Best 3 day mass split?

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    Best 3 day mass split?


    Looking for some advice/opinions I currently train 5 days a week splitting bidy parts like chest one day back another then arms etc.. but im looking for an effective 3 day split as my circumstances have changed recently and 5 days a week is a bit much, done a bit of googling but id prefer to hear from people who have tried and tested 3 day splits
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    Upper/lower/abs accessory work

    Upper:incline bench to row superset,incline flys,over head press,chins or 21s,dips.

    Lower:squat ,calve raises,good mornings,walking lunges.

    Abs:10 minute ab circuit,reverse flys to side raises superset skull crushers and either a compound movement or cardio.
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    Thanks for the input, how many sets and reps would you recommend with that split?
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    Quote Originally Posted by dazzvxr View Post
    Looking for some advice/opinions I currently train 5 days a week splitting bidy parts like chest one day back another then arms etc.. but im looking for an effective 3 day split as my circumstances have changed recently and 5 days a week is a bit much, done a bit of googling but id prefer to hear from people who have tried and tested 3 day splits
    I would strongly consider a push/pull/legs/rest split. There is really no need to have a whole day for accessory and abs work IMO. You will get all the ab work you need from the big lifts of any of the 3 days.

    Either would work... a 3 day split really isnt going to vary much so there is almost no "right" answer.

    Just make sure you are doing bench and overhead press/deads/squats on the appropriate days. I got serious results with this and I just started it up again as a matter of fact.
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    Quote Originally Posted by dazzvxr View Post
    Thanks for the input, how many sets and reps would you recommend with that split?
    What are your goals? Mass with strenght or that puffy look?
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    3 days for mass? DC Training.
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    My goal is mass and strength.. want to stay as lean as possible (hate looking puffy) I like the sound of push, pull, legs... dont suppose you guys know f any good sites that list a god routine for this split do you? Want to make the most of it not just pick one at random off some sight, cheers
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    Quote Originally Posted by dazzvxr View Post
    My goal is mass and strength.. want to stay as lean as possible (hate looking puffy) I like the sound of push, pull, legs... dont suppose you guys know f any good sites that list a god routine for this split do you? Want to make the most of it not just pick one at random off some sight, cheers
    Just Google "3 day push pull legs split".

    If I had more time Id write out an example If it can wait until tomorrow I can do that.

    These guys are all knowledgeable though and they should be able to help you too. I would just start out beginning each workout with one of the "three big lifts" (bench, deads and squats) each day, followed by at least two compound movements and then some accessory work and iso stuff. If your goal is to get lean then I would definitely keep your rest times in between 30 seconds in a minute long at the most and try to incorporate "giant sets" or circuit training into your routine to maximize your heart rate and intensity during your workouts. Like I said before, the two main things you need to be focused on are metabolic stress and metabolic intensity. Those two primary factors are what is going to entice your body to "signal" the right hormone production.
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    I am switching to a 3 times a week full body routine.
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    I'm gonna be running push/legs/pull/rest for the first time. Kinda excited. Gonna do 4 weeks hypertrophy, 4 weeks low rep, 4 weeks high rep
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    Quote Originally Posted by Tomahawk88 View Post
    I am switching to a 3 times a week full body routine.
    Bro I'm doing the same thing with HIT but only got two workouts in this week. I'm all natural and I've never done a full body workout. It shocked the living hell out of my muscles. Soreness beyond belief. Anyway both workouts went well just trying to force some adaptation
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    Quote Originally Posted by JD261985 View Post
    Bro I'm doing the same thing with HIT but only got two workouts in this week. I'm all natural and I've never done a full body workout. It shocked the living hell out of my muscles. Soreness beyond belief. Anyway both workouts went well just trying to force some adaptation
    Haha different thread.

