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Message
Is the classic 3 day split dead?
Posted on 1/31/18 at 8:03 pm
Posted on 1/31/18 at 8:03 pm
Is the age-old chest/tri, back/bi, shoulders/legs plan still used?
Im a skinnyfat that is just trying to look good naked and this seems to be my favorite routine style. I like the amount of volume and the chance to focus on the groups and really hit them hard.
Just wondering if anyone else is using this method also.
Im a skinnyfat that is just trying to look good naked and this seems to be my favorite routine style. I like the amount of volume and the chance to focus on the groups and really hit them hard.
Just wondering if anyone else is using this method also.
Posted on 1/31/18 at 8:11 pm to Polar Pop
Think of it like this: bench/OHP, squat, deadlift. Those with accessories.
Posted on 1/31/18 at 8:40 pm to Hu_Flung_Pu
Yea I tend to think main lifts instead of body parts. But means is a 3 way split dead. It's the best split for 95% of guys. I think full body is better though.
Posted on 1/31/18 at 8:44 pm to lsu777
Oh and looking good naked requires getting down to below 12% so long as you have some muscle already.
And why not follow a proven program instead of making up your own?
Might wanna take a look at the kinobody programs if all you care about is looking good naked. Search for my Google drive
And why not follow a proven program instead of making up your own?
Might wanna take a look at the kinobody programs if all you care about is looking good naked. Search for my Google drive
Posted on 2/1/18 at 6:05 am to lsu777
After doing Starting Strength, 5x5, and 531, I've found that a push/pull/legs split works best for me - especially as I get a little older.
Posted on 2/1/18 at 6:38 am to lsu777
quote:
Oh and looking good naked requires getting down to below 12%
This is pretty relative. After my wife had to look at my 30% body fat arse for 18 years she is pretty thrilled with my 16% frame right now. Maybe after this reverse and maintenance I’ll try to get it on down to 12%.
Posted on 2/1/18 at 8:01 am to arktiger28
quote:
This is pretty relative. After my wife had to look at my 30% body fat arse for 18 years she is pretty thrilled with my 16% frame right now. Maybe after this reverse and maintenance I’ll try to get it on down to 12%
touche
Posted on 2/1/18 at 8:32 am to Polar Pop
quote:
Is the age-old chest/tri, back/bi, shoulders/legs plan still used?
Im a skinnyfat that is just trying to look good naked
Naw man, you can tear it up doing this. Just gotta stay at it. All these fancy programs are huge now because nobody makes money on promoting an easy 3 day program that you can master in under a week. Not saying the fancy stuff doesn't work better, but it certainly isn't the only way.
Early last year I realized I could barely button up my pants. Then realized I hadn't been to the gym in months. Had a belly, very little tone/definition, and wasn't filling out medium shirts. Weighed myself in at 170 lbs and 23% body fat, the highest I've ever been, and I said "nope, time to get back at it". I started eating more purposefully (not tracking intake or anything, just being responsible like replacing lunch at the burger place with grilled chicken and broccoli) and hitting the gym at least 4-5 times a week, strictly cycling that 3 day split. My first day out I tried to do my typical chest day warmup and couldn't get 135 up on the bench 10 reps. I was feeling awful weak.
Fast forward three months after starting (no cardio in any of this), I had dropped down to 155 lbs and 14% body fat. Was able to rep 225 4-6 times on the bench depending on the day, so I'd gained significant muscle and strength. I wasn't prancing around Chris Evans style shredded, but I certainly fit in my pants again.
I will say that I kind of plateaued at that point, so I've been incorporating a more purposeful program now to try and hit that next level. But if you're just trying to look good naked? Yeh, that 3-day split will get the job done easily.
Posted on 2/1/18 at 8:46 am to Polar Pop
My days are typically push, pull, legs, and shoulders.
Posted on 2/1/18 at 9:09 am to SabiDojo
quote:I do this but then have a day for arms w/ 30 sec treadmill intervals between each set
My days are typically push, pull, legs, and shoulders.
Posted on 2/1/18 at 10:33 am to Neauxla
quote:
I do this but then have a day for arms w/ 30 sec treadmill intervals between each set
Word. My push (chest and tris) and pull (back and bis), so I don't have a need to do them (arms) on a separate day.
I REALLY need to start doing more ab work and at least SOME cardio (rowing, bike, burpees, jump rope).
This post was edited on 2/1/18 at 10:34 am
Posted on 2/1/18 at 11:28 am to Polar Pop
I go...
Chest/Bis
Legs
Tris
Shoulders
Back/ lighter bis
so the old split but break it up more so I have time for more cardio
Chest/Bis
Legs
Tris
Shoulders
Back/ lighter bis
so the old split but break it up more so I have time for more cardio
Posted on 2/1/18 at 11:47 am to Polar Pop
Did the 3 day split forever.
After about 5 years off went into 5x5 and now 531.
I dig 531 now, might stay here in various forms for awhile.
After about 5 years off went into 5x5 and now 531.
I dig 531 now, might stay here in various forms for awhile.
Posted on 2/2/18 at 7:39 am to Polar Pop
I go this route:
Chest
Back
Shoulders
Legs
Arms
If i cant get to the gym 5 times in the week, i switch to this:
Chest
Back/bis
Shoulders/tris
Legs
I like chest and legs by themselves bc those workouts wear me out the most.
I start all my workouts with the main lifts, i.e. presses, squats, or deadlifts. From there i go to the secondary lifts.
Chest
Back
Shoulders
Legs
Arms
If i cant get to the gym 5 times in the week, i switch to this:
Chest
Back/bis
Shoulders/tris
Legs
I like chest and legs by themselves bc those workouts wear me out the most.
I start all my workouts with the main lifts, i.e. presses, squats, or deadlifts. From there i go to the secondary lifts.
Posted on 2/2/18 at 10:21 am to Polar Pop
i still do a 3 day split. not a lot of leg days but i intermingle them with the other lift days and running.
my wife doesn't look away when i'm naked so i guess it's working.
my wife doesn't look away when i'm naked so i guess it's working.
Posted on 2/3/18 at 8:53 pm to Polar Pop
With my schedule, I want my workouts to be 30mins or less. So I do a 4 day split. But since I bought a few pieces of equipment to work out at home, i can do that. I can always make it to the gym now that it’s in my garage.
Chest/tri
Back/bi
Legs
Shoulders
Pretty standard.
Chest/tri
Back/bi
Legs
Shoulders
Pretty standard.
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