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Lifting Routine for 3 Days?

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  • #16
    Ok, my advice for a 3 day split. Everything (except bodyweight exercises) should be reverse pyramid, 5, 8, 12, 15 (for example)

    Day 1: Chest and Back
    Pullups (however many sets to get to 20. If you can't do a pullup, do assisted pullups with a chair).
    Neutral Grip chins (see above)
    Bent over DB Row (I like this better than bent over barbell row because it doesn't hammer the lower back)
    BB Bench
    DB Incline bench
    Pushups

    Day 2: Shoulders and Legs (if you rest less than 1 minute between sets, you can barely do this in under an hour)
    Squats (I know, if you can't, try hack squats and focus on quads)
    Deadlift (ascending pyramid here, not reverse. Final set should be around 4 reps)
    Push press or military press
    lat raises (yes, I know, bb exercise, but I'm a big fan of avoiding shoulder injuries)
    reverse flies (see above)
    Barbell Cuban Press (see above)
    L-Lat Raise (see above)
    Side DB Abduction (see above)
    DB External Rotation (see above)

    Day 3: The gunz. Because if you are a man, you want something there. Even as a primal man. Superset the bicep exercises with the tricep exercises
    Hammer Curls supersetted with Dips
    One arm db curls supersetted with Narrow Grip Bench Press
    Barbell Curls supersetted with Skull Crushers

    My advice on a three day split All three days take less than an hour, though the leg/shoulder day is tough to get done that fast. But the last four exercises are much lower weights and are for specifically exercising the rotator cuff et al.

    --Me

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    • #17
      Originally posted by RichMahogany View Post
      It's a really good, quick way to do that for sure.



      Homemade Squat and Bench Press Stand — End of Three Fitness

      You do have buckets and lumber in the UK, no?
      That's awesome, thanks Rich!

      Comment


      • #18
        Originally posted by adamm View Post
        Ok, my advice for a 3 day split. Everything (except bodyweight exercises) should be reverse pyramid, 5, 8, 12, 15 (for example)

        Day 1: Chest and Back
        Pullups (however many sets to get to 20. If you can't do a pullup, do assisted pullups with a chair).
        Neutral Grip chins (see above)
        Bent over DB Row (I like this better than bent over barbell row because it doesn't hammer the lower back)
        BB Bench
        DB Incline bench
        Pushups

        Day 2: Shoulders and Legs (if you rest less than 1 minute between sets, you can barely do this in under an hour)
        Squats (I know, if you can't, try hack squats and focus on quads)
        Deadlift (ascending pyramid here, not reverse. Final set should be around 4 reps)
        Push press or military press
        lat raises (yes, I know, bb exercise, but I'm a big fan of avoiding shoulder injuries)
        reverse flies (see above)
        Barbell Cuban Press (see above)
        L-Lat Raise (see above)
        Side DB Abduction (see above)
        DB External Rotation (see above)

        Day 3: The gunz. Because if you are a man, you want something there. Even as a primal man. Superset the bicep exercises with the tricep exercises
        Hammer Curls supersetted with Dips
        One arm db curls supersetted with Narrow Grip Bench Press
        Barbell Curls supersetted with Skull Crushers

        My advice on a three day split All three days take less than an hour, though the leg/shoulder day is tough to get done that fast. But the last four exercises are much lower weights and are for specifically exercising the rotator cuff et al.

        --Me
        Seems like a bodybuilding routine to me, with a lot of isolation exercises. This isn't exactly a program for strength.

        Comment


        • #19
          Originally posted by quikky View Post
          Seems like a bodybuilding routine to me, with a lot of isolation exercises. This isn't exactly a program for strength.
          It has squats and deadlifts, bench, presses and rows. That is all strength. Yes, there are isolation exercises, and yes they provide hypertrophy. But you know what? Even isolation exercises help you get stronger. Increasing muscle size is a useful addition to a strength training program, and they do complement each other. All of the competitive power lifters and Olympic lifters do isolation "assistance" work.

          I was just providing this as an option, not trying to convince you to do anything. Personally, I workout like a bodybuilder, with 5 way bodypart split. Sure I do my compound movements for strength, but I also do lots of isolation work too. I like the fact that hypertrophy specific exercises are great for insulin sensitivity (as well as other health benefits). That is my bag. But I'm also reasonably strong (450 lb deadlift, 350 lb squat). They aren't mutually exclusive, you know

          --Me

          Comment


          • #20
            Originally posted by adamm View Post
            It has squats and deadlifts, bench, presses and rows. That is all strength. Yes, there are isolation exercises, and yes they provide hypertrophy. But you know what? Even isolation exercises help you get stronger. Increasing muscle size is a useful addition to a strength training program, and they do complement each other. All of the competitive power lifters and Olympic lifters do isolation "assistance" work.

