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Full body, 3 day split ideas? - May 2 2008 18:51:53
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GeorgeCee
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I'm getting kinda bored with my routine, I originally started because my shoulders were lagging (because they're prone to injury) and basically all I do is shoulders and pecs. I think it's about time I went back to full body 3 day split.
So can anyone give me some ideas?
Just no lateral or frontal raises because they really mess up my shoulders.
Thanks!
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RE: Full body, 3 day split ideas? - May 3 2008 14:39:05
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iaink
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Day1
Bench press
Squat
Row
Day 2
Overhead press
Deadlift
Chins
Day 3
Dips
Front squats
Power cleans
You can add in a bit of bi, abb and calf work if you want.
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RE: Full body, 3 day split ideas? - May 3 2008 14:50:16
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darkershade
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The routine above doesn't seem like much mate, you say that would give you all over gains?
Just to add - Noticed the quote in the sig - Megadeth ROCK!!!!
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RE: Full body, 3 day split ideas? - May 3 2008 14:58:59
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iaink
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quote:
The routine above doesn't seem like much mate, you say that would give you all over gains?
Why wouldn't it? You don't think benching, OHP work, squats, deadlifts, chine, rows are 'much'?
If you wanted a full body 3 way split there you go.
... yep Megadeth do (or did  ) rock!!!
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RE: Full body, 3 day split ideas? - May 3 2008 15:01:56
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hodgey
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why dont you give the 5 x 5 push/pull/legs routines a go bud, they worked for me :)
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Training 5 x 5 reps
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RE: Full body, 3 day split ideas? - May 3 2008 15:41:02
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darkershade
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quote:
ORIGINAL: iaink
quote:
The routine above doesn't seem like much mate, you say that would give you all over gains?
Why wouldn't it? You don't think benching, OHP work, squats, deadlifts, chine, rows are 'much'?
If you wanted a full body 3 way split there you go.
... yep Megadeth do (or did ) rock!!!
quote:
5 push/pull/legs routines a go bud, they worked for me :)
Just if you look at a typical split there is much more work on individual muscle groups...
Take chest for example; in the full body above you only have dips and bench
In a split chest day might look like: BB bench, Inclined dumbell bench, Dips, flys and so on.
Just thought that it might not be enough work for optimal growth!?
You don't like the latest Megadeth album??? 
< Message edited by darkershade -- May 3 2008 15:42:12 >
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RE: Full body, 3 day split ideas? - May 3 2008 17:15:56
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drewsky
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quote:
ORIGINAL: iaink
Day1
Bench press
Squat
Row
Day 2
Overhead press
Deadlift
Chins
Day 3
Dips
Front squats
Power cleans
You can add in a bit of bi, abb and calf work if you want.
^^^^^^^ love this. I can't recommend it enough.
(I'd do the power cleans, deads and squats 1st though)
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RE: Full body, 3 day split ideas? - May 3 2008 17:16:05
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GeorgeCee
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I gotta agree with darkershade, 3 exercises a day doesn't seem like much to me. I usually do about 6 each time.
Still, megadeth hit their peak in 1990, Rust in peace was like the most perfect thrash metal album ever, but I gotta say, they suck now.
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RE: Full body, 3 day split ideas? - May 3 2008 17:22:47
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drewsky
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quote:
ORIGINAL: darkershade
Just if you look at a typical split there is much more work on individual muscle groups...
Take chest for example; in the full body above you only have dips and bench
In a split chest day might look like: BB bench, Inclined dumbell bench, Dips, flys and so on.
Just thought that it might not be enough work for optimal growth!?
full body relies on stimulating growth effectively and ofthen. With the split type training you have to really hit the muscle because you're not going to be training it again for a while.
This is where the saying 'stimulate don't annihilate' really counts. Any given muscle group is going to be hit multiple times so you have to get the level of stimulation right. The above will be enough, trust me.
quote:
ORIGINAL: darkershade
You don't like the latest Megadeth album???
Listen to it, then listen to the mid 80's to early 90's stuff.
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Registered Nutritionist & Certified Strength and Conditioning Coach with:
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RE: Full body, 3 day split ideas? - May 3 2008 17:25:26
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drewsky
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quote:
ORIGINAL: GeorgeCee
I gotta agree with darkershade, 3 exercises a day doesn't seem like much to me. I usually do about 6 each time.
Try it and see
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RE: Full body, 3 day split ideas? - May 3 2008 17:29:21
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GeorgeCee
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Is this based on the classic 3 x 8-12?
What do you think I should do if I don't feel tired enough after. I always have tonnes of energy which is the main reason I joined a gym in the 1st place. I don't wanna go and come out even more hyper then when I went in lol.
Oh and what's different about front squats and normal squats?
< Message edited by GeorgeCee -- May 3 2008 17:36:40 >
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RE: Full body, 3 day split ideas? - May 3 2008 17:53:00
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fun meter
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Try it. 3 big exercises will take it out of you If you push yourself to get the most you can out (sensibly). Espcially Deadlifts and Squats.
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RE: Full body, 3 day split ideas? - May 3 2008 18:07:40
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Icemansoldier
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This is my 3 day split mate:
DAY 1
BACK, BICEPS, TRAPS
DAY 2
LEGS, SHOULDERS
DAY 3
CHEST, TRICEPS
ABS 2 TIMES A WEEK
hope this helps/give you ideas
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RE: Full body, 3 day split ideas? - May 3 2008 19:26:15
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Mortimer
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quote:
ORIGINAL: drewsky
quote:
ORIGINAL: darkershade
Just if you look at a typical split there is much more work on individual muscle groups...
