How Often Should I Train? | Volume, Intensity & Overtraining
Video taken from the channel: Mike Thurston
This pump is going to feel like a bone-crushing handshake. It is alive, screaming, and ready to deliver you some serious gains in this routine. The Ultimate 3 Day Workout Routine Here is a sample schedule: Day 1: Chest, Triceps, Calves, and Abs; Day 2: Back, Biceps and HIIT; Day 3: Shoulders, Legs and Abs.
Day 3 is a high-volume workout designed to induce serious hypertrophy. Because it’s so intense, you’ll do it on your last training day of the week, giving your fried muscles maximum time to recover and build. Having two consecutive free days may. Working out three days per week is by far the most popular way to workout. While each routine has stated workout days ofMonday, Wednesday and Friday, any other three nonconsecutive days each week can be used.
You can just as easily train on Tuesdays, Thursdays, and Saturdays if it would be better for you. Be sure to program at least one full rest day between training days. Mass Moves Routine You will only be lifting three days per week. (Yes, only three days per week.) Each workout should take you about 60-70 minutes, door to door. 3 Day per week training routines are excellent for beginners and intermediate bodybuilders to pack on muscle mass.
They target biggest muscle groups, allow perfect recovery and hence result in best muscle gains. The professional bodybuilders might make you believe that only 6 day per week blood and sweat drenching workouts work. The 3-Day Full-Body Workout Routine.
With all that out of the way, here’s what the training program looks like. I’ll talk more about why it’s set up the way it is in just a moment. Full Body Workout 1 Bench Press 3 sets x 5-8 reps Lat Pulldown 3 sets x 10-15 reps Squat 3 sets x 5-8 reps Leg Curl 3 sets x 10-15 reps. @Larnce.
No it’s not prefereable. This is the 5-day volume plan condensed to a 3-day routine. This is for people who can’t make it to the gym 5 days a week.
So they’d still cycle the routines like so 3 Day Volume 3 Day HIT and so on. So don’t replace the HIT cycle.with this. Frank Zane’s workout routine is a 3 day body part split focused on muscular hypertrophy. This bodybuilding program uses high volume training sessions to break down muscle fibers and force a growth response. It is best suited for intermediate to advanced level bodybuilders.
Workout Description 3 sets of 10, 4 sets of 12, most training systems out there are what is known as high volume. You use several different exercises for 3-4 sets of moderate rep ranges like 8-12 in hopes to break down muscle tissue, so you can use nutrition and supplementation to recover and grow. That works well because of the low volume of the workouts (essentially 4 work sets and 10-12 total sets per session).
But with a higher volume approach, you can’t have those six weekly workouts and recover as a natural lifter. Volume and frequency are inversely proportional. That’s why with this system, training three to four days a week is best.
List of related literature:
|from Men’s Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show|
|from Becoming a Personal Trainer For Dummies|
|from Science and Development of Muscle Hypertrophy|
|from Natural Bodybuilding|
|from Weight Training For Dummies|
|from Franco Columbu’s Complete Book of Bodybuilding|
|from Williams’ Basic Nutrition & Diet Therapy E-Book|
|from Bodybuilding: The Complete Contest Preparation Handbook|
|from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis|
|from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance|