3-Way Split Frequency

Training Bodybuilding
41

[quote]Murph14 wrote:
so what kind of rep schemes are you guys using? Surely you couldn’t be lifting heavy (less than 6 reps) twice a week for all muscles. I’d like to hear some experiences.[/quote]

The first half of the week is the most intense part/higher volume, and the last part of it is like a “top up”. So, first part of week is low reps (3 reps) plus one or two high rep “back down sets” (8-12) and all accessory exercises are done too (8-12 reps), then depending on how muscles feel on the last part of week, I’ll do low reps (or high reps if still stiff/unmotivated) and usually just the main compound movements (very brief sessions).

That’s one way I’ll do it, or I may just take longer breaks between training muscle groups one week, and then go back to more frequent training (alternate the high frequency with low).

My training is quite flexible like that, and I manage to gain muscle pretty consistently while bulking (or should I say gaining? lol). Scheduled rest periods and planned periodization becomes less necessary if you can “read your body” well (something that comes with experience).

Like many say though, as long as your training split isn’t totally screwed up, you will make gains on ANY program so long as you eat and rest enough (that’s assuming you’ll put enough effort into it).

42

How much volume per exercise and total are you guys typically doing on a split like Legs-Pull-Push-Legs-Pull-Push-OFF? For example, on any one of my days I am doing anywhere from 9-15 working sets (3-5 work sets for 3 exercises). I alternate with a low volume/low reps (3-5) and a high volume/high reps (8-10) day for each push/pull/legs segment.

43

First time poster here, Long time reader.

Preferably I like:
Push Legs off Pull Off Push Legs off Pull ETC.

more of a rolling schedule.

Another rep scheme I’ve heard of that worked for a yates 3way was: 6-8, 8-12, 12-15 rotation.
(I believe it was in one of Modok’s (SP?) thread on body part splits?.)
So it would go:
WEEK 1, Segment 1: Push/pull/legs 6-8
Segment 2: Push/Pull/Legs 8-12
WEEK 2,
Segment 1: Push/Pull/Legs 12-15
Then back to 6-8 at the second segment
Segment 2: Push/pull/legs 6-8
Week 3,
1: 8-12
2: 12-15
And so on.

Also what are your guys perspective on exercises… keep the same exercises for each segment? or Switch it? Something like Incline/flat first push segment and then flyes/decline for second segment.
Using the rep rotation, max effort(or 6-8) would be applied every third week.

Zip.

44

I did a 2X weekly 3 way split (push, pull, legs, push, pull, legs, off) recently for the purposes of cutting up. I used HTH principles. I lost 49 pounds in 12 weeks (10 lbs water at the end) strength went through the roof. I loved the split.

I personally split each day into 2-3 sessions. So for example, Monday would be:

7:00 AM - Chest 2-3 exercises depending on feel.

  1. DB Bench: ramp up to max of 3 reps in 7-8 sets of so
  2. DB Bench: 5X5 with ~20+% less than my max for the 3
  3. Maybe some pumping exercise (optional)

Noon: Shoulders 2-3 exercises depending on feel.

  1. Seated shoulder press: ramp up to max of 3 reps in 7-8 sets of so
  2. Same: 5X5 with ~20+% less than my max for the 3
  3. Maybe some pumping exercise (optional)

Evening: Triceps:

  1. Pressdowns: usually just go for a pump on my triceps. Reps and weight are usually all over the place from 5-30; used all sorts of grips, but like straight bar close grip the best
  2. close grip decline or incline. usually lower reps (sometimes did negatives)
  3. PJRs 8-12 reps 4-5 sets

Based on one of CT’s splits: Forums - T Nation - The World's Trusted Community for Elite Fitness

I freaking loved it and it worked amazingly.

Planning to follow a similar split, in terms of frequency, for my current bulk.

45

1.Chest
2.Legs
3.Shoulders/Back
4.Bi’s and Tri’s
5.Off
And repeat, this works great for me as long as i get in a lot of food and get good rest.
IMO the more days the better if your recovery is good.

