec, Rear delt machine, & cable crossovers, then you can train each group twice per week. When I decided to switch to a more rest-orientd regimine, I noticed better results in 3 months than I had in the previous couple of years! | ||
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Pro Bodybuilder
Posts: 357 |
roiddog, what's with all the abs & cardio? -Warik [This message has been edited by Warik (edited January 05, 2001).] | ||
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Amateur Bodybuilder
Posts: 135 |
i think he likes to see abs in the mirror... not like us 10+ percenters....  actually, i am upping cardio, eca, abs, and t-3... spring is near... i'd like to get lean then do a major cycle... see if i can be 225 at 7-8% then try to get 255 or so and stay under 10%... | ||
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Pro Bodybuilder
Posts: 357 |
Yes, but he also says that "each muscle group gets 11 days rest" and that "you need this much rest IMO." Last time I checked, the abdominals were muscles, too, no? Cardio is supposed to be hell for people trying to put on mass. Just wondering why he structures his heavy lifting in such a way, but puts abs and cardio every day (and how long for cardio?) -Warik | ||
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Elite Bodybuilder
Posts: 752 |
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posted January 05, 2001 12:55 PM