3 and 1 split

[JesseTX]

I am considering a 3 on and one off split...or maybe a 4 and 1.
Ideally, I aim to hit chest and legs 2x a week.
I have an idea that day 1 will look something like:
Chest- flat bench, machine flyes, DB flat. press.
Legs- Quads/calves....leg press, extensions, lunges, standing calf. raises.
Day 2: Back- pulldowns, single arm cable pulls, low row, single arm cable row.
Shoulder- machine press, DB press, DB lateral and front raise, shrugs, rear delt flyes.
Day 3: Chest- incline press, incline DB. flye,dips.
Legs- Hams, calves....leg curls, DB rdl's, hack squat, seated calf raise.


Feedback on 3 day split or better 4 day split??

 

[SteveSmi]

it depends on your %'s

example: if you are nailing your legs 90% then twice a week will not be a smart idea. but if you do it 60% then its fine.

i prefer to go balls to the wall with legs so i only do them once a week

 

[JesseTX]

it depends on your %'s

example: if you are nailing your legs 90% then twice a week will not be a smart idea. but if you do it 60% then its fine.

i prefer to go balls to the wall with legs so i only do them once a week

That makes a lot of sense.
I tend to go heavy myself so I should keep that in mind.

 

[SteveSmi]

That makes a lot of sense.
I tend to go heavy myself so I should keep that in mind.

when you are in your 20's you can handle it. once you get older then you will start noticing hip and knee issues. the constant grinding becomes counter productive if you are dealing with nagging injuries. that is why pro athletes rarely make it past 35

 

[JasonPriest]

if you start experiencing injuries when you are young then expect major problems as you age.

 

[RealQuadzilla40]

I am considering a 3 on and one off split...or maybe a 4 and 1.
Ideally, I aim to hit chest and legs 2x a week.
I have an idea that day 1 will look something like:
Chest- flat bench, machine flyes, DB flat. press.
Legs- Quads/calves....leg press, extensions, lunges, standing calf. raises.
Day 2: Back- pulldowns, single arm cable pulls, low row, single arm cable row.
Shoulder- machine press, DB press, DB lateral and front raise, shrugs, rear delt flyes.
Day 3: Chest- incline press, incline DB. flye,dips.
Legs- Hams, calves....leg curls, DB rdl's, hack squat, seated calf raise.


Feedback on 3 day split or better 4 day split??

i like 3 /1 vs 4/1
gives you 2 full rest days per week and sometimes thats what you need

i suggest a 3 day split

 

[BodyMonster34]

bro hit it hard daily. stop bieng a poosy

 

[CEO]

bros i like 3 one so you get 2 leg days

 

[ROIDDERS]

4 to 1 is easier to split
i even do 4/2 to get more rest days

 

[QuadSweep]

I do the 5/1 split now its working well

 

[Ulter]

if you doing a show you should do 3/1
if offseason 6/1

 

[e2]

depends what you doing
your training is already good stick to it

 

[2Thick]

i dont see an issue with your training no need to change

 

[StevenDarwinMD]

This thread/post was reviewed by our Medical Review board.

 

[Mobster]

Try them both. Everything works but which do YOU make progress on?

 

[JesseTX]

Try them both. Everything works but which do YOU make progress on?

I'm working the 3 and 1 split.
Gonna be on this for a couple of weeks and if I need to, I'll go 4 and 1

 

[ballin2504]

I like Stevesmi’s approach to this.

 

[JesseTX]

I like Stevesmi’s approach to this.

Me too.
I do deal with a lot of pains so it's good info to keep in mind.

 

[Masonic Bodybuilder]

Really you just have to try it and see how you respond. Listen to your body and you will know if it is too much.

 

[JesseTX]

Really you just have to try it and see how you respond. Listen to your body and you will know if it is too much.

I'm gonna need a 4 day split...I can only get 2 muscle groups in per training session.