Barbell Shoulder Press: 3 sets of 10-12 reps With this type of split, you can hit a muscle hard and be out of the gym in an hour or so. 4 x 6. Squat – work up to one heavy set of 5-8 reps and do 3 back-off sets with a lighter weight, Bench press – work up to one heavy set of 5-8 reps and do 3 back-off sets with a lighter weight, Deadlifts – work up to one heavy set of 5-8 reps. Day 1: Upper Body Intermediate: 6-18 months of weight training. Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. At this point, it is better to increase the volume trained on the muscle on the day you work it and allow a longer cycle for it to repair fully and to stimulate growth. Weighted crunches: 3 sets of 12 reps What is 3 Day Split Workout As a name suggest, 3 days split is a workout plan in which you will train your body 3 times a week. Perform full-body and/or simple, basic upper/lower split routines. What I really like about this routine over other bodybuilding workout routines is that you are able to focus on working one group of muscles at a time, allowing other groups to rest. What’s the Best Training Split for a Natural Bodybuilder? You can also add some shoulder work here. A full-body or an upper/lower split will allow more muscle to be stimulated, more frequently. Preacher Curls: 3 sets of 12 reps Front Raises: 3 sets of 12 reps One-Legged Squats/Leg Press: 3 sets of 10-12 reps In my opinion, these are the key take home points on the issue of a “bro split” vs. full body, upper/lower or LPP… 1) If your goal is to experience the fastest and most efficient progress possible regardless of the specific routine, then a bro split will probably not be your ideal choice. – the front deltoid is easy to overtrain since it participates in every pushing exercise. Bro Splits For Natural Bodybuilding: The Bottom Line. Quality over quantity. The next routine we are going to look at is the 4 Day Split which is the next step from the 3 day full body workouts. You need to allow your body to adapt to exercises and recover in order to grow. When you train for more than 2 years or so, the strength gains experienced in the beginning (due to an adaptation in your central nervous system) due not occur at the same rate. There are routines that could make you train 7 days a week or even twice per day for a total of 14 workouts per week. Compound exercises are effective because they teach you how to generate strength and power with your whole body. Without the use of steroids and other ergogenic aids, most lifters will be required to be very strategic and precise with every component of their lifting, training, nutrition, and lifestyle. Hamstring exercise Leg Press: 3 sets of 12 reps Bent Over Row: 4 sets of 6-8 reps 1.Big compound exercises are the best overall. Weighted Pull Ups: 3 sets of 12 reps For instance, an experienced guy with a favorable build can squat every day without problem whereas someone who is not built to squat may find his lower back and knees in serious pain if daily squats are chosen. This routine requires you to train only two days a week and covers everything. Bicep Curl: 3 sets of 10-12 reps Dumbbell curls – 5-6 totals sets. 3 day splits are an excellent choice for natural muscle building. Most of the bodybuilder who has a busy schedule but still able to maintain their desire physique, most of the people follow this routine. Upper body was done on one day and lower on the next. Pull-ups – about 30 total reps, Deadlifts – work up to one heavy set of 5-8 reps, Some kind of rows that do not fatigue the lower back – 3 sets of 20, Day 5: Speed deadlifts and/or assistance leg work, Squat – work up to one heavy set of 5-8 reps and do 3 back-off sets, Romanian deadlift – work up to one heavy set of 8 reps and do 3 back-off sets. Every time you go to the gym you add weight until it becomes hard. The most important steps of building a routine are: – choosing the right exercises for your current condition and goals, – finding a frequency that’s challenging and yet recovery friendly. The major difference was that a bodybuilder aimed to train the entire body in one workout rather than focusing on individual muscle groups on a given day. Skull Crushers: 3 sets of 12 reps Workout and Exercise. The reason why this routine is categorized as intermediate is because now that you have been training longer and you have become stronger in your lifts, you will need more rest to allow proper recuperation between body parts you've trained in your workouts. Side Raises: 3 sets of 12 reps These products are not intended to diagnose, treat, cure or prevent any condition or disease. This will help you avoid elbow pain, which is common with arm isolation. Steve Shaw leads with an opinion piece on the validity of bro splits, while Reemo Petteway provides a kick-ass 5 day split workout. Today I go over my thoughts on this topic. You could cycle an upper/lower split, or do push/pull/legs followed by a rest day (then go again), or set out a 5-day training split as push/pull/legs/upper/lower. Squat – work up to one heavy set of 5-8 reps and do 3 back-off sets with a lighter weight. Deadlift: 4 sets of 6-8 reps In general, the weakest points are the shoulders, the lower back, and the knees. The sets and reps were 3 sets per exercise with 8 to 10 reps. But without doubt one of the great steps forwarding in bodybuilding has been the development of the split system of training. So if you hit upper body/lower body or front/back on Monday/Tuesday and Thursday/Friday, then Wednesday and Saturday would be the time for a low-heart-rate run. Tips To Prepare Your Mind For Heavy Lifting And PR Attempts. Required fields are marked *. When you have more mass in the area, the mind muscle connection improves, and you can activate the triceps more effectively during isolation exercises. Your email address will not be published. Lunges: 3 sets of 12 reps Natty Maximization – A New Book By NattyOrNot.com. 5 x 15. Take advantage of this time in your training as you will experience the 'beginner gains' that you may never experience again. If you want to progress at the bench press, you will have to do bench work frequently. The 3 day split is a very popular workout routine and arguably the best approach to building mass. