3 Day split?? your thoughts ????

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    Question 3 Day split?? your thoughts ????


    I have an idea for a new three day split, right now i do an upper body/ lower body split. Thinking about this new split
    -shoulders, calves, abs
    -back, bi, tri
    -quads, hams
    what do you think, efficient or not, let me know thanks!!!!!!!!

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    ive always hated upper/lower splits but many ppl like it.

    i do


    chest bi

    shoulders legs

    back tri
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    I use more tri for back workouts
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    there are a near infinite number of 3 day splits you can do. you can base it on strengths and weaknesses, body parts, movements, improving sports, etc.

    to narrow it down for you, what are you goals? strength? size? endurance?
    you can call me "ozzie" for short.
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    Strength and size
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    Quote Originally Posted by Borispili View Post
    I have an idea for a new three day split, right now i do an upper body/ lower body split. Thinking about this new split
    -shoulders, calves, abs
    -back, bi, tri
    -quads, hams
    what do you think, efficient or not, let me know thanks!!!!!!!!
    any reason why you would section bi's and tri's but yet no chest? on three days splits its best to stick with core movements....
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    Sorry chest is with back,bi,tri
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    Quote Originally Posted by Borispili View Post
    I have an idea for a new three day split, right now i do an upper body/ lower body split. Thinking about this new split
    -shoulders, calves, abs
    -back, bi, tri
    -quads, hams
    what do you think, efficient or not, let me know thanks!!!!!!!!
    my concern with this is where do deadlifts go? hamstring or back day? or front squats? quads, abz, or back day? squats? quads, hamstrings, back, abz day? and if you are benching does that go on bi,tri day, or shoulders day or back day?

    a body split is great if you like isolation stuff but horrible if you like compound movements. or at least it becomes much harder to figure out where it goes.

    how about having a main lift each day and then working the muscles that support that lift. like you could do this:
    day 1 - squats & quads, abz (anti-lateral flexion), upper back (high rep), and loaded carries
    day 2 - bench or overhead & chest, shoulders, triceps (low reps), abz (anti-rotation), conditioning
    day 3 - deadlifts & hamstrings, low back, upper back (low rep), rows or pullups, biceps, triceps (high reps), heavy swings, and abz (anti-extension & hip flexion with neutral spine)

    or do something like 5/3/1 with big but boring and let the 4th day carry over to the next week.
    you can call me "ozzie" for short.
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    Tht is ****ing complicated but thanks for the thoughts I'm not big on dead lifts cuse I don't want to snap my **** up
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    Quote Originally Posted by Borispili View Post
    Tht is ****ing complicated but thanks for the thoughts I'm not big on dead lifts cuse I don't want to snap my **** up
    deadlifts IMO are critically important. i bet you do it all the time. maybe everyday. whenever you pick up even a pencil off the floor you are deadlifting. and dr mckenzie and dr mcgill, 2 leading spinal biomechanists recommend deadlifts to make a back stronger.
    you can call me "ozzie" for short.
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    Quote Originally Posted by Borispili View Post
    Tht is ****ing complicated but thanks for the thoughts I'm not big on dead lifts cuse I don't want to snap my **** up
    if it is this complicated then dont make your own program. find one that is proven, like texas method, starting strength, 5/3/1 and follow it exactly. do not mess it up by trying to tweak it. it is written as is for a reason. do it for at least 6 months, a year is better. and eat eat eat. keep it simple.
    you can call me "ozzie" for short.
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    eat your heart out with a copy and paste:

    Muscle Building Routine (Beginner)

    Chest, Triceps, Shoulders
    Military Press (Overhead Shoulder Press) 2 sets 8-12 reps
    Flat Bare-bell Bench Press 2 sets 8-12 reps
    Captain's Chairs 1 set till failure
    Ball Crunches 1 set till failure


    Quads, Hamstrings, Calves
    Leg Press or Squats 2-3 sets 10-20 reps

    Glute Ham Raise 2 sets 10-15 reps
    Standing Calf Raises 2-3 sets 25-35 reps


    Back & Biceps
    Bent Over Rows 2-4 sets 8-12 reps
    Pull-ups or Lat Pull-downs 2 sets 8-12 reps
    V-Bar Pull-downs 2 sets 8-12 reps

    Standing Bare-bell Curls 2 sets 8-12 reps





    Muscle Building Routine (Intermediate)
    Chest, Triceps, Shoulders
    Military Press (Overhead Shoulder Press) 3 sets 8-12 reps
    Incline Bench Press or Guillotine Press 3 sets 8-12 reps
    Dips or Flat Bare-bell Bench Press 2-3 sets 8-12 reps (add resistance if needed)
    Captain's Chairs 2 set till failure
    Ball Crunches 2 set till failure

    *Triceps extensions can be done instead of dips but dips are superior exercise for triceps to build strength and size



