I’ve never done it myself. If I ever decided to do a 3 day rotation I would definitely give it a go. Everything I’ve read about it is positive. Even if you just did push/ pull without legs would work. A 4 day rotation of 2 heavy days and 2 back off days would work too.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
I’ve never done it myself. If I ever decided to do a 3 day rotation I would definitely give it a go. Everything I’ve read about it is positive. Even if you just did push/ pull without legs would work. A 4 day rotation of 2 heavy days and 2 back off days would work too.
Input from experienced lifters like yourself help immensely!
I love it. I’ve been doing a westside-ish deal that’s split into upper/lower days for a while now, but after an upcoming meet will be switching to push/legs/pull for a while to try to drop some weight. Gonna focus on making workouts shorter and more intense...less focus on the weight, and more short rests. Hopefully carve out some time for cardio at the end of my push/pull days - some days HIIT, others LISS.
I believe it was frank Zane who was a huge fan of that split - especially with the leg days in the middle, because it would always give you shoulders a day off between workouts(assuming an off day between pull and push).
I love it. I’ve been doing a westside-ish deal that’s split into upper/lower days for a while now, but after an upcoming meet will be switching to push/legs/pull for a while to try to drop some weight. Gonna focus on making workouts shorter and more intense...less focus on the weight, and more short rests. Hopefully carve out some time for cardio at the end of my push/pull days - some days HIIT, others LISS.
I believe it was frank Zane who was a huge fan of that split - especially with the leg days in the middle, because it would always give you shoulders a day off between workouts(assuming an off day between pull and push).
He's referring to old school splits Arnold and the guys did back in the day. They'd train chest/back one day, shoulders/arms one day, legs one day and repeat so they'd hit everything twice in one week and have one day of rest. I believe while training for a show they hit two a days and could possibly hit all of these muscle groups three times a week with cardio in on days they'd train a particular muscle group only once for the day.
Read Arnold's Encyclopedia of Modern Bodybuilding he breaks the splits down there. Wanna talk about volume??? Holy shit those guys put in 4-6 hours of gym time DAILY six days a week and they weren't sitting around bullshitting either. The stuff you see in Pumping Iron is them cutting up between sets. Very different mentality those guys had back than and they weren't dependent on drugs. The stuff they did take was only but a few and at much lower doses so they HAD to put in massive amounts of work to see gains.
The ole Golden Era. The physiques were far more impressive back than too in my opinion. Far more striated and less bloaty/bulky mass.
Thanks! We try to give good advice even if it sounds a bit wacky =)
Trying not to lose my damn mind. This bitter divorce + not sleeping I'm worried I'm saying ridiculous things, LOL! What else is new, eh? Feels like I'm living between dimensions, very unreal feeling which I'm not enjoying all that much to be honest.
Thanks! We try to give good advice even if it sounds a bit wacky =)
Trying not to lose my damn mind. This bitter divorce + not sleeping I'm worried I'm saying ridiculous things, LOL! What else is new, eh? Feels like I'm living between dimensions, very unreal feeling which I'm not enjoying all that much to be honest.
Always seeking thoughts and opinions on training protocols. Looking forward to hearing from all of you!
Ita actually what Im doing now.
Day 1-- Chest and Shoulders
Day 2--Back and Biceps
Day 3 --Legs
im doing it for 5 days a week so
week one 12312
week two 31231
week three 23123
i hope you get my drift. i do occasionally throw an extra day off in once in a while