Thread: Just got introduced to a new split

Sounds pretty bad to me.

Why workout three days in a row? How do you know he put on 7 pounds of muscle? Did you do hydrostatic testing? Caliper tests? Do you know it wasn't water weight or fat weight?

He weighed himself, and is a person trainer at the College we lift at, so he has access to a body fat testing machine that they use there. Its this electronic thing that wraps around your arm like a blood pressure machine, not sure how it works or if its accurate. However, I think he would know if it was that mutch water weight, he claims his body fat % did not go up. 1. He has no reason to lie to me about gaining that mutch weight, we dont compete with eachother, or "measure our dicks" so to speak... and hes a pretty honest person, so I have no reason to not beleive him. I THINK he is all natural since he is pretty hesitant of what he puts in his body, and is generally a health nut, but you never know.

Regardless, I made this post to comment on the split, not necessarily the muscle gain he made.

Try it out for 4 weeks and see if you grow,that`s the ONLY way you`ll know if it will work for you or not.

Well in that case, I don't think the split looks very good. What benefit is there in training three straight days? I don't see why anyone would gain so much in a month on such a program - unless they were genetically gifted, on steroids, or hopelessly overtrained in the first place.

How many exercises and sets are there?

next thing you know your friend will be telling you to eat for 3 days then starve yourself for 3 days. i agree with duncan ..... whats the point?

Currently this is the split that I am using:

Day 1: Shoulders/triceps/neck
Day 2: Back/traps/calves
Day 3: chest/biceps/forearms
Day 4: Legs/abs
Day 5: rest
Day 6: repeat cycle/or another rest day

More often than not day 6 is another rest day..It all depends on how I am feeling. I usually don't even count sets (my body tells me when I am done). I do like to keep compound movements in the 6-10 rep range and I like to go with higher reps with the isolation exercises 12-20.

Basically nothing in my routine is written in stone. I may take a rest day in between my four days on, I may not. IMO Experimentation is critical to anyones individual success when it comes to bodybuiding. If anyone happens to find a magic split/set/rep range that is guaranteed to work for all please share.

I see, you guys are probabably right. Not like Im not seeing gains on the split Im already on. Whats that old saying? "If it aint broke dont fix it?"

Thanks guys

Yeah dude, if it ain't broke don't fix it. You're looking massive in your pics so keep on doing what works.

3 days on food, 3 days off, hmmmmm. hehe. that might work. as long as you keep hydrated for those 3 days off.

just like those people who try to lose weight, and don't eat. they lose 6 pounds in 3 days. and then gain back the 6 plus 2 or 3 more when they resume eating.........hmmm.

Originally Posted by Duncans Donuts

Well in that case, I don't think the split looks very good. What benefit is there in training three straight days? I don't see why anyone would gain so much in a month on such a program - unless they were genetically gifted, on steroids, or hopelessly overtrained in the first place.

How many exercises and sets are there?

I train three on one off. I am not on steroids or prohormones or prosteroids. Nor am I gentically gifted. I adjust volume and intensity accodrindly between workouts to make sure that I don't over train and the program works fine for me.

day 1- upper pull
day 2- upper push
day 3- lower
day 4- rest
day 5- repeat