Dogcrapp

[Simon90]

Anyone here trained the 3day split and actually stuck with it consistently for some time?

 

[Richie_Rich]

Yes in younger days, didnt like it prefer volume myself not good for joints and beating log book can become abit of unhealthy obsession

 

[Sjundea]

Anyone here trained the 3day split and actually stuck with it consistently for some time?

Great but you need to be regimented to keep form in check as the inclination for constant progression could see form suffer. That’s when niggles then arose for me

 

[G-G]

Used the general principles for a long time, through 2018-19 I think. Absolutely loved it.

The stretching less so, although I did it but I found the rest pause method great for adding size

 

[Simon90]

Great but you need to be regimented to keep form in check as the inclination for constant progression could see form suffer. That’s when niggles then arose for me

Yeah that's what I was thinking, the constant push for weight on the bar can cause a slip in form just to get an extra rep. I'd like to think I'm at a point now where I'd be able to recognise that though and stop it from happening

It's the 3days that bothers me, I love training and 3 days really isn't much.

On the rest pause sets (12-15reps) say on Incline bench for example , is there a number of reps you try and hit first befoore you rest pause
E.g 140x6 rest pause 3more reps rest pause 2 more reps so 11 reps total
Then next time you do that rotation you get 140x8 rest pause 3 rest pause 2 so 14 reps would you then put the weight up next session? So 145x6 and start again till you hit 12-15 on the rest pause

 

[Mr mac]

Most say the 2 day is more productive due to the enhanced frequency but the 3 day is better for weak point targeting. Sadly the reality of DC training after a few years it’s tough to be sustainable as others have said the log book when it’s all about weight or reps stops you from enjoying training at certain points because it becomes do or die week after week and it’s mentally gruelling

 

[Mr mac]

It isn’t 3 days training though it’s 3 way over 4 days so essentially push pull off legs push off pull legs off etc.

 

[Simon90]

It isn’t 3 days training though it’s 3 way over 4 days so essentially push pull off legs push off pull legs off etc.

Monday Wednesday Friday is the one I'm looking at

 

[Simon90]

It's basically upper lower upper lower m w f m

 

[G-G]

Yeah that's what I was thinking, the constant push for weight on the bar can cause a slip in form just to get an extra rep. I'd like to think I'm at a point now where I'd be able to recognise that though and stop it from happening

It's the 3days that bothers me, I love training and 3 days really isn't much.

On the rest pause sets (12-15reps) say on Incline bench for example , is there a number of reps you try and hit first befoore you rest pause
E.g 140x6 rest pause 3more reps rest pause 2 more reps so 11 reps total
Then next time you do that rotation you get 140x8 rest pause 3 rest pause 2 so 14 reps would you then put the weight up next session? So 145x6 and start again till you hit 12-15 on the rest pause

the strive for more weight is a factor however I found it quite adaptable for those who actually have a life.

by the time your warmed up you know (or should) if you’re feeling good enough to push it. And when that occurs I absolutely did. But on those days where I was tired I’d happily hit 90% of the previous session and not worry about it at all, and didn’t see any negatives due to it.

 

[Mr mac]

As for rest pause Dante says base it on age and joint health. So for anyone over 40 he recommends min 13-15 reps and about 25 total. Younger and healthier can go lower 6-8 then fail looking about 15-20 total

 

[Mr mac]

It's basically upper lower upper lower m w f m

Ah yes so that’s the 2 way split which is 3 days apologies. Yeah it’s mon upper we’d lower fri upper then weekend off then mon lower etc etc. theory being you should be so fooked that 3 days is all you need

 

[Mr mac]

Simon have you ever looked at big beyond belief? Still one of my favourite routines and can be varied if your the sort that likes a lot of training. Or Phil hernons original routine which BBB is based around. 6 day
Day 1 back chest
Day 2 legs
Day 3 delt arms
Day 4 off
Repeat

 

[Simon90]

Ah yes so that’s the 2 way split which is 3 days apologies. Yeah it’s mon upper we’d lower fri upper then weekend off then mon lower etc etc. theory being you should be so fooked that 3 days is all you need

Yeah that's the one mate, I can imagine being fucked from it, it sounds intense as fuck, I just wouldn't know what to do with all that extra time
I think I'll have to give it a go, after all thus volume I've been doing lately the sound of just pushing big weights focusing on getting strong as possible sounds good

 

[Simon90]

Simon have you ever looked at big beyond belief? Still one of my favourite routines and can be varied if your the sort that likes a lot of training. Or Phil hernons original routine which BBB is based around. 6 day
Day 1 back chest
Day 2 legs
Day 3 delt arms
Day 4 off
Repeat

No mate, I was actually reading something similar from Phil funnily enough the other day.
I am sure I've got the big beyond belief pdf on my phone I'll have a look