3 day routines

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    3 day routines


    I have been doing a five day a week workout routine for years. i

    dont think its probably the best for me but it is just what i am used

    too. I was wondering what you all thought was the best 3 day a

    week routine for putting on mass in the shortest time possible.

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    here's mine, which works well for me: its EOD workout, so three days one week, then 4 the next.

    WORKOUT # 1

    Squats (ATG) 4x10
    Pull ups (close, med, wide, med) 4x10
    Deadlift to shrug 4x10
    Military Press 4x10
    Push Ups 4x25 (my strong suit, alter to taste, no less than 10)
    Floor Wiper 4x10 (look up on youtube)



    WORKOUT # 2

    Lunges 4x10
    Bench Press 4x10
    Clean and Press 4x10
    Sumo Deadlift to shrug 4x10
    Overhead Squat 4x10
    V - Grip Pullup 4x10



    WORKOUT # 3

    Incline Bench Press 4x10
    Floor wipers 4x10
    Chin Ups (close, med, wide, med) 4x10
    Dips 4x10
    Upright Row (smith machine) 4x10
    The Sled 4x10
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    about 8 weeks ago I started doing this routine and I love it. It's tough but I put on 8lbs with no supps. At 5'10 and 220lbs that's not that easily done anymore!

    I lift M-W-F and do 20 minutes HIIT afterwards (and on saturday with abs) on a bike.

    4 lifts per day and that's it. First one is 5x5 (heavy, same weight all day. move up after you nail it) and the rest are 4x10.

    Squats/Deads
    Bench/Inc DB Press
    Shoulder Press DB/BB
    Chins/Pullups

    Exercises are rotated in reverse so that if you do it first it moves to last and continues until its first again.

    I alternate each workout between Squats/Deads, Bench, Inc DBs, Chins/Pullups.

    Here's an example of 10 days for me.

    Monday
    Squats 5x5
    Inc DB Bench 4x10
    Shoulder Press 4x10
    Chins 4x10 (go weighted if you can

    Wednesday
    Bench 5x5
    Shoulder Press 4x10
    Pullups 4x10
    Deads 4x10

    Friday
    Shoulder Press 5x5
    Chins 4x10
    Squats 4x10
    Inc DB Bench 4x10

    Monday
    Pullups 5x5
    Deads 4x10 (I sometimes reverse it and go heavy for 10x4)
    Inc DB Bench 4x10
    Shoulder Press 4x10

    I love this workout and will go back to it very often. Yes, no direct arm work, you won't need it in my opinion.

    Strong-long 1st post lol
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    How do you perform the cardio. Doing hitt 4 times a week sounds like a lot when trying to gain.
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    Quote Originally Posted by classic27 View Post
    How do you perform the cardio. Doing hitt 4 times a week sounds like a lot when trying to gain.
    I usually go 30 seconds hard 30 seconds easy for 9 minutes (1st minute is easy) and then repeat. Heart rate usually hangs around 135-145 with this. A lot of people will think that's too much cardio for them, those people can just lighten it up a bit and that's fine. I find that I can do almost anything to go with this routine and still gain weight.
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    Great full body routines in here gentlemen! Awesome to see that I'm not the only one who uses and prefers them! I gain so much more in so much less time on full body than on split.

    Also, classic, glad to see you took my advice and are switching things up - it really ought to help with your current situation - and you can't go wrong with either of the above routines. I like Sunclouds incorporation of some less common moves (sled work, sumo deads), but Mikey's admittance that he uses 10x4 is also freaking awesome.

    10x3-5 is by far my fav set/rep scheme and I get told I'm crazy for it frequently - so finding a fellow "advanced cumulative fatigue" supporter is pretty cool!

    Edit: classic, you could do both routines if you want - pick one, do it for a month to six weeks, then do the other.
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    Done full body for about the last 2 years and I'm doing a split now. Not even a full week into it but it's gonna be good.
    Here is the MWF split I am using.

    *=focus on mind-muscle connection

    Back/shoulders/hams
    A1 3x3 hang snatch
    A2 3x5 deadlift
    Weighted p-chain stretch 60 sec
    B1 4x6 DB rows*
    B2 3x8 close-grip pull-up
    Lat stretch 60s each side, trap stretch 30s each side
    C1 3x12 alternating one-DB lateral raise*
    C2 3x9 rear DB fly*
    D1 1xMax Time bent-over 2.5 plate hold for rear delts
    D2 1x20 cable lateral raise
    Shoulder stretch in squat rack (DC style) 60 sec

    Chest/triceps/biceps
    A 3x5 wide flared leaning dips
    B 4x8 Decline DB flared bench press*
    C1 2x12 standing cable chest press*
    C2 2x15 DB pullover+fly combo*
    Weighted stretch in dip station 60s, weighted "Fly" stretch on bench 60s
    D1 3x5 skullcrushers
    D2 3x5 BB curl
    E1 2x10 overhead cable triceps extension*
    E2 2x12 standing alternating DB curl*
    F 1x100 cable curl, close grip
    Weighted triceps stretch 60s each, bicep stretch in squat rack 60s

