Training Advice

[P. Bateman]

I need some suggestions on a good 3 day split. I've never trained with weights less than 4 days per week so this is new to me. Due to my new employment position I am required to meet a standard level of cardiovascular fitness and this is going to cut into my weight training. I have approx. an hour to, maybe, an hour and a half per session, but the latter is pushing it.

Thanks guys / gals.

 

[liftsiron]

Push/pull/legs

Chest,shoulders,triceps

Lats,Traps, Biceps

Legs

 

[P. Bateman]

Push/pull/legs

Chest,shoulders,triceps

Lats,Traps, Biceps

Legs

That's the conclusion that I came to as well. I'm just afraid I won't get the necessary volume required to even maintain my current musculature.

 

[liftsiron]

Googol Dave Draper's push/pull/legs routine.

Great routine imo.

 

[P. Bateman]

Thank you

 

[P. Bateman]

There's no shoulder work prescribed in that routine. Odd.

 

[Glycomann]

Pick 10-12 exercises and do 3-4 sets each. Objective is whole body. Hit most fo the body each session. You end up doing 80-110 sets a week. I do this for a couple months sometimes when I'm off. You can do it fast. It's like 30-40 sets in about an hour to hour and 10 min.

 

[P. Bateman]

Pick 10-12 exercises and do 3-4 sets each. Objective is whole body. Hit most fo the body each session. You end up doing 80-110 sets a week. I do this for a couple months sometimes when I'm off. You can do it fast. It's like 30-40 sets in about an hour to hour and 10 min.

There must be little to no rest in between?

 

[clutchitalian]

Push/pull/legs

Chest,shoulders,triceps

Lats,Traps, Biceps

Legs

i like this routine..............

 

[Dawgpound_Hank]

Just focus on the Mac Daddy exercises. Forget all the small isolations. Do squats, deads, benches, inclines, militaries, barbell row, pullups, dips, barbell curl. You won't lose a beat muscle-wise guaranteed. Split these up over 2 workouts, and just alternate workouts every other day. So one week you will do workout A 2x, then the next week you will do workout B 2x, etc etc. Example:

Workout A
-----------
squat
bench press
incline press
military press
dips

Workout B
-----------
deadlift
barbell row
pullups
barbell curl


Just do 2 worksets of each exercise - if you give your all on 2 sets, no more is needed. This is basically a modified version of 5 x 5, with additional exercises and not so many sets.

 

[Glycomann]

There must be little to no rest in between?

I like it that way but no workout is constant but for a few months I like it. I usually do it in under an hour. It's like an hour and 10 with 15 minutes or so cardio. I usually do this when I'm in the dojo more. I'm not trying to add mass when I'm fighting more. it's a waste of time, not possible to do if training hard in the dojo. Lift fast and higher reps with little rest. It saves the joints, holds muscle and adds conditioning. Adding mass is different. 5 days a week in with the weights hard and light cardio. You said you were doing something athletic. If it's intense it will be hard to gain mass at the same time. Best let your body primarily adapt to that activity if you want to get good at it.

I went from 156 lb class to 172 lb class to 189 lb class. The first jump was just natural progression as my body matured along with all the training. The next one I did with weights and light AAS use. In each case I walked around at ~ 160, 180-185, and 200-210 respectively. When I added mass i slowed down in the athletics and focused efforts on weights.

 

[P. Bateman]

I like it that way but no workout is constant but for a few months I like it. I usually do it in under an hour. It's like an hour and 10 with 15 minutes or so cardio. I usually do this when I'm in the dojo more. I'm not trying to add mass when I'm fighting more. it's a waste of time, not possible to do if training hard in the dojo. Lift fast and higher reps with little rest. It saves the joints, holds muscle and adds conditioning. Adding mass is different. 5 days a week in with the weights hard and light cardio. You said you were doing something athletic. If it's intense it will be hard to gain mass at the same time. Best let your body primarily adapt to that activity if you want to get good at it.

I went from 156 lb class to 172 lb class to 189 lb class. The first jump was just natural progression as my body matured along with all the training. The next one I did with weights and light AAS use. In each case I walked around at ~ 160, 180-185, and 200-210 respectively. When I added mass i slowed down in the athletics and focused efforts on weights.

Not concerned about hypertrophy, more concerned about catabolizing. I wish to retain as much mass as possible.

I need to consistantly be able to run 2 miles in 13 minutes to be considered.