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Anyone got a good big 3 split??

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  • Anyone got a good big 3 split??

    My whole goal for quite some time will to be to make my body much larger.

    Does anyone have a good split for getting larger using bench,squat,rows etc.?

    I like the concept of DC training but it's still unknown to me what the specifics of DC training are....Future Posted something about "Hard Gainer Training" on Intense muscle, has any one tried this?? I love to workout , so that has always been my downfall (high volume). I'm ready to give lower volume a try.

  • #2
    5x5

    why are you interested in hard gainer workouts? how's your diet?

    Comment


    • #3
      I do this with my prop/tren cycle... It drains you out.

      Day 1:
      Leg Extensions: 2 sets 15-20 reps (warm-ups)
      Front Squat: 3 sets 6-8 reps
      Hack Squat: 3 sets 6-8 reps
      Stiff-Leg Dead Lifts: 3 sets 6-8 reps
      Leg Curls: 3 sets 8-12 reps
      Calf Raises: 3 sets 15 reps (toes in, toes straight and toes out)
      Seated Calf Raises: 3 sets 15 reps ( 15 toes in, 15 toes straight and 15 toes out)
      Lateral Raises: 3 sets 8-12
      Military Press: 3 sets 8-12
      Hammer Dumbbell Press: 3 sets 8-12

      Day 2:
      Incline Dumbbell Press: 4 sets 8-12 reps
      Flat Bench Press: 4 sets 8-12 reps
      Straight-Arm Dumbbell Pullover: 2 sets 8-12 reps
      Rotated Incline Flys: 2 sets 8-12
      Overhead Tricep Barbell Presses: 3 sets 8-12 reps
      Reverse Bench press: 3 sets 8-12 reps
      Front Raises: 3 sets 8-12

      Day 3:
      Bent Barbell Row: 4 sets 8-12 reps
      Under-hand Pulldowns: 4 sets 8-12 reps4
      Seated Cable Row: 2 sets 8-12 reps
      Hammer Pulldowns: 2 sets 8-12 reps
      Standing Barbell Curls: 3 sets 8-12 reps
      Barbell Scott Curl: 3 sets 8-12 reps
      Rear Delt Cable Pulls: 2 sets 8-12 reps
      Trap Bar Shrugs: 3 sets 8-12 reps
      WARNING: I'm probably not going to be nice in my responses. This is just for role playing entertainment and fictional.

      Comment


      • #4
        How does this look??

        How about...

        Bench Press 4x10
        Close Grip Bench 3x12
        Incline DB Press 3x10
        Chest DB Flys 3x10 (switch back and forth between incline and flat every time you do this workout)
        Dips 3x10 (weighted)
        Shrugs 3x15


        Squat 4x10 (parallel)
        Leg Press 3x12 (full range of motion)
        Glute kick backs 3x15
        GHR 3x10
        Leg Extensions 3x12
        DB Shoulder Press 3x10
        Bent Over Laterals 3x12


        Deadlift 4x10,8,8,6
        One arm seated rows 3x8
        Bent over rows 3x10
        Pull ups (weighted) 2x10 -wide grip
        Bicep Curls (use variety of different curls) 8 sets total
        Forarm curls 3x10


        Do it on a template such as this...

        mon: bench day
        tues: off
        wed: squat day
        thurs: off
        friday: pulling day
        sat: off
        sun: off

        Then you'd wanna get the abs in, so using exercises such as russian med ball twists, general crunches, both weighed and none weighted, leg raises, leg drops, oblique crunches, side crunches, incline crunches and that type of stuff. Do some push ups, both clapping and none clapping, and variety of stances so wide and close on days different than your bench day. Do body weight exercises on other days to supplement your workouts and promote recovery.

