Alternating Rest with Workout Days on 3 Day Split

I was wondering, on the Workout Menu you list workout templates, and under the 3 day split program I noticed there was no mention of XAXBXCX as a split method. Is there a reason this is not included - is it not a good idea?

See Strength Dose-Respons Curve for your answer.

Other 3 and 4 Day Split Options

In your list of 3 day and 4 day splits, I would also like to suggest another couple of options you might want to include:

• 3 day split: AXBXCXX
  • Which is the 3 day split that most people follow.
• 3 day push/pull/legs: ABXCX
  • Vegan bodybuilder friend of mine has made great progress with this split.
• 4 day powerlifting: ABXCDXX
  • A = speed squats
  • B = speed bench
  • C = heavy squat assistance
  • D = heavy bench assistance.

This routine has produced several 900# squatters and 600# benchers for Louie Simmons.

BTW, your site is a common recommendation on the misc.fitness.weights newsgroup... where I'm a regular. We think it's great. Thanks again,

Watson (the ninja of nice) Davis

Watson, Thank you for your usefull suggestions. Regarding "3 day split: AXBXCXX" (above), working each bodypart just once a week may be appropriate for maintenance work or for a program requiring longer recovery, such as high volume training or as a part of a periodization type program.

James Griffing, MS, BS