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 Post subject: 3 Day Split Workouts
PostPosted: Tue Jan 22, 2013 10:18 am 
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n00b
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What this means 3 on, 1 off Pull / Push / Legs
ABCX. Week have 1day off? ABCXABCX indeed work muscle train two time a week? :geek:


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Tue Jan 22, 2013 10:45 am 
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Location: Ostenfelde (GER)
you are right with your assumptions.

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 Post subject: Re: 3 Day Split Workouts
PostPosted: Tue Jan 22, 2013 10:57 am 
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3 on 1 off means you work 3 days in a row and then take a day off. Pull/push/legs is how you split the 3 days.

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Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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 Post subject: Re: 3 Day Split Workouts
PostPosted: Tue Jan 22, 2013 2:12 pm 
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like Stu says

too add, or confuse, I'll say this protocol ignore the 7 day week limitations. Some "weeks" you'll have two days off. 1 day off every 4 days.


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Tue Jan 22, 2013 10:10 pm 
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Who says a week has to be 7 days long? Oh, sure, the people who write dictionaries and who make calendars, but ignore them. Your week is 8 days long, and that's OK. My week is 9 days long (axbxcxdxx), if I don't have any interruptions.

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 Post subject: Re: 3 Day Split Workouts
PostPosted: Wed Jan 23, 2013 2:31 am 
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n00b
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ABCX Does not mean 3 days consecutive one day off, and back again ABCXABCX?
Do not get over-training. :tongue:


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Wed Jan 23, 2013 3:56 am 
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naturalmass2 wrote:
ABCX Does not mean 3 days consecutive one day off, and back again ABCXABCX?
Do not get over-training. :tongue:


you had me at :tongue:

Yes, its 3 days exercise 1 day rest
Maybe someone here can put it into a song for you.

Differnt muscle worked each ABC, so you dont 'get over-training'


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Wed Jan 23, 2013 4:03 am 
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n00b
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Ok :laughing3:
Oscar_Actuary What is your split.


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Wed Jan 23, 2013 4:39 am 
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Berkshire Hathaway Inc.NYSE: BRK.
split 50 to 1 in Jan 2010

but seriously,

I am changing frequently.

Anything from
Here are a few I've done

Sunday, Tuesday, Thursday : Full Body

or

Monday Upper, Tuesday Lowe, Thursay Upper, Saturday Lower

or

Tuesday Full Body, Thursday Upper, Saturday Full Body. I think this one works well


In summer I tend to go for 4 days/week to keep workouts shorter. I train in hot garage in summer.

I also will do every other day, Upper/Lower or Full Body.

Rather than try to copy or worry what someone else is doing, you can just try something for a few weeks, and then adjust. For me, I try to keep the following in mind:

1. Do I want to do certain lifts on certain days? I tend to want Heavy leg work at night, especially weekends
2. Will I sometimes use yard work as a warm up, or afterwards? Antoher reasion for more sessions in summer and morning time training
3. How frequently do I want to work my chest / back / legs / arms / shoulders / core
4. How will I vary the intensity
5. What is the rest of my life looknig like, what days will I have time
6. Is there some good tv to watch

keep it simple. Just do it. Adjust. And do it some more


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Wed Jan 23, 2013 10:11 pm 
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Oscar_Actuary wrote:
keep it simple. Just do it. Adjust. And do it some more

:ex:

There's the answer. I think I'll delete everything from the first post to here.

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 Post subject: Re: 3 Day Split Workouts
PostPosted: Wed Jan 23, 2013 10:22 pm 
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but we don't want to lose the early morning comedy gold


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Sun Jan 27, 2013 4:17 am 
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n00b
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What is the difference between "light / heavy workouts 4 Day a Week (2 day split workout)"
and "3 day split: AXBXCXX".
What is better for 2 year experience 160 lb. for Gaining Muscle Mass. :con:


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Sun Jan 27, 2013 7:01 am 
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one workout you do lighter weights for higher reps, the other workout you use heavier weights for lower reps


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 Post subject: Re: 3 Day Split Workouts
PostPosted: Sun Jan 27, 2013 12:45 pm 
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naturalmass2 wrote:
What is better for 2 year experience 160 lb. for Gaining Muscle Mass. :con:


I'm going to presume for you, that which ever you stick with.
Ultimately, for average joe, the simplicity and flexibility of 4 day upper / lower is hard to beat


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