Go Back   Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Powerlifting

3 day split is it ok?

Powerlifting discussion on 3 day split is it ok?, within the Bodybuilding Forum; for a 3 day split whats good. i do, Monday, back, biceps, traps, abs, Tuesday, triceps and chest, wednesday, cardio, ...


Reply
 
LinkBack Thread Tools Display Modes
Old 07-16-2008, 12:29 PM   #1
rod
Rank: New Member
Experience: > 1 Year
 
rod's Avatar
 
Join Date: Jul 2008
Location: BOSTON
Posts: 21
Country:

Gender:
Default 3 day split is it ok?

for a 3 day split whats good. i do, Monday, back, biceps, traps, abs, Tuesday, triceps and chest, wednesday, cardio, legs. is this OK or does anyone have a BETTER WAY? i like to get my work out in on those days.
rod is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-16-2008, 12:36 PM   #2
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default

Look at the journal section that have "Starting Strength" or SS in them. They are much better than what you purposed and have been proven to work.

Also, this should be in the training section not powerlifting.

ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal


ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-23-2010, 05:18 AM   #3
mi55
Rank: New Member
Experience: 1-2 Years
 
Join Date: May 2010
Location: New Jersey
Posts: 2

Gender:
Default

What is your goal? Strength? Size? I wouldn't focus too much on isolation movements like biceps, traps etc. because they're small muscles. Instead, I would focus more on compound movements like bench, deads, and squats. Try Monday, Bench, incline DB Press, Standing rows, and deads. Now on monday, you not only working chest/back, your indirectly workin out your biceps, traps, core, forearms, and small muscles like that. On tuesday, Military Barbell press, Squats, stiff legged deads. and on the last workout day since you can only workout three days, i would have the last day squats, deads, bench. Just because theres going to be a long rest period till day 1 again.. i hope i helped out
mi55 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-03-2010, 10:06 AM   #4
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
iron_worker's Avatar
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Country:

Gender:
Send a message via MSN to iron_worker
Default

Well you've got it right that he should be doing the compound movements but are you suggesting the he workout 3 days in a row and what looks like all are full body workouts. That would be torture.

If you're going to do a 3x/week full body routine then at least split up to mon/wed/friday or tues/thurs/sat or something like that. Proper rest is important for all movements. Without proper rest your performance will suffer, your gains will suffer, and your form will likely suffer which could lead to injury.

IW
iron_worker is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 04-12-2011, 09:37 PM   #5
build
Rank: Member
 
Join Date: Mar 2011
Posts: 53

Default

As I always do, I will not include one workout that I feel is THE best for the category, but rather, give you 3 different routines, which are my favorite 3-day splits, that have been proven to yield solid results in both strength and hypertrophy gains. If you like you can complete all 3 routines in 36 weeks (12 weeks/routine)...

build's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
build is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 04-26-2011, 01:57 PM   #6
altrock
Rank: New Member
Experience: 1-2 Years
 
Join Date: Apr 2011
Location: UK
Posts: 5

Gender:
Default

Where is your day for shoulders?
altrock is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-11-2011, 03:17 PM   #7
gt55yw
Rank: New Member
 
Join Date: May 2011
Posts: 22

Default

Quote:
Originally Posted by altrock View Post
Where is your day for shoulders?
I thought his post about three days in a row for lifting was crazy, but a shoulders day? An entire day for shoulders? If he wants anything to do with powerlifting, than shoulders does not have a day, especially limited to three days.

I would run it like a competition. Do squats monday, bench on wednesday, and then deads on friday.

Why?
Squat is your hardest workout. If you want to get strong, it's your most important. You should be fully rested, and 100% ready for it. Also, being the most important you should do it first.
Bench is next because it is a break for your back and legs between squat and deads.
Then deads. I feel it's the easiest, less stressful, and kind of a joke, really. And after deads you have your sat and Sunday off for resting.
gt55yw is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-22-2011, 10:36 AM   #8
Kevsworld
Rank: Member
Experience: 10+ Years
 
Kevsworld's Avatar
 
Join Date: Apr 2009
Location: Manila, Philippines
Posts: 282
Country:

Gender:
Default

If you are still relatively new to training you may want to consider a full body routine. I think you'd get much better results with this as a novel lifter.

Once you become more advanced you may want to look into simple upper/lower body splits. There are some really good ones in Jason Ferruggia's Minimalist Training.
Kevsworld is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-07-2011, 12:23 AM   #9
IronandIvory
Rank: New Member
Experience: 1-2 Years
 
IronandIvory's Avatar
 
Join Date: Jun 2011
Location: Newark-ish NJ
Posts: 29
Country:

Gender:
Default

When I start powerlifting on a 3-day cycle I model my workouts around DC Training. But if youre more "novice" per say then be aware thats much more advanced

IronandIvory's Sig:I can do everything through Him who gives me strength.
-Philippians 4:13
IronandIvory is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-18-2011, 06:48 PM   #10
Ted
Rank: New Member
Experience: 2-3 Years
 
Join Date: Jun 2011
Location: Vancouver
Posts: 12
Country:

Gender:
Default

^same here
Ted is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Powerlifting


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 08:12 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.