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-   -   Can I do this full body split 3 days in a row ? (http://www.muscleandbrawn.com/forums/showthread.php?t=12541)

cairnsey08 02-18-2013 05:35 PM

Can I do this full body split 3 days in a row ?
 
Day 1 - Chest and triceps
BB bench press 4x8-12
Incline dbell 4x8x12
Pec deck, chest press or cable crossovers 4x8-12
Tricep bench dips 4x10-12 (add weight on upper legs if too easy, do @ slow tempo)
Tricep pushdown 4x10-12

Day 2 - Back and Biceps
Deadlifts 4x6-10
Wide grip Lat pulldown or wide grip chins 4x8-12
Close grip lat pulldown or close grip chins 4x8-12
Bent over BB rows 4x8-12
BB or dbell shrugs 4x8-12
Seated rows 4x8-12
EZ bar curls 4x8-12
Hammer curls 3x8-12

Day 3 - Legs and Shoulders
Squats 4x12
Stiff legged deadlifts 4x12
Calve raises 4x12
Leg press 4x12
BB or Dbell shoulder press 4x8-12
Front raises 3x8-12
Side laterals 3x8-12

Abs Sit ups 4x15, Russian twists with medicine ball 4x15, plank 4x30seconds (twice a week)

bamazav 02-18-2013 05:53 PM

Can you? Yes. Will you be happy afterwards? Probably not.


IMHO that is a ton of volume for three consecutive days. That said, no one will really know until you try it.

Fazc 02-18-2013 07:01 PM

That's a very specialised routine for a very specific purpose and without being too presumptuous I don't think that's for you.

Going off your FB link (hello Andrew!) I think something more along the lines of a full body routine would suit you better. You need more work on the hard exercises. Not less work with the bulk of that being on the fluff exercises.

cairnsey08 02-19-2013 07:53 AM

what do you recommend then ? i dont really like full body i used to do a full body workout working 3sets for 8 reps and all compound movements but i feel sorer with this workout

Tomsen 02-19-2013 08:36 AM

Sure that you feel more sore on this routine, because it is gonna kill you sometime, if you are not on a ton of performance enhancing drugs.

In my opinion you can't recover from such a high volume workout three days in a row, if you are natural. Btw your profile says that you have half a year of exp in training, so a split may probably not be optimal for you as well.

cairnsey08 02-19-2013 08:41 AM

thanks for the advice everyone :) think i might move back to my full body as i need to gain some strength and size

BendtheBar 02-20-2013 10:35 PM

Quote:

Originally Posted by cairnsey08 (Post 326459)
what do you recommend then ? i dont really like full body i used to do a full body workout working 3sets for 8 reps and all compound movements but i feel sorer with this workout

Soreness only indicates connective tissue inflammation. If that is your goal, stick to a split.

If you want muscle building, use a full body. It's what you need right now.

This is merely one workout you could do:

http://muscleandbrawn.com/forums/wor...y-workout.html

Starting strength is another:

Rippetoe Starting Strength Workouts | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Also Starr workouts:

Bill Starr’s Beginners 5×5 Workout 2 | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Bill Starr’s Beginners 5×5 Workout 3 | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

themaster2981 02-21-2013 12:28 AM

As bendthebar pointed out, why not do full body or work on 3 lifts (squats, bench, deadlifts) and build muscle? Trust me, there is lot to be done in these 3 lifts, it takes some time to master these, may be years. You will get used to the soreness caused by full body routines. Just give it time and don't rush things, select a decent full body routine, and I'm sure it won't exceed 4 days a week. You have 3 days in the week to recover from soreness.

Give it a try, bendthebar has given you some useful links, which are decent routines for beginners. Run the entire cycle, eat well and you will see the changes.

Happy training.

cairnsey08 02-22-2013 01:11 PM

Thanks again for all the advice, my goal is to gain muscle mass but i know i need to gain strength to do this, looking at the muscle and brawn program it looks like a good full body workout, thanks for the advice bendthebar


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