It's no secret that splits are more effective for gaining muscle mass than training for the whole body. Often the priority is a 3-day weight training program that is convenient to follow during the work week. And it is quite justified. Such a program will never let you down, and will help build impressive muscle admirable.
Although training alone on this system is not enough to fully realize its full potential in 3 days a week. But do not despair, I will orient you. I will provide the ideal three-day split program for fast muscle growth for men.
It is impossible to reap the benefits of split training without a competent integrated approach. This means that everything must be taken into account, from the choice of exercises, the combination of muscle groups, the frequency and intensity of training, to the duration of the breaks between sets. In another way, it will not be possible to achieve the expected results and to justify all the hopes placed on this complex.
What is the essence of splits?
Split is a type of strength training, which implies the simultaneous load of several muscle groups on the days of the week. Therefore, in one day you do not work on the whole body, but only on individual muscle groups.
The two main advantages of this method, ensuring its high efficiency in bodybuilding, are related to the fact that split allows you to concentrate on each muscle group, working out them more thoroughly than during training for the whole body. Also, you have more days to recover and grow muscle fibers.
If you read my previous post about the four-day split program , you know that the two most important aspects of building muscles along with a balanced diet are the intensity of training and a good rest.
A three-day split meets all these requirements. Moreover, such a system is very easy and convenient to deal with. Personally, I alternate between three-day and four-day splits: 90 days I study in the first program, and 90 - in the second, and so on. For me, this is the best mode.
Reasons for the popularity of the three-day split
In 9 out of 10 average weightlifting athletes living in a frantic rhythm and finding time to maintain good physical shape, a training program for gaining muscle mass 3 times a week is always preferable. It is perfectly balanced, since 3 days for training is not too much, but not too little. At the same time, you can live life to the fullest and pay attention to other duties without the risk of becoming a permanent inhabitant of the gym.
It’s easy for you to stick to this program, so you won’t miss too many workouts (which is extremely important for muscle growth). But the key factor in the productivity of this complex is the ability to choose the most optimal combination of the six largest muscle groups for each training day.
This complex is also notable for the fact that a 3-time visit to the hall fits perfectly into the workweek. So, you can train your chest and triceps on Monday, your back and biceps on Wednesday, and dedicate Friday pumping shoulders and legs. See how simple it is. You don’t even have to write anything to remember the sequence.
What are the main benefits of 3-day splits?
Comfort is far from the first sign of shock training. If the only asset of the program is its convenience and flexibility of the schedule, then you should not waste time on it. Easy and effortless activity has not yet brought anyone significant results in any area of life, and fitness is no exception.
High-quality and adequate load is an indispensable condition for stable sports progress. Believe me, the complex of exercises that I want to share with you is quite difficult. This is the basic lesson scheme that will make you sweat, but as a reward you will receive the body of your dreams. The first few weeks will seem unbearable. But as soon as you get used to the load and enter the working rhythm, it will become easier to observe the regime, but the effectiveness will not be affected. You will count the hours before your workout.
The true positive feature of the three-time split-method exercises, as I have briefly stated above, is precisely the ability to focus on a specific muscle group and work on it harder than during a circular training for the whole body.
Each muscle group is given a week's rest. When you do not exercise, your muscles grow. In the gym, you destroy muscle fibers, and when you come home, you create the conditions for their self-healing through an optimal diet and rest regimen. Therefore, when you purposefully load the breast once every seven days, then during the remaining six these muscles recover and grow.
Even when you do not perform special exercises for a muscle, it still contracts, playing a supporting role in the study of neighboring groups. For example, when training the muscles of the shoulders, you also load the pectoral muscles because of their adjacent location and the proximity of the attachment points. So in reality, the muscles never stay idle for a whole week, which is even good.
The intensity with which the stabilizer muscle has to be strained provokes even greater growth and does not harm the recovery process at all. Excessive rest should be avoided. If you ever visit third world countries, you will be surprised by the number of people with well-developed arm muscles, who, however, have never been to the gym. The muscles of these guys grow due to everyday manual labor and the use of environmentally friendly products.
I do not call you to such a way of life, but you should keep this in mind the next time you want to count calories, or start to worry about lack of rest or sleep. All that is required of you is not to cheat in training, eat fully, do daily chores, and everything will work out in the best way. So, I made enough arguments in favor of the split method and listed all the advantages of a three-day training complex. The time has come to give you what you came for.
Weight training program 3 times a week
Perform all exercises strictly in that order. Rest between sets for no more than two minutes. Before static stretching, do a series of dynamic stretching exercises (this is optional, but very useful). Before starting the exercise, do not forget to warm up by doing a couple of approaches using 40-60% of your working weight. Keep in mind that warming up does not come at the expense of working approaches, so after it you will find three main approaches with maximum working weight.
Monday: Breast, Triceps, Press
- Bench press: 3 sets of 6-12 reps
- Dumbbell bench press on an incline bench head up: 3 / 8-12
- Hand reduction on the simulator: 3 / 8-10
- Push-ups on the uneven bars on the chest: 3 / 8-16 (legs back, body forward)
- Extension of the arms: 3 / 10-12
- Triceps Dips: 3 / 8-12 (with legs held in front)
- Extension of arms with dumbbells from behind the head: 3 / 6-10
- Bench press with a narrow grip: 2 / 8-10 (elbows pointing forward, arms at a distance of about 12 cm)
- Raising the legs in the hang: 3 / 8-12
- Fitball Crunches: 3 / 8-12
- Sitapas on an inclined bench: 3 / 8-16
Wednesday: Back and Biceps
- Thrust of the upper block: 3 / 8-10
- Rowing: 3 / 8-10
- Deadlift: 4 / 6-8
- Pullup: 4 / Max
- Hammer Style Hand Curl with Dumbbells: 3 / 8-10
- Barbell curl: 3 / 8-10
- Pull up to the chin with a narrow grip: 4 / 8-10
Friday: Shoulders, legs, abs
- Lifting dumbbells through the sides: 3 / 8-10
- Army Bench Press: 3 / 6-10
- Raising your hands forward on the lower block: 3 / 8-10
- Sitting Dumbbell Bench Press: 3 / 6-8
- Bending on the simulator: 3 / 8-10
- Extension on the simulator: 3/8
- Squat: 3 / 6-10
- Toe Rise: 4 / 8-12
- Sitapas: 3 / 8-12 (with slow and controlled muscle contraction)
- Crunch: 4 / 8-12 (perform slowly, can be complicated by adding weight)
- Leg Raising: 3 / 8-12
This easy-to-use complex will help with a set of muscle mass. Remember that the working weight must allow you to complete a given number of repetitions. Therefore, you should not take too light shells and immediately stop the exercise after reaching the desired number of repetitions. So you will not achieve the result. Instead, stop at a weight that will not be able to do more repetitions than indicated.
Develop proper breathing. Observe the rest time after each approach, otherwise you run the risk of exceeding the recommended limit, which will reduce the effectiveness of the training. Also try to time the exercise and try to maintain a constant pace. Work slowly (but not too) and focus.
I myself follow this program and recommend it to many athletes, whom it helps to successfully progress. I wish you good luck in achieving your sporting goals. But if you are engaged in the presented methodology and eat right, you will not need luck. These workouts are time-tested and give one hundred percent result.