Take chest for example; in the full body above you only have dips and bench
In a split chest day might look like: BB bench, Inclined dumbell bench, Dips, flys and so on.
Just thought that it might not be enough work for optimal growth!?
full body relies on stimulating growth effectively and ofthen. With the split type training you have to really hit the muscle because you're not going to be training it again for a while.
This is where the saying 'stimulate don't annihilate' really counts. Any given muscle group is going to be hit multiple times so you have to get the level of stimulation right. The above will be enough, trust me.
quote:
ORIGINAL: darkershade
You don't like the latest Megadeth album???
Listen to it, then listen to the mid 80's to early 90's stuff.
^^^ couldnt agree more. Really and honestly a 110%.
Big compounds give you more bang for you buck. Multiple muscles being stimulated with each lift. As Drew has already pointed out with splits you really have to lay into the muscles as were talking possibly of only hitting them once in every 7 days, whereas the effect of a 3 day a week Full body is getting under the bar often with slightly less intensity (remember as Drew again has already said..stimulate dont annihilate)...
Im a big fan of heavy Pull, Push, legs splits as well though. But at the moment im making a return to full body 3 X weekly and am loving it. I'd say shoot for the above routine of:
Day1
Bench press
Squat
Row
Day 2
Overhead press
Deadlift
Chins
Day 3
Dips
Front squats
Power cleans
or for a different way of setting it up:
Workout A
Squat
Bench Press
Deadlift 1 X 5 or 2 X 5
Workout B
Squat
Standing military press
Barbell Row or Power cleans
You train on 3 nonconsecutive days per week.
So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Either 3 X 5, 5 X 5 or 4 X 6 (except the deadlifts as these are obvioulsy on a Squat day so are only for 1-2 X 5)
The great thing is you wouldnt have to go onto more intricate split later down the line with these kinds of routine..you can just start to judisciously add in excersises.
The routine i posted is along the lines of Mark Rippetoes routines and these work great for anyone ..begginer..or intermediate or advanced simply by adding in extra work as required.
< Message edited by Mortimer -- May 3 2008 19:29:41 >
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RE: Full body, 3 day split ideas? - May 3 2008 19:50:37
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cricket_fire
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I like Iaink's program
P.s. I saw Megadeth live last weekend. We even had the rail for it 
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RE: Full body, 3 day split ideas? - May 3 2008 19:51:44
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GeorgeCee
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I get what you're all saying, and I'll give it ago for sure.
So is it best to do every muscle each time I go, or do a specialised day i.e. day 1 shoulders then day 2 back and pecs then day 3 legs?
I always assumed it would be best to do all the types of exercises on the same day e.g.
1. Squat
Dead
Bench
2 overhead press
power clean
dips
3 squat
bb row
chins
< Message edited by GeorgeCee -- May 3 2008 20:02:28 >
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RE: Full body, 3 day split ideas? - May 3 2008 20:23:52
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darkershade
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So if people do full body routines with no need for isolations
why do we add isolations in 3-4 day splits even though splits contain more compounds than full bodies??
I saw megadeth in Brixton academy a couple of months ago and it was amazing.
Sure rust in peace and countdown were the better albums but they are still pushing it out compared to some of my other favourite bands, mentioning no 'talica' names 
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RE: Full body, 3 day split ideas? - May 3 2008 20:47:17
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drewsky
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quote:
ORIGINAL: darkershade
why do we add isolations in 3-4 day splits
As the name suggests it allows you to isloate the muscle thus being able to target it when you are only able to use a light weight, that and people read abvout it in the BB'ing press so feel they have to use them
quote:
ORIGINAL: darkershade
even though splits contain more compounds than full bodies??
More? More movements? Move volume?
There's lots of different split and full body training protocols out there.
quote:
ORIGINAL: darkershade
....countdown were the better albums
... back a bit, no, a bit further... no a little more...
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Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
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RE: Full body, 3 day split ideas? - May 3 2008 20:57:55
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darkershade
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quote:
ORIGINAL: drewsky
quote:
ORIGINAL: darkershade
why do we add isolations in 3-4 day splits
As the name suggests it allows you to isloate the muscle thus being able to target it when you are only able to use a light weight, that and people read abvout it in the BB'ing press so feel they have to use them
quote:
ORIGINAL: darkershade
even though splits contain more compounds than full bodies??
More? More movements? Move volume?
There's lots of different split and full body training protocols out there.
quote:
ORIGINAL: darkershade
....countdown were the better albums
... back a bit, no, a bit further... no a little more...
More in splits:
Standard leg day on push pull legs = Sqauts, leg press, SLDL, lying leg curl, calfs etc
With full body routine above there are only sqauts!
Any my example with chest too!
Now with a standard push pull legs you are doing more exercises for individual muscle groups!
As for isolations... Surely isolating the muscle adds to how hard the muscle is hit and therefore allows for more growth stimulus!?
What i am trying to get my head around is.
With a standard 3 day split you are doing many more exercises than with a standard 3 day full body as above, so if people say both are fine for muscle growth and less = more then why do i see people with 3-4 day splits incorperating loads of sets and stacks of exercises that hit the same muscle groups and claim that they have great gains?
Ah drew, old school mega fan ay... So far so good so what!
< Message edited by darkershade -- May 3 2008 20:59:24 >
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