    Ya I decided to start from the very beginning. Might not be the best idea but worth a shot. It is taking some getting used to being so low volume.
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    there are plenty of proven programs that are 3 days a week. look up some 5x5 programs. and try madcow, stronglifts, and 5/3/1 even has a 3 day version.

    pick one you believe in, work hard, sleep hard, eat hard and enjoy your results.
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    http://articles.elitefts.com/trainin...e-triumvirate/

    Also there are numerous 3-Day splits if you find the ebook 5/3/1 Beyond

    Examples:
    Week 1
    OHP/Squat/Bench
    Week 2
    Deadlift/OHP/Squat
    Week 3
    Bench/Deadlift/OHP

    and continue rotating

    Or a full body 3-Day
    Week 1
    -Light Squat, Heavy Bench, Rows
    -Heavy squat, DB Bench, Rows
    -Light Squat, OHP, Deadlift
    Week 2
    -Light Squat, Heavy Bench, Light Deadlift
    -Heavy Squat, Light Bench, Light Deadlift
    -Light Squat, Heavy Bench, Heavy deadlift
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    Push/Pull/Legs can be awesome.

    I've been doing the power muscle burn 3 day split lately and love it.
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    my P/P/L template looks like this

    D1
    1) Bench press (moderately wide grip),
    2) incline bench press (or ohp, shoulder press)
    3) cable crossovers (or dumbbell flyes),
    4) wide grip upright rows (cable or barbell),
    5) side lateral raises (cable or dumbbell),

    6) tricep pressdowns (whatever attachment feels most comfortable),
    7) overhead/incline tricep extensions

    D2
    1) Chin-ups (shoulder width supinated/neutral grip),

    2) pull-ups (moderately wide pronated/neutral grip),

    3) seated rows (moderately wide pronated grip, 45 degree angle between torso and upper arms),

    4) face pulls

    5) rear delt rows (wide grip, pull bar to neck, 90 degree angle between torso and upper arms),

    6) bicep curls
    7) hammer curls

    D3
    1) Romanian deadlifts,
    2) front squats/back squats
    3) leg curls (or glute-ham raises),
    4) leg extensions (or leg press, hack squats, walking lunges etc, just pick a quad dominant exercise),
    5) barbell hip thrusts (or cable pull-throughs),

    6) standing calf raises,

    7) seated calf raises
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    This is mine. Just started it this week

    Push

    Flat bench 5x5
    Db incline 4x8
    Cable Flys 2x15
    BB shoulder press 5x5
    Shoulder press down 4x8
    Close grip bench 5x5
    reverse grip bench 4x8

    Pull
    Deadlift 5x5
    T bar row 4x8
    Wide grip pull ups 2 sets to failure (body weight)
    BB curl 5x5
    Db incline curl 4x8

    Legs
    Squats 5x5
    Front squats 4x8
    Leg press 2x15
    Standing calf raises 2x20

    I'm going to do this for 4 weeks then keep the same routine but change what movements I do and rep ranges
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    Quote Originally Posted by bel1 View Post
    my P/P/L template looks like this

    D1
    1) Bench press (moderately wide grip),
    2) incline bench press (low incline, slightly wider than shoulder width grip),
    3) cable crossovers (or dumbbell flyes),
    4) wide grip upright rows (cable or barbell),
    5) side lateral raises (cable or dumbbell),

    6) tricep pressdowns (whatever attachment feels most comfortable),
    7) overhead/incline tricep extensions

    D2
    1) Chin-ups (shoulder width supinated/neutral grip),

    2) pull-ups (moderately wide pronated/neutral grip),

    3) seated rows (moderately wide pronated grip, 45 degree angle between torso and upper arms),

    4) face pulls

    5) rear delt rows (wide grip, pull bar to neck, 90 degree angle between torso and upper arms),

    6) bicep curls

    7) hammer curls

    D3
    1) Romanian deadlifts,
    2) front squats/back squats
    3) leg curls (or glute-ham raises),
    4) leg extensions (or leg press, hack squats, walking lunges etc, just pick a quad dominant exercise),
    5) barbell hip thrusts (or cable pull-throughs),

    6) standing calf raises,

    7) seated calf raises
    Is there a reason why you do not have any OHP's in that layout?
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    Quote Originally Posted by R1balla View Post
    I'm gonna be running push/legs/pull/rest for the first time. Kinda excited. Gonna do 4 weeks hypertrophy, 4 weeks low rep, 4 weeks high rep
    That's cuz you a BALLA!
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    Mine was:

    Push

    Flat Bench 3x3 (Or weighted dips 5x5, 3x3 never felt effective for dips, even weighted)
    Incline DB Bench 5x5
    Pec Dec 3x10