        So final template:

        mon: bench day
        tues: abs
        wed: squat day
        thurs: abs
        fri: pulling day
        sat: abs
        sun: rest

        Comment


        • #5
          Don't even think about DC training unless you are advanced. Stick to the basics bro. That is the best thing. Here is something that helped me when transitioning from beginner tointermediate:

          Day 1 - Chest & Shoulders
          Day 2 - Legs & Triceps
          Day 3 - Off
          Day 4 - Back & Biceps
          Day 5 - Chest & Shoulders
          Day 6 - Legs
          Day 7 - Off
          Day 8 - Back
          Day 9 - Chest & Shoulders
          Day 10 - Legs & Triceps
          Day 11 - Off
          Day 12 - Back & Biceps
          Day 13 - Legs
          Day 14 - Off

          This way you hit everything 3 times in 2 weeks. I feel beginners/early intermediates can train with a little more volume because they have yet to tap their potential and understand HOW to reach TRUE failure.
          TEAM P/RR/S ELITE
          www.fitcorps.net

          Comment


          • #6
            Originally posted by hossjob View Post
            Don't even think about DC training unless you are advanced. Stick to the basics bro. That is the best thing. Here is something that helped me when transitioning from beginner tointermediate:

            Day 1 - Chest & Shoulders
            Day 2 - Legs & Triceps
            Day 3 - Off
            Day 4 - Back & Biceps
            Day 5 - Chest & Shoulders
            Day 6 - Legs
            Day 7 - Off
            Day 8 - Back
            Day 9 - Chest & Shoulders
            Day 10 - Legs & Triceps
            Day 11 - Off
            Day 12 - Back & Biceps
            Day 13 - Legs
            Day 14 - Off

            This way you hit everything 3 times in 2 weeks. I feel beginners/early intermediates can train with a little more volume because they have yet to tap their potential and understand HOW to reach TRUE failure.
            I've been training a long time bro..I got up 240 once. I'm by not any means like saying I am good, but I know my stuff I would like to think. Thanks for the response.

            Comment


            • #7
              Just do a 5x5. It can be done for quite a while, and nothing is better than building thickness than a routine based around the squats, deads, and heavy pressing.

              Comment


              • #8
                So what's a good 5x5 routine?
                "Life is about choices: tap, nap, or SNAP!" ~ Future UFC Lightweight Champion Marcus Hicks

                Comment


                • #9
                  5 X 5? That is a basic, newbie routine. If Northman is advanced, then he should try something like P/RR/S.
                  TEAM P/RR/S ELITE
                  www.fitcorps.net

                  Comment


                  • #10
                    Originally posted by hossjob View Post
                    5 X 5? That is a basic, newbie routine. If Northman is advanced, then he should try something like P/RR/S.
                    P/RR/S?

                    Couldn't some of the principles of DC Training, such as slower eccentric and extreme stretching apply to other routines?

                    Comment


                    • #11
                      Originally posted by gdbear65 View Post
                      P/RR/S?

                      http://forums.musculardevelopment.co...ad.php?t=12218
                      TEAM P/RR/S ELITE
                      www.fitcorps.net

                      Comment


                      • #12
                        My split gets you 5 workouts in 3 weeks. Good for getting the most out of short ester cycles.
                        WARNING: I'm probably not going to be nice in my responses. This is just for role playing entertainment and fictional.

                        Comment


                        • #13
                          Digging up an old thread. How does 5x5 work for the natural. Zero anabolics except for creatine mono and HMB.

                          M - squat 5x5, BB row 5x5, Flat Bench or Dips 5x5
                          W - Leg Press 5x5, RDL 5x5, Flat Bench or Dips 5x5
                          F - Squat or Leg press 3x5, Decline Bench or Gironda Dips 3x5, Cable Rows 3x5, Skulls 2x10, DB Curl 2x10, DB Lateral 2x10

                          Mass gain as a goal. Eating above maintenance with zero cardio.

                          Comment


                          • #14
                            lol..... 4 years old.

                            doin that will not work for a natty guy. way to much...... 5x5 is ment to be done 1 x wk. you would have to be on alot! for that to be able work for you.
                            http://www.blacklionresearch.com/

                            WORLD PHARM =

                            Comment


                            • #15
                              Bradon Lilly's 'The Cube Method' seems to fit into what you want, have a look on their Facebook page or Google it for some more info.

                              I've been running it for about a month now, I have yet to hear from anyone that has anything bad to say about it. FWIW Konstantinovs is also about to start on the same programme so there must be something to it.

                              It's basically 3 days a week rotating between squats/bench/deads and you also rotate between speed/reps/max effort (often referred to as ME). Fourth day is hypertrophy, weak point training, assistance movements etc or whatever you want really.

                              Comment

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