3-Way Split Workout (Advanced)

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3-Way Split Workout (Advanced)

Aim of 3-Way Split Workout (Advanced)

You may incorporate 3-way split workout (advanced) into your training program only when you have followed 3-way split workout (beginner) for a minimum of six months. This is necessary, as you need significant muscle mass, strength and central nervous system adaptation to benefit from the higher-intensity training required.

The aim of 3-way split workout (advanced) is to achieve greater overload and therefore increased muscle growth, and to avoid training plateaux. It should be used only during the high-intensity phases.

Progression during 3-Way Split Workout (advanced)

Each program incorporates one of three advanced training methods - descending sets, supersets and pre-exhaustion - alongside the established basic methods of sets and pyramid training. These methods allow you to perform a few extra repetitions after reaching failure, thus increasing your training intensity. Your training volume is reduced (e.g. fewer sets or exercises) and you may need to leave a longer recovery period between workouts to avoid overtraining. Detailed explanations of each training method are given in weight lifting routines section.(see pp.99-100).

3-Way Split Workout (advanced)

For best results follow one of the three workouts that follow only during the high­intensity training periods. The objective is to shock your muscles with your training plateaus. Using high-intensity training for longer periods or too frequently would deplete your glycogen stores (see here), increase the rate of muscle breakdown and decrease the rate of muscle building. The result would be reduced or no training gains!

Month 6 onwards: 3-Way Split Workout (advanced), with descending (drop) sets

Frequency: 3-5/week (rotate workouts). Leave a minimum of two rest days per week.

Workout time: Approx. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: Allow approx. 60-90 s between all sets except squats, dead lifts and leg presses, which require 2-3 min rest, and 2-3 min between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Drop sets: Where drop sets are indicated, on your last set complete the prescribed number of repetitions, reduce the weight by 20-30%, then immediately complete an additional four repetitions (or more) until you reach failure.

3-Way Split Workout (advanced) 1: Upper Body (chest and arms)

3-Way Split Workout (advanced) 2: Upper Body (shoulders and back)

3-Way Split Workout (advanced) 3: Lower Body

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