46

Would you guys consider a 3-way, 2x weekly schedule to be beginner-friendly?

I am considering:

Push
Pull
Legs
OFF
Push
Pull
Legs
OFF
OFF
(or just one OFF day)

or

Chest/Back
Arms/shoulders
legs/abs
OFF
(repeat)
OFF
OFF

I would do heavy sets (2-3 top sets of 3-4 reps; 60-90s rest between sets) for the first 3 way, and higher reps (3-4 sets of 12-15 reps, 45-60s rest) for the second 3 way.

First Leg day would be something like heavy squat/quad movements, higher rep hams…and second Leg day would be heavy DL/ham movement, higher rep quads. Actually, Push/Pull would be the same: heavy push, higher rep pull…then heavy pull, higher rep push, for the second day in the cycle.

I’m doing a 4 way split right now and like it, but I enjoy varying rep schemes and I feel like I can recover enough for hitting muscles 2x per week. I know the wisdom is “do what works for your body” and I intend to do that, but am curious as to the experience of others with this schedule.

Thoughts?

47

[quote]PonceDeLeon wrote:
Would you guys consider a 3-way, 2x weekly schedule to be beginner-friendly?

I am considering:

Push
Pull
Legs
OFF
Push
Pull
Legs
OFF
OFF
(or just one OFF day)

or

Chest/Back
Arms/shoulders
legs/abs
OFF
(repeat)
OFF
OFF

I would do heavy sets (2-3 top sets of 3-4 reps; 60-90s rest between sets) for the first 3 way, and higher reps (3-4 sets of 12-15 reps, 45-60s rest) for the second 3 way.

First Leg day would be something like heavy squat/quad movements, higher rep hams…and second Leg day would be heavy DL/ham movement, higher rep quads. Actually, Push/Pull would be the same: heavy push, higher rep pull…then heavy pull, higher rep push, for the second day in the cycle.

I’m doing a 4 way split right now and like it, but I enjoy varying rep schemes and I feel like I can recover enough for hitting muscles 2x per week. I know the wisdom is “do what works for your body” and I intend to do that, but am curious as to the experience of others with this schedule.

Thoughts?[/quote]

With the amount of posts you’ve clocked up I’d have guessed you’d know the answer by now? lol

Anyway, for me personally, I like to keep rep schemes constant for a while. At least then, I can discover if it’s my diet that’s causing progress or lack of, and not just “confusing the muscle” by switching rep schemes every week - doing that is the ideal way of losing track of progression.

I can only train upper body optimally twice a week (smaller muscle groups/exercises compared to legs). Legs get hit once a week. I prefer to train no more than 2 days in a row - energy and drive is higher when I do this.

I like to do a heavy set (muscle is ramped using 3 reps/set), followed by a higher rep set (10% less load than the 3 rep heavy set). No major pumping sets, just a good blast set at the end.

IMO, people tend to forget that a program is only as good as the progression in load it provides. Too many people worry so much about rep/set schemes, and doing more sets to get a pump. It’s no use thinking, “oh, my progress has stopped, I need to switch it up!” or “oh my muscles don’t feel big, I’ll do more sets and get a bigger pump”…no, it’s probably just a matter of resting a little and/or eating more (especially enough protein). If this is happening too often (progress halts after a few weeks), you’re probably not eating enough or you’re hitting bodyparts too frequently/not frequently enough (unlikely) or with too much useless volume.

Ramp up to near your 3 rep max, rest, reduce load by 10-15%, rep out to the max. Rest as many days as it takes before that exercise is stronger again. Frequency of an exercise usually falls somewhere between twice every 5-8 days.

And there you have the foundation of your ideal split.

Simples :slight_smile:

48

I’ve been doing the split from C_C’s How do you train thread:

chest + arms

legs + weighted abs

off

shoulders + back

off

repeat (or take 2 days off)

but because of the way its set out i do what i can when i have the time so sometimes i go 3 days straight etc…

So far im in cycle 7 and my strength is on the up every week :smiley:

Im deloading every 4th week like recommended. How often does everyone here do a ‘light’ week?