    Overhead Press 3x3
    Arnold Press 3x8
    Lateral Raise 3x10

    Close Grip BP 3x8 (or skull crushers)
    Reverse Grip Cable Pushdown 3x10

    Pull

    Deadlift 3x3
    Weighted Chin Ups 5x5
    Bent Over BB Row 5x5
    Cable High Row 3x8
    Shrugs 3x12

    BB curls 3x12
    Reverse Grip Cable Curls 3x12

    Legs

    Squats 3x3
    Straight Leg DL 3x8
    Hack Squat (machine) 3x8
    Double Leg Hamstring Curl 3x8
    Single Leg Hamstring Curl 3x8
    Calf Press 3x12
    Calf Raise (machine) burn out

    Weighted back extension 3x12
    Abs, exercises and reps always varied.
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    Quote Originally Posted by PaulBlack View Post

    Is there a reason why you do not have any OHP's in that layout?
    oh i inter OHP and incline bench on my push day kinda missed that out
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    Quote Originally Posted by hvactech View Post

    That's cuz you a BALLA!
    Bahahaha
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    haven't read any replies, just the first post....

    If you're an experienced lifter....DC training....you're welcome
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    Quote Originally Posted by Distilled Water View Post
    haven't read any replies, just the first post....

    If you're an experienced lifter....DC training....you're welcome
    U and me both seem to be the only people on here who consistently suggest DC!
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    Quote Originally Posted by R1balla View Post
    U and me both seem to be the only people on here who consistently suggest DC!
    I think bc we're the only two who gave/give it a true, 100% run and saw how awesome it can be.
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    Quote Originally Posted by Distilled Water View Post

    I think bc we're the only two who gave/give it a true, 100% run and saw how awesome it can be.
    I gave it a 100% run. Got good results but I like high volume+pause explode+ heavy ass weight+bodypart splits. Idk what kind of training you call that but dc did get results. Just like my style more.
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    Quote Originally Posted by Distilled Water View Post

    I think bc we're the only two who gave/give it a true, 100% run and saw how awesome it can be.
    Yeah many people stop around week 6 lol I admit I've done it before but I've ran it full a few times and love it
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    Quote Originally Posted by pyrobatt View Post

    I gave it a 100% run. Got good results but I like high volume+pause explode+ heavy ass weight+bodypart splits. Idk what kind of training you call that but dc did get results. Just like my style more.
    Everybody prefers different stuff for sure. DC isn't my main routine, but I use it once or twice a year as a change of pace routine to shock my body. Plus it's my only routine I incorporate rest pause in so I really get good results from it.
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    Quote Originally Posted by pyrobatt View Post
    I gave it a 100% run. Got good results but I like high volume+pause explode+ heavy ass weight+bodypart splits. Idk what kind of training you call that but dc did get results. Just like my style more.
    That's what a lot of people have a hard time with, the volume.

    I'm not saying you're a liar or anything like that, I respect your opinion, but most ppl don't go balls to the wall with DC. I know I have nothing in the tank after a DC workout and more sore than when using higher volume stuff. I think it's mostly bc it's harder to 100% in 20 sets VS. Everything you've got for 1.

    Like R1 said, it's not for everyone.
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    Quote Originally Posted by Distilled Water View Post
    I think bc we're the only two who gave/give it a true, 100% run and saw how awesome it can be.
    I gave it a go and just grew too much haha. Weight gain was just crazy.

    Quote Originally Posted by Distilled Water View Post
    That's what a lot of people have a hard time with, the volume.

    I'm not saying you're a liar or anything like that, I respect your opinion, but most ppl don't go balls to the wall with DC. I know I have nothing in the tank after a DC workout and more sore than when using higher volume stuff. I think it's mostly bc it's harder to 100% in 20 sets VS. Everything you've got for 1.

    Like R1 said, it's not for everyone.
    I am doing HIT right now which is similar to DC as far as volume goes. I do 12 exercises but only 1 set for each. If you don't give 100% then you miss out. Harder to do than say.
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    Quote Originally Posted by Tomahawk88 View Post

    I gave it a go and just grew too much haha. Weight gain was just crazy.