            I was just providing this as an option, not trying to convince you to do anything. Personally, I workout like a bodybuilder, with 5 way bodypart split. Sure I do my compound movements for strength, but I also do lots of isolation work too. I like the fact that hypertrophy specific exercises are great for insulin sensitivity (as well as other health benefits). That is my bag. But I'm also reasonably strong (450 lb deadlift, 350 lb squat). They aren't mutually exclusive, you know

            --Me
            Do you really think, whether from a strength, or even hypertrophy, standpoint, an average person will benefit more from a lot of isolation work, instead of just diverting that extra time, energy, and recovery to putting more weight on the bar with compound lifts? Remember, it's not like time and recovery are infinite. Time and muscle fatigue spent on doing a bunch of lateral raises would probably be better used for getting one's press to a higher poundage.

            Also, why a 5/8/12/15 type of pyramid. 15 reps of squats or deadlifts in a single set (total being ~40 work reps), especially for a beginner? Why not just do 3 sets of 5 reps and increase the weight a little every time? It has proven quite effective.

            I'd say 99% of lifters can become strong, healthy, and muscular by just doing heavy squats, deadlifts, bench presses, presses, and chin-ups. If you can't become strong with just those exercises, you're doing something wrong.

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            • #21
              I agree. This is a body building workout, not a primal workout. It was interesting to see, so thanks for posting it. But if we go back to my original post, I find it hard to do more than 2 lifts per session and have some visceral fat loss and general health goals, not body building goals.

              So that will kill me.

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              • #22
                Fair 'nuff. Good luck!

                --Me

                Comment


                • #23
                  Originally posted by quikky View Post
                  Do you really think, whether from a strength, or even hypertrophy, standpoint, an average person will benefit more from a lot of isolation work, instead of just diverting that extra time, energy, and recovery to putting more weight on the bar with compound lifts? Remember, it's not like time and recovery are infinite. Time and muscle fatigue spent on doing a bunch of lateral raises would probably be better used for getting one's press to a higher poundage.

                  Also, why a 5/8/12/15 type of pyramid. 15 reps of squats or deadlifts in a single set (total being ~40 work reps), especially for a beginner? Why not just do 3 sets of 5 reps and increase the weight a little every time? It has proven quite effective.

                  I'd say 99% of lifters can become strong, healthy, and muscular by just doing heavy squats, deadlifts, bench presses, presses, and chin-ups. If you can't become strong with just those exercises, you're doing something wrong.
                  You are wrong. The only 2 muscle groups that matter are as follows:

                  1. Biceps
                  2. Calves

                  Now stop squatting in the curl rack.

                  The Champagne of Beards

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                  • #24
                    Ring dips vs Regular dips is equivalent to Squatting and Squatting in a smith machine. Way more muscle stabilization and you will notice your abs activated as well. Just my personal experience.

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                    • #25
                      Originally posted by RichMahogany View Post
                      You are wrong. The only 2 muscle groups that matter are as follows:

                      1. Biceps
                      2. Calves

                      Now stop squatting in the curl rack.

                      Calves? You're clearly a noob brah, it's chest and bi's. I do a 6 day split:

                      - Chest
                      - Bi's
                      - Upper chest
                      - Peak bi's
                      - Lower chest
                      - Brachialis (this is for hardcore lifters brah)

                      Why do calves, don't your wear pants brah? No one can see your legs! Duh.

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                      • #26
                        As rip says build the strength base first with regular dips. Once you have that ring dips won't tax your shoulders. Now muscle ups on the other hand...

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                        • #27
                          Originally posted by JimmyDamage View Post
                          Ring dips vs Regular dips is equivalent to Squatting and Squatting in a smith machine. Way more muscle stabilization and you will notice your abs activated as well. Just my personal experience.
                          By that logic, should we all squat on Bosu balls? I mean there's way more stabilization required.

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                          • #28
                            Double post...

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                            • #29
                              You're right the bosu ball squat is the single greatest lift of all time. Now before you try and big league me for going against the norm know that I'm just going off my personal experience. Someone with adequate strength and form can ring dip with extremely low chance of injury. The range of motion is controlled and very simple. Of course freak accidents happen, you can tear an acl walking down stairs for gods sake. Ring dips won't be for everyone. I've just found they work great for me.

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                              • #30
                                The "adequate strength and form" part is a big if. The chance of shoulder injury is still higher vs regular dips and the benefit isn't great enough to offset it, in my opinion. Plus I imagine you can get stronger with regular dips because it's easier to add weight as your progress.

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