3 day split?

AnthonyIOSOS said:
Anyone recommend a 3 day split routine?

What are the benefits and disadvantages?
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Three days splits are fine, especially if you're doing each session as Full-Body - it really depends on what your goals and needs are, as well as your training status and phase of training as to what kind of training split you use, though.

Re benefits and disadvantages, these are also going to change depending on your goals, needs, training status, and training phase.

~Rosie~
The Primordial Woman
 
Rosie Chee Scott said:
Three days splits are fine, especially if you're doing each session as Full-Body - it really depends on what your goals and needs are, as well as your training status and phase of training as to what kind of training split you use, though.

Re benefits and disadvantages, these are also going to change depending on your goals, needs, training status, and training phase.

~Rosie~
The Primordial Woman
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I have been training four years straight and at this point in my the goal is to stay in shape. I'm not looking to get bigger, but want to hold on to what I have. Currently I am on blood pressure medication and just found out my kidneys are not functioning well. I figured a three day split will fit better into my life style and allow me more time for cardiovascular activities. If I can lose some fat that is a plus, and my training will include no supplements due to my kidneys.
 
AnthonyIOSOS said:
I have been training four years straight and at this point in my the goal is to stay in shape. I'm not looking to get bigger, but want to hold on to what I have. Currently I am on blood pressure medication and just found out my kidneys are not functioning well. I figured a three day split will fit better into my life style and allow me more time for cardiovascular activities. If I can lose some fat that is a plus, and my training will include no supplements due to my kidneys.
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If you just want to maintain, three days of resistance training is fine. Go for either all Full-Body sessions or an Upper/Lower/Full-Body, and stick to using the compound lifts.

Invalid Link Removed, so if you want fat loss, then make sure that's set up for it.

Supplements are not required - just make sure that you ARE using a decent multivitamin, though, and get all of your good fats, protein, and BCAAs from your food.

~Rosie~
The Primordial Woman
 
Bigger than I've ever been with this 3-day split:

Monday - Chest and Back
Wednesday - Legs
Friday - Shoulders and Arms

I stopped doing abs completely while trying to grow.
 
Definitely look into DC training if you want to lift 3x a week
 
MEPSE said:
Bigger than I've ever been with this 3-day split:

Monday - Chest and Back
Wednesday - Legs
Friday - Shoulders and Arms

I stopped doing abs completely while trying to grow.
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This sounds like a good option. Are you supersetting the chest and back exercises?
 
UnrealMachine said:
Definitely look into DC training if you want to lift 3x a week
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agreed. although if you dont like dc you can try one of my favs. 3 day push pull set up as week 1- mon-wed-fri- push-pull-push then week 2- pull-push-pull and so on
 
AnthonyIOSOS said:
This sounds like a good option. Are you supersetting the chest and back exercises?
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I haven't been suppersetting, but I may soon since it works well for back/chest and biceps/triceps (on Friday). I really like this workout, and I keep it in this order to keep the back/chest and shoulders/arms separated as much as possible.
 
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