Triple-split training can induce some SevereThis is not for size. Severe trainee! A minimum of 2 years’ training experience, a lot of free time, as well as the ability to manage your own recovery, nutrition, and sleep. Three workouts are required for the triple split. To get maximum results you need to choose 2 opposing movements or body parts and arrange them in an A1–A2 agonist-antagonist manner. Once you have completed the first set, move onto the next set. Then you can go back and forth among the exercises until you are done. For a total of around 200 reps, aim for 60 repetitions per part of your body per session.
This routine will show you that while the initial workout is more eccentric, the rest period between sets is shorter. The second session has an even faster pace and lower rest intervals.
These are the parameters: First workout: 10 sets of 6 reps at 5:01 tempo. Second workout: 8 sets of 8 reps @ 4-0:1-0 tempo. Third workout: 75 seconds rest. Finally, third workout: 6 sets of 10 reps, at 3-0:1-0 tempo. Fourth workout: 60 sec rest.
Day 1 (Workout 1) — Back & Chest
A1) Medium-Grip Pull-Ups
A2) Low-Incline Barbell Press 10 sets, x 6 reps @ 5-0-1-0 Tempo with a 90-second rest period
Day 1 (Workout 2 – Back & Chest)
A1) Bent OverEZ-Bar Row Row (supinated
A2) Lying dumbbell press (neutral), 8 sets x eight reps, 4-0-1-0 pace. 75 seconds rest interval
Day 1 (Workout 3) – Back & Chest
A1) Seated Cable Row
A2) High Incline Cable Flyes
Day 2 (Workout 1) – Quads & Hams
Front Squat
A2) Lying Leg Curl, (feet neutral). 10 sets of 6 reps at the 5-0-1 tempo with a 90 second rest.
Day 2 (Workout 2) – Quads & Hams
A1) Back Squat (heels elevated)
A2) Romanian Semistiff-Legged Deadlift 8 sets of 8 reps, at 4-0-1 tempo. 75 seconds rest interval
Day 2 (Workout 3) – Quads & Hams
1. Seated Leg Extension
A2) Russian Good Mornings Six sets of 10 reps @ 3-0-1 tempo with a 60 second rest between each set
Day 3: Off
Day 4 (Workout 1) – Triceps & Biceps
A1) Close-Grip Bench Press
A2) Scott EZ Bar Reverse Curls Ten sets of 6 reps, at 5-0-1-0 Tempo. 90 Second rest interval
Day 4 (Workout 2) – Triceps & Biceps
A1) Parallel-Bar