    Quads/calves
    A. 4x5 no rest DB seated calf raise
    B. 5x5 (Reg park style) High bar deep back squat
    C. 3x8 close, low position leg press*
    D. 1x20 wide, medium position leg press
    Weighted quad stretch off bench 60s each
    E 3x12 calf raise on leg press machine*
    Weighted calf stretch in leg press 60s

    Reg Park style means first two sets are fairly light warmup, last three sets are each heavier than the previous.
    LOVE the weighted stretching...love the first two days so far...first day took about 1:05, second day took about 1:35.
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    Quote Originally Posted by Resolve View Post

    10x3-5 is by far my fav set/rep scheme and I get told I'm crazy for it frequently - so finding a fellow "advanced cumulative fatigue" supporter is pretty cool!
    Amen! once the holiday pass and I get on my dedicated 10x3 I'll be sure to post it up. Good freaking times....though none of my lifting partners have ever enjoyed it!
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    Push Pull Legs


    Have you ever tried a Push Pull Legs routine? You can look it up for more detailed examples. I think that a Monday-push, Wednesday-pull, Friday-legs split can be very effective to put on some mass.
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    Quote Originally Posted by MikeyBuddha View Post
    Amen! once the holiday pass and I get on my dedicated 10x3 I'll be sure to post it up. Good freaking times....though none of my lifting partners have ever enjoyed it!
    Sweet! I did a 10x3 total body routine a few months ago and all my lifts ballooned in strength! Did 2-3 compound movements that hit everything and 1-2isolation moves for lagging bodyparts. One of my all time favorite workouts, though it's freaking draining (just had to make sure I was eating and resting a LOT!). Darn effective too - dropped like 2%BF and gained 5lbs!

    I'll post it up if you like.

    Classic - I mentioned above that you could do suncloud's routine then mikey's, but I realized both focus on 4x10. I'd change one of them over to a 4x6, personally, to change things up and keep the gains coming.
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    Quote Originally Posted by Resolve View Post
    Sweet! I did a 10x3 total body routine a few months ago and all my lifts ballooned in strength! Did 2-3 compound movements that hit everything and 1-2isolation moves for lagging bodyparts. One of my all time favorite workouts, though it's freaking draining (just had to make sure I was eating and resting a LOT!). Darn effective too - dropped like 2%BF and gained 5lbs!

    I'll post it up if you like.

    Classic - I mentioned above that you could do suncloud's routine then mikey's, but I realized both focus on 4x10. I'd change one of them over to a 4x6, personally, to change things up and keep the gains coming.
    That would be awesome if you could post that up! Classic I really like the suggestion of running these back to back and slight altering one. I include the 5x5 on big lifts so that kind of "acts like 4x6" if that makes sense.
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    Quote Originally Posted by Resolve View Post
    Sweet! I did a 10x3 total body routine a few months ago and all my lifts ballooned in strength! Did 2-3 compound movements that hit everything and 1-2isolation moves for lagging bodyparts. One of my all time favorite workouts, though it's freaking draining (just had to make sure I was eating and resting a LOT!). Darn effective too - dropped like 2%BF and gained 5lbs!

    I'll post it up if you like.

    Classic - I mentioned above that you could do suncloud's routine then mikey's, but I realized both focus on 4x10. I'd change one of them over to a 4x6, personally, to change things up and keep the gains coming.
    I'd like to see it, sounds intense!
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    I followed this workout for one month: my deadlift 1RM went from 405 to 455, squats I started with 15 singles at 315 and by the end of the month I was doing 315 for the 10x3. At the end, I was dipping with BW+70 (a PR) and my bench rose by about 25lbs as well. As I mentioned above, I lost 2%BF and gained 5lbs, going from 230 to 235 and 10% to 8%. Diet was carb cycling at about 20% above maintenance on lifting days, 10% on recovery days, and 2 low-carb "control" days per week to prevent fat gain.

    This is not a beginner's routine, nor would I recommend this for anyone on a cut - it is very demanding physically and mentally and requires the capacity to execute proper form with close to 1RM weight every workout for a month. I took butt loads of fish oil for my joints, slept 8hrs a night with at least an hour nap every day; creatine, alcar, bcaas, zma, ba, multi, pre- peri- and post- wo carbs like crazy, contrast showers and as many fruits and veggies as I could cram down my gullet.

    10x3 - "Ultra-Heavy Hypertrophy" (Like my cheesy name?)
    Tuesday
    Big Lifts: Squats, Dips, Chin-ups
    Support Lifts: Reverse Hypers, Wrist Curls

    Thursday
    Big Lifts: Push Press, superset w/Snatch-Grip Deadlift on Platform
    Support Lifts: Barbell Curls, Calf Raise

    Saturday
    Big Lifts: Front Squat or Leg Press, Incline Press, Power Clean
    Support Lifts: Back Extensions, standing cable crunches

    I would also work abs prior to every actual workout - a circuit of reverse crunches, bicycles, leg raises, hand walk-outs and planks.

    Hope you enjoy.
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