3 day split training/Advice/tips please

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    3 day split training/Advice/tips please


    How's it going fellas

    So I just want some advice and tips on how I can improve my training split, I'm currently using the 10-8-6-15 (50%,75%,100%,30%) Vince Gironda technique, I take 5 deep breaths per set and I have a part A (super sets) and part B (tri sets), it's a 3 day split and I add to full body power days by using another one of Vince Gironda's technique 10-8-6-4 (35%,50%,75%,100%), I'm a big believer in volume training, but I welcome anything, I'm here to learn, for now I'm only going to put up the chest and power routine since I don't have my notebook at this moment
    Here's part A for chest-Monday

    Dumbell Flys/Wide bench press
    Incline dumbell press/Alt dumbell press
    Drag curls/hammer curls
    (wide)Decline bench press/ weighted dips
    (usually finish in 45-60 min)

    Power Day-Tuesday
    Front sqats
    Bench Press
    Millitary Barbell Press
    Weighted pullups
    Straight bar curl
    Skull Crusher
    (usually finish in 35-40 min)

    I will post other routines later on, any advice welcome

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    im a huge supporter of the stronglifts community so any time i see someone looking for a 3-day/week routine, i feel inclined to bring it up

    how do your major lifts look?
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    yeah i changed it up a bit, I've done 4 days splits and 5 day splits, I'm trying something new, On part A i focus on Compound which mainly consist of the big 7 or big 5 whichever, on part B my main focus is isolation where I add on more cable and machine work, I also focus more on smaller muscle groups, I just created the routine and I want to perfect it before I do it for 12 weeks, I will add on the rest of my routine as soon as I'm outa work
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    But i always have a mix of both compound and isolation
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    It would be best if you post your whole routine. So far it looks like you are heading for an imbalanced physique.

    For a three day split, I would recommend looking in to upper body push/upper body pull/lower body.
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    PART A
    BACK/TRI
    Pullups/V lat pulldown
    wide grip Barbell Rows/Deadlift
    Skull Crushers/ Overhead extension
    pullups/hyperextension
    V- cable pushdown

    Legs/shoulder
    Front squat/Romanian DL
    Leg press/Hack squat
    Arnold press/Bent Over laterals
    Leg extension/Leg Curl
    Upright row/shrug
    Calves

    heres the rest of part A
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    I've always liked compound more since it feels more efficient
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    Compared to your smaller muscles you are severely neglecting the hamstrings.

    Biceps, small muscle, 2 heads, appears to be 3 exercises per week.

    Hamstrings: Large muscles, 3 muscles/4 heads...1 exercise per week. And hamstring curls can barely be called a HS exercise since they do not target the hip joint, whereby the hamstrings can create the msot tension.
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    Quote Originally Posted by ZiR RED View Post
    Compared to your smaller muscles you are severely neglecting the hamstrings.

    Biceps, small muscle, 2 heads, appears to be 3 exercises per week.

    Hamstrings: Large muscles, 3 muscles/4 heads...1 exercise per week. And hamstring curls can barely be called a HS exercise since they do not target the hip joint, whereby the hamstrings can create the msot tension.
    I see, well I changed it up today, Im going to follow Houston's advice, I did lower back/legs, still sticking to the 10-8-6-15 method, brutal workout

    Low back/Legs

    Deadlift
    Front Squats/sissy squat
    leg press/Seated Calve
    Goodmornings/Lunge squats
    Leg ext/standing calve

    I took exactly 45 minutes and it really killed my legs

    and tomorrow is my rest day, gonna go to the gym and only do body weight exercises, so what would be a better technique push with pull such as chest and back and hit arms on their own day or push (chest,shoulder,tri) and pull back/biceps,
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    Quote Originally Posted by Mcelis323 View Post
    I see, well I changed it up today, Im going to follow Houston's advice, I did lower back/legs, still sticking to the 10-8-6-15 method, brutal workout

    Low back/Legs

    Deadlift
    Front Squats/sissy squat
    leg press/Seated Calve
    Goodmornings/Lunge squats
    Leg ext/standing calve

    I took exactly 45 minutes and it really killed my legs

    and tomorrow is my rest day, gonna go to the gym and only do body weight exercises, so what would be a better technique push with pull such as chest and back and hit arms on their own day or push (chest,shoulder,tri) and pull back/biceps,
    Push/Pull/Legs makes it hard to screw up programming too much, it forces balance.

    Within your leg day though, you are pushing and pulling. Make sure to give equal attention to your front and back side.

    In my opinion a rest day should be a rest day. Recover and be ready for your push or pull day, whichever you put first. I'm a little confused about your question but upper body push would be the muscles relating to the bench press for example. Chest, shoulders, triceps basically.

    Pull would be the muscles relating to a row. Back and biceps definitely fit here. Shoulders also, they are involved in essentially any upper body motion and you would add rear delt work on this day. (presses,lateral raises and most traditional shoulder lifts fit in to your push day

    If you find your shoulders complain at two upper body days in a row, don't worry about structuring the routine push/legs/pull, it will be fine.

    And I personally like training abs on leg day.

    Edit: FTR, I know how to build a muscular, aesthetically banlanced body however Dr. Cholewa has a website that covers the finer points of programming, the why behind the what usefule, technical advice. I'm an ex-athlete turned meathead. This split is definitely time tested and will put muscle on your frame but tweaks for best practice should be considered as well.

    Here is another website I like: http://www.bodybuildingpro.com/

    Under the training tab there are articles along with pre-drawn BB style splits. Check them out.

    www.exrx.net is another site with fantastic info. but you won't get the personal attention ZirRed can give.

    Just read around, the internet makes everything so easy. Weight training isn't rocket science but you definitely have to get it right to avoid injury and long term complications. Forums are a great tool but there are countless articles by very accomplished coaches and lifters out there, including programming.
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    Great info! Thanks alot Texas, just gave me a great lesson in BB, definitely going to look at the websites and perfect my routine, thanks
  

  
 

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