Thread: "the big three" in one day ..

If your volume was low you could get away with it. I'm not sure how intense you could be though.

The problem with that is that you are going to expend so much energy youre not going to have adequate left to get the most bang for your buck in your second and third groups. Its overkill. Eat over your maintenance and work out decently and rest and you'll gain. As the saying goes, you don't gain muscle in the gym. You do it at home. And as The Great Lee Haney(Fellow South Carolinian) said, Stimulate, not Annihilate!

Hopefully you have more than one day a week open to workout. Spread it out and don't try to kill yourself like the new year resolution crowd.

Originally Posted by largepkg

If your volume was low you could get away with it. I'm not sure how intense you could be though.

Well I mean you could get away with it, and do some pullups, crunches, go jog a mile and cut back flips but the key is, as you stated: Volume and intensity...It will have to suffer. If the goal is to purely gain muscle, why waste time with a less than 100% effort? Thats what I always say.

I don't think my body could handle deadlifts 3 days a week

Originally Posted by Merkaba

Well I mean you could get away with it, and do some pullups, crunches, go jog a mile and cut back flips but the key is, as you stated: Volume and intensity...It will have to suffer. If the goal is to purely gain muscle, why waste time with a less than 100% effort? Thats what I always say.

I agree to a point, like I said. Although, a few years back I ran a 12 week program of full body 3 times EW. I cut the volume by about 1/2 but I was also on AAS at the time. Gains were good but I prefer the traditional splits.

I've done all three in a session many times, but not the same rep range on all of them 3x per week.

Perhaps do the first day of the week high intensity like 5x5, the second day 2x6 @ 10-12 RM for low intensity, then the third day 3x12.

Also, add some rows in there.

i knwo some powerlifters do something like that but deadlifts are only done one a week, and squats twice

so : Tuesday = bench , Squat, Dead lift
Friday = Bench, Squat
Sunday = Bench + secondary muscle movements

at least that is what my coach had it planned out to be Dead lifts were to strenuous to do more than once a week and still make gains he said

that means that i should start with squats on leg day, deads on back days and bench on chest day in combination with other basic exercises for maximal gains