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. The last split routine we are going to take a look at is the 5 day split which is the most advanced routine that any trainer would recommend for anyone. The disadvantage of only taking one day off instead of the two day weekend is that it throws you off schedule for your next week (if that is important to you). Single-leg Curls. Leg Raises: 3 sets of 12 reps Dumbbell Shrugs: 3 sets of 12 reps, Day 4: Shoulders Bench Press: 4 sets of 6-8 reps Hamstring Curl: 3 sets of 10-12 reps What can the natural athlete do in an effort to maximize his/her training efficiency? Don’t waste energy by starting your routine with small isolation drills unless the goal is to warm-up. Abs Twists: 3 sets of 12 reps, Day 2: Back Notify me of followup comments via e-mail. Lat Pull-down: 3 sets of 12 reps Regardless of what the mainstream muscle media say, there isn’t a perfect bodybuilding split. Leg Press. So this bodybuilding training split is more for experienced bodybuilders and weightlifters. V-Bar Triceps Extension: 3 sets of 12 reps 2.Never do exercises that cause you joint pain. Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. This routine is typically used by beginners and involves full body workouts. Today I take you through half of a two day split workout. The body performs better when more muscle is stimulated at once. Deadlifts: 3 sets of 12 reps You will reach a point where it will be very tough to add more weight to your lifts or even grow additional muscle. Day 1: Chest – never squat after deadlifts to protect your lower back. Advanced: 24 months or more of weight training consistently. They offer a quality mix of time in the gym, and off days for recovery. Standing Calf Raises: 3 sets of 10-12 reps, Day 4: Upper Body At that point, you deload by reducing the working weight to a level that’s just a little higher than your starting point. After training for many years and developing your maximal strength and growth, you may need to start training using a 5 day split routine focusing on only 1-2 muscle groups per workout. The Training Split. In order to benefit from a 6 day split, you must be able to recover from a workout within 2-3 days. The first, and most important change is a re-programming of the mental attitude. There are many variations that are floating around but the most common template to follow is performing upper body then lower body on the following day, then a rest day, then repeat (upper body/lower body). Dips: 3 sets of 10-12 reps, Day 5: Lower Body Six Day Per Week Routine. You might be able to get away with a 5 day split, but the 3 day workout routine, is the best option for beginners. Each muscle group is trained when it's rested, so there's no prefatigue to limit your volume and intensity. Don’t deadlift heavy more than once a week unless you’re a beginner or someone who knows what he is doing. The best training split for mass, for natural bodybuilders, for beginners, and for men and women! On those days they would target everything from the che… Hamstring Curl: 3 sets of 10-12 reps Dips – about 30 total reps. As in the 3-day workout program, you have the choice to take two days off for the weekend or to continue after only 1 day of rest. What is the best natural muscle building workout for a beginner?… There are masses of natural muscle building workouts on the internet to entice the first time muscle builder, so many in fact that it becomes confusing . Back Squat: 4 sets of 6-8 reps Dumbbell Rows: 3 sets of 12 reps Chest Pullover: 3 sets of 12 reps Donkey Calf Raises: 3 sets of 12 reps, Day 6: Arms Bench press – work up to one heavy set of 5-8 reps and do 3 back-off sets with a lighter weight. Believe it or not as a beginner, your body will actually experience greater gains training less rather than training more. It’s imperative that I note that a 6-day training split isn’t for the gym newbie. The 3 day a week workout routine where each workout day is followed by 1 rest day and the third workout is followed by 1 or 2 rest days (as most people will take the weekend off entirely). If you want to know more about training cycles, consult this post. Focus on movements that give you the best results and make you feel the happiest when you hit a PR or graduate to a more difficult variation. Reverse Grip Curls: 3 sets of 12 reps 3 days is a good start for beginners and it will allow you to eventually progress to more volume and more frequency if desired. cycling. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made. The three day a week routine is great for beginners because of many reasons. Pull Downs: 3 sets of 12 reps Incline Bench Press: 4 sets of 6-8 reps For more information go to The Secrets to Natural Bodybuilding Training. Nonetheless, most beginners train, or at least are taught to train on a full body routine three times a week, usually M-W-F. Legs (Quads-focused) Squats. Be careful when spreading your weekly chest/shoulder/triceps volume {more}, – the lats and the upper back are almost impossible to overtrain, but too much back work can cause wrist, elbow and shoulder pain. Training splits were handled far differently back in the old days. If an exercise is causing you joint pain, it’s worthless. There is a reason why it’s one of the most popular resistance training routines amongst serious bodybuilders, it simply works. Leg Raises: 3 sets of 12 reps Close Grip Bench Press: 3 sets of 12 reps DAY 1 of a Two Day Split of a Natural Bodybuilding Workout. – the quadriceps, hamstrings and glutes are also hard to overtrain, but their respective tendons are not that tough. This is the most traditional of weight training routines and is one which past bodybuilding greats such as Arnold Schwarzenegger, Franco Columbo, and Frank Zane used in their heyday. 5 x 15-20. This program is to be performed for 3 weeks and then you can either go back to your old way of training, OR you can then move onto the 2 DAY SPLIT … Each workout should take about 40-50 minutes to complete. Front Lateral Raises: 3 sets of 10-12 reps Some joint pain and discomfort are unavoidable when you’re training hard, but you should never perform movements that are obviously hurting your connective tissues. 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