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Uncover An Effective 3 Day Per Week Weight Training Program
There are so many different ideas on weight training andbodybuilding that it is very difficult to know what to do. Thisincludes various split routines. Most people don’t understandhow splitting up your workouts can dramatically reduce orincrease your training results.Usually one of two things happen. Some people develop the’paralysis by analysis’ syndrome and end up either never gettingstarted with a program or they quit soon after starting. On the flip side, many people go from one weight lifting routineto another without any rhyme or reason as to why they havechosen a specific weight training program. And they bouncearound so quickly, changing their lifting program so often, thatthey never stick with a routine long enough to know if it’seffective or not.Many different programs, such as the 3 day training split, canbe very effective. The key is to incorporate the fundamentals ofweight training into the routines. This will allow you to makethe progress that you want. Below, you’ll find descriptions ofthese fundamentals. Here’s an example of one aspect of this. Let’s say you’ve chosen to workout according to a 3 day split.You workout three days per week, training each body part onceper week. After a few weeks, you change to a full body workoutand you are still training three times per week. Now you aretraining each body part three times per week. All things being equal, you will need to drastically reduce thevolume of your routine. When you were using one of the 3 daysplit routines, you might have been doing 8 work sets for yourchest, because you were only working chest once per week. Nowyou are currently working chest three times per week and workingyour entire body in that same workout. So, in order to keepmaking progress and not overtrain, you may only do 2 sets foryour chest. Likewise, you would reduce the number of sets forall your other body parts as well.Here is one of my favorite 3 day split routinesThree Times Per WeekWorkout 1 (Monday and Friday) Squats – 1 x 20Calf Raises 1 x 15 – 20Seated Calf Raises 1 x 12 – 15Close Grip Pulldowns (X-Reps) 1 x 8 – 12DB Rows (X-Reps) 1 x 8 – 12DB Pullovers 1 x 8 – 12Decline Bench Press (X-Reps) 2 x 8 – 12DB Flyes 1 x 8 – 12Dips (X – Reps) 1 x 12 – 15DB Upright Rows (X-Reps) 1 x 8 – 12Incline Laterals 1 x 8 – 12DB Lateral Raises 1 x 8 – 12 Workout 2 (Wednesday) Tricep Pushdowns (X-Reps) 1 x 8 – 12Incline DB Curls (X-Reps) 1 x 8 – 12DB Overhead Extensions (Drop Set) 1 x 8 – 12 (6)DB Concentration Curls (Drop Set) 1 x 8 – 12 (6)Tricep Kickbacks 1 x 8 -12Wall BB Curls 1 x 8 – 12This routine involves working the legs, chest, back, andshoulders twice per week and working the arms once per week bythemselves.In order to design an effective program or split routine, it’simportant to understand the fundamentals of weight lifting
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