    I am doing HIT right now which is similar to DC as far as volume goes. I do 12 exercises but only 1 set for each. If you don't give 100% then you miss out. Harder to do than say.
    See, I can't do, let's say, full body workouts. I don't feel warmed up until after my first few sets lol. One reason why I like DC is it incorporates a few solid heavy warmups before you get into the rest pause sets
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    Quote Originally Posted by R1balla View Post
    See, I can't do, let's say, full body workouts. I don't feel warmed up until after my first few sets lol. One reason why I like DC is it incorporates a few solid heavy warmups before you get into the rest pause sets
    I do some calisthenics to warm up. Then it is basically go time. I do slow deliberate movements.
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    Quote Originally Posted by Distilled Water View Post
    I think bc we're the only two who gave/give it a true, 100% run and saw how awesome it can be.
    I've been a DC fan for quite some time, but haven't been posting much since this time last year.
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    I always plan to try DC but I know that I can't do a cArb cut off of 4 hours pre bed.. I follow IF so I need those calories at all meals.

    I can't bring myself to run a program that requires a specific diet. Therefore I wouldn't want to waste my time and not get the desired results.

    I would imagine the carb cut off is due to the low volume aspect of DC.

    For mass/strength in "off season" / not beach season lol I typically turn to full body splits like most have suggested here. 5x5 and 3x3 work great for the big lifts.. 5/3/1 as well. And the appropriate accessory work you can't go wrong.

    Incorporate various sled pulls, pushes, etc as well.

    I also really like using the advanced GVT by poliquin.

    Rather than 10x10 (light weight)
    You use 10x5, then progress 5-8% in weight for the next workout and move to 10x4, then 10x3
    It really gets a huge strength increase and the volume is just right to grow as well with good nutrition.
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    Definitely don't run DC on and IF diet, it isn't for nancies.
    Quote Originally Posted by chedapalooza View Post
    I always plan to try DC but I know that I can't do a cArb cut off of 4 hours pre bed.. I follow IF so I need those calories at all meals.

    I can't bring myself to run a program that requires a specific diet. Therefore I wouldn't want to waste my time and not get the desired results.

    I would imagine the carb cut off is due to the low volume aspect of DC.

    For mass/strength in "off season" / not beach season lol I typically turn to full body splits like most have suggested here. 5x5 and 3x3 work great for the big lifts.. 5/3/1 as well. And the appropriate accessory work you can't go wrong.

    Incorporate various sled pulls, pushes, etc as well.

    I also really like using the advanced GVT by poliquin.

    Rather than 10x10 (light weight)
    You use 10x5, then progress 5-8% in weight for the next workout and move to 10x4, then 10x3
    It really gets a huge strength increase and the volume is just right to grow as well with good nutrition.
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    Quote Originally Posted by TexasGuy View Post
    Definitely don't run DC on and IF diet, it isn't for nancies.
    Lol nope. But LISS cardio is
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
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    I suppose, unless you're leaving it all in the gym.
    Quote Originally Posted by chedapalooza View Post
    Lol nope. But LISS cardio is
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    Quote Originally Posted by TexasGuy View Post
    I suppose, unless you're leaving it all in the gym.
    Just saying bc DC prescribes LISS. Weight programs shouldn't prescribe cardio!! And LISS takes too damn long to be "effective"

    So for the sake of mass programs DC is kinda oxymoronic imo. I see the results in people, but I just feel like there's less strict routes to those results
    "no failure is final, nor is any success"
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    Quote Originally Posted by chedapalooza View Post
    Just saying bc DC prescribes LISS. Weight programs shouldn't prescribe cardio!! And LISS takes too damn long to be "effective" So for the sake of mass programs DC is kinda oxymoronic imo. I see the results in people, but I just feel like there's less strict routes to those results
    It's LISS cardio 3 days a week, 20-40min fasted. This may seem difficult if you've never been in a serious prep but if you have, ****s a walk in the park bro
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    Quote Originally Posted by Distilled Water View Post

    It's LISS cardio 3 days a week, 20-40min fasted. This may seem difficult if you've never been in a serious prep but if you have, ****s a walk in the park bro
    Well no that's nothing lol. Guess I read an incorrect source
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
  

  
 

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