Comments on: Lifting 6 Days Per Week for Mass Gains – Q&A

By: joey

joey — Mon, 14 Nov 2011 19:48:23 +0000

Hello Lyle!

Would this 3-1-3 split works you think?

Pull
Push
Legs

Chins 3set 6-8/3
Barbell row 3set 6-8/3
Biceps 2-3set 8-12/1.5-2

Benchpress 3set -..-
Militarypress 3set
Tricepsextencions 2-3set

Frontsquat 3set -..-
Deads 2-3set
Legcurl 3set
Abs 2-3set

By: Keith

Keith — Wed, 02 Feb 2011 00:07:51 +0000

I have recently been trying a split where I do chest/triceps, legs/shoulders and back/biceps. I am doing this 6 days in a row then taking day 7 off. I’m doing two exercise per body part per day, plus abs 4 days. I can typically get this done in 45 minutes then get in 1/2 hour of cardio. My goal right now is to lose fat while maintaining and toning muscle. I can’t seem to find any articles on a split like this and am wondering if it seems reasonable to anyone or if there is a better option. Any advice is appreciated. Thanks

By: Bruno

Bruno — Thu, 11 Nov 2010 19:32:48 +0000

Day 1 (A), Day 2 (B), Day 3(C), Day 4 (D), Day 5 (A), Day 6 (B), Day 7, (rest), etc

A
Bench, OHP, Triceps
B
Deadlift, GHR, Crunches
C
Chins, Yates row, Biceps
D
Squats, Calves, Side Bends

Would I have joint problems with this? Frequency is up, instensity is down.

By: lylemcd

lylemcd — Tue, 12 Oct 2010 16:15:53 +0000

You got it.

By: Alex

Alex — Sat, 09 Oct 2010 22:00:13 +0000

Why not do Light, Medium, Heavy instead of Medium, Light, Heavy?

Is the Light day to make sure that you’re rested enough for the Heavy day?

By: Carl Juneau

Carl Juneau — Sun, 18 Oct 2009 08:43:02 +0000

Hi Lyle,

Interesting splits. Here’s one you didn’t mention:

1: Lower body
2: Upper body
3: Arms
4: Lower body
5: Upper body
6: Arms
7: REST

There’s a little overlap from upper body to arms, but I can live with that. I’m fresh for every upper body workout, so that’s nice.

Best,

By: Yavor Marichkov

Yavor Marichkov — Tue, 29 Sep 2009 09:33:53 +0000

I usually stick to a more rigid template (i.e don’t change up the split), but varying the muscle groups that get worked together is a great idea.

Cheers,

Yavor

By: Jack

Jack — Fri, 25 Sep 2009 20:30:00 +0000

Lyle,

Would it be reasonable to specialize on given areas while maintaining others, and then rotate the area being specialized on every few weeks? This way you can devote a large chunk of the available time to one area, without hammering the body too much (since other areas would only be receiving maintenance work.

While some may question the ability to recover or the benefits of specialization for someone who is not advanced, it seems like one of the only ways to allow a significant impact without over-taxing the body.

But perhaps I am way off base on this one.

By: L.J.

L.J. — Fri, 25 Sep 2009 18:36:25 +0000

Hey Lyle,
For max mass gains, what type of weekly volume (i.e. total weekly reps per muscle group/movement) should an exerciser in this situation be shooting for? Is this another element that should be progressed/increased within the training cycle?