    Quads, Hamstrings, Calves
    Squats or Leg Press 3-4 sets 10-20 reps
    Ham Glute Raises 3-4 sets 10-15 reps
    Standing Calf Raises 3-4 sets 25-35 reps


    Back & Biceps
    Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
    Bent Over Rows 2-4 sets 8-12 reps

    V-Bar Pull-downs 3-4 sets 8-12 reps
    EZ-Bar Curls or Barebell Curls 3-4 sets 8-12 reps




    Muscle Building Routine (Advanced)
    Chest, Triceps, Shoulders
    Military Press (Overhead Shoulder Press) 3-4 sets 8-12 reps
    Flat Bare-bell Bench Press 3-4 sets 8-12 reps
    Incline Bench Press 3-4 sets 8-12 reps
    Dips 2-3 sets 8-12 reps (add resistance if needed)

    Captain's Chairs 2 set till failure
    Ball Crunches 2 set till failure

    *Triceps extensions can be done instead of dips but dips are superior exercise for triceps to build strength and size



    Quads, Hamstrings, Calves
    Squats 3-4 sets 10-20 reps
    Leg Press 3-4 sets 10-20 reps
    Glute Ham Raise 3-4 sets 10-15 reps
    Hamstring Curls 3-4 sets 8-15 reps
    Standing Calf Raises 2-3 sets 25 reps
    Seated Calf Raises 2-3 sets 20-30 reps


    Back & Biceps
    Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
    Bent Over Rows 3-4 sets 8-12 reps
    V-Bar Pull-downs 3-4 sets 8-12 reps
    EZ-Bar Curls 2 sets 8-12 reps
    Hammer Curls 2 sets 8-12 reps Muscle Building Routine (Beginner)
    Chest, Triceps, Shoulders
    Military Press (Overhead Shoulder Press) 2 sets 8-12 reps
    Flat Bare-bell Bench Press 2 sets 8-12 reps
    Captain's Chairs 1 set till failure
    Ball Crunches 1 set till failure


    Quads, Hamstrings, Calves
    Leg Press or Squats 2-3 sets 10-20 reps
    Glute Ham Raise 2 sets 10-15 reps
    Standing Calf Raises 2-3 sets 25-35 reps


    Back & Biceps
    Bent Over Rows 2-4 sets 8-12 reps
    Pull-ups or Lat Pull-downs 2 sets 8-12 reps
    V-Bar Pull-downs 2 sets 8-12 reps

    Standing Bare-bell Curls 2 sets 8-12 reps





    Muscle Building Routine (Intermediate)
    Chest, Triceps, Shoulders
    Military Press (Overhead Shoulder Press) 3 sets 8-12 reps
    Incline Bench Press or Guillotine Press 3 sets 8-12 reps
    Dips or Flat Bare-bell Bench Press 2-3 sets 8-12 reps (add resistance if needed)
    Captain's Chairs 2 set till failure
    Ball Crunches 2 set till failure

    *Triceps extensions can be done instead of dips but dips are superior exercise for triceps to build strength and size



    Quads, Hamstrings, Calves
    Squats or Leg Press 3-4 sets 10-20 reps
    Ham Glute Raises 3-4 sets 10-15 reps
    Standing Calf Raises 3-4 sets 25-35 reps


    Back & Biceps
    Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
    Bent Over Rows 2-4 sets 8-12 reps

    V-Bar Pull-downs 3-4 sets 8-12 reps
    EZ-Bar Curls or Barebell Curls 3-4 sets 8-12 reps




    Muscle Building Routine (Advanced)
    Chest, Triceps, Shoulders
    Military Press (Overhead Shoulder Press) 3-4 sets 8-12 reps
    Flat Bare-bell Bench Press 3-4 sets 8-12 reps
    Incline Bench Press 3-4 sets 8-12 reps
    Dips 2-3 sets 8-12 reps (add resistance if needed)

    Captain's Chairs 2 set till failure
    Ball Crunches 2 set till failure

    *Triceps extensions can be done instead of dips but dips are superior exercise for triceps to build strength and size



    Quads, Hamstrings, Calves
    Squats 3-4 sets 10-20 reps
    Leg Press 3-4 sets 10-20 reps
    Glute Ham Raise 3-4 sets 10-15 reps
    Hamstring Curls 3-4 sets 8-15 reps
    Standing Calf Raises 2-3 sets 25 reps
    Seated Calf Raises 2-3 sets 20-30 reps


    Back & Biceps
    Pull-ups or Lat Pull-downs 3-4 sets 8-12 reps
    Bent Over Rows 3-4 sets 8-12 reps
    V-Bar Pull-downs 3-4 sets 8-12 reps
    EZ-Bar Curls 2 sets 8-12 reps
    Hammer Curls 2 sets 8-12 reps
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
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    sorry let me correct myself ur right deadlifts are super important and i do do them on quads and hams day, I think i just need to improve my technique so they are more efficient
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