There are so many different ideas on weight training and
bodybuilding that it is very difficult to know what to do. This
includes various split routines. Most people don't understand
how splitting up your workouts can dramatically reduce or
increase your training results.
Usually one of two things happen. Some people develop the
'paralysis by analysis' syndrome and end up either never getting
started with a program or they quit soon after starting.
On the flip side, many people go from one weight lifting routine
to another without any rhyme or reason as to why they have
chosen a specific weight training program. And they bounce
around so quickly, changing their lifting program so often, that
they never stick with a routine long enough to know if it's
effective or not.
Many different programs, such as the 3 day training split, can
be very effective. The key is to incorporate the fundamentals of
weight training into the routines. This will allow you to make
the progress that you want. Below, you'll find descriptions of
these fundamentals. Here's an example of one aspect of this.
Let's say you've chosen to workout according to a 3 day split.
You workout three days per week, training each body part once
per week. After a few weeks, you change to a full body workout
and you are still training three times per week. Now you are
training each body part three times per week.
All things being equal, you will need to drastically reduce the
volume of your routine. When you were using one of the 3 day
split routines, you might have been doing 8 work sets for your
chest, because you were only working chest once per week. Now
you are currently working chest three times per week and working
your entire body in that same workout. So, in order to keep
making progress and not overtrain, you may only do 2 sets for
your chest. Likewise, you would reduce the number of sets for
all your other body parts as well.
Here is one of my favorite 3 day split routines
Three Times Per Week
Workout 1 (Monday and Friday)
Squats - 1 x 20
Calf Raises 1 x 15 - 20
Seated Calf Raises 1 x 12 - 15
Close Grip Pulldowns (X-Reps) 1 x 8 - 12
DB Rows (X-Reps) 1 x 8 - 12
DB Pullovers 1 x 8 - 12
Decline Bench Press (X-Reps) 2 x 8 - 12
DB Flyes 1 x 8 - 12
Dips (X - Reps) 1 x 12 - 15
DB Upright Rows (X-Reps) 1 x 8 - 12
Incline Laterals 1 x 8 - 12
DB Lateral Raises 1 x 8 - 12
Workout 2 (Wednesday)
Tricep Pushdowns (X-Reps) 1 x 8 - 12
Incline DB Curls (X-Reps) 1 x 8 - 12
DB Overhead Extensions (Drop Set) 1 x 8 - 12 (6)
DB Concentration Curls (Drop Set) 1 x 8 - 12 (6)
Tricep Kickbacks 1 x 8 -12
Wall BB Curls 1 x 8 - 12
This routine involves working the legs, chest, back, and
shoulders twice per week and working the arms once per week by
themselves.
In order to design an effective program or split routine, it's
important to understand the fundamentals of weight lifting
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