3 day split and periodization?

**mrchest** · 10-17-2010, 05:04 PM

hi i have always done a 5 day then moving to a 4 day split, (finding beter results) now i want to do a 3 day split, i have read that this is probaly the best way for natty trainers to train to acheive maximum reuslts.

however im not sure wherever i should do full body routines on each day which i here are productive or a standard push pull legs routine which are also productive

i do not no what routine would be beter as i have done neither what are the expeirenced views of both on this forum?

also i have heard peroidlisation in some form is far more productive then a standard 6 to 12 rep range training regime for a standard set amount of time for say 12 weeks?

if i had to pick a routine after much research i would probaly choose a push pull leg routine over a full body routine working muscles groups twice or three times a week, (probaly the way bodybuilding as brought me up) but after much trial and error through the short time i have been training i have had to learn the hardways of overtraining, lack of compound exercises and rest!

i feel i have improved my knowlege enough but still need a lot of advice so what im asking is push pull legs or full body workouts for maximum gains?

**mrchest** · 10-18-2010, 02:36 AM

lol okay guess theres no reply il just post up a routine for a three day split

i was thinking of doing push pull and legs

monday_ 4 sets of incline bench presse 6 _10 reps
4 sets of miltary press 6_10 reps
2 sets of laterial raises 12_15 reps
3 sets of BB narrow grip bench press 6_10reps
2 sets of cable rope pushdown 12_15 reps

wednesday_ 5 sets of deads 6-8 rep range
pullups until failure
5 sets of bentover rows 6_10 reps
3 sets of laterial pulldowns 10_12 reps
3 shrugs 10_12 reps
3 sets of BB bicep curls 6_10 reps
2 sets of incline dumbell arm curls 10_12 reps

thursday_ 1 set of squats 20 reps, do as much as i can for up to 10 reps then rest pause untill i hit 20 reps ( read up this is a very productive way to squat)
4 sets of leg press 12 to 15 reps
4 sets of stiff leged deadlift 10_12 reps
and calf work

or would a three day full body split routine show more results?

i know there is little chest work but read somehwere here that strong points should be subsidised for other parts if they are lagging, so i do not want my shoulders to be fuked by the time i start working on them

**unclem** · 10-18-2010, 02:44 AM

train mon- tues- off wed- thurs- fri on and wkends off. or 4on 2 off or 4on 1 off 3 on 2 off. it depends on wat your training ex[pierience is: if its under 2 yrs constant no layoffs or any breaks then montues on wed off thurs fri on and wkends off. if more then 2 yrs straight no breaks or anything constant then do the other 2 regimes. as the more your training yrs are the more you develope your muscles. so after 2 yrs its just up to u. i always hit 1 bodypart 1 x wk plus abs and calves are done ed of the yr when at the gym.

**mrchest** · 10-18-2010, 03:06 AM

oh yh sory i did not realise that i had put thursday, i meant to write friday,

so basicly your saying if it is under two years stick to a push pull leg routine and if it is over 2 years you can then change to a full body three times a week routine?

would you not say if you have been training for a year your not realy a beginner but an intermediate so you could do a full body routine?

**mrchest** · 10-18-2010, 03:09 AM

but i think i read on a sticky here made by cow gimp or something that having a higher training frequency will proably produce beter results if you train a muscle group two or three times a week with low volume in each session, not sure if he mentioned it was beginners or intermedes or whatever, i cant remeber can anyone else shed some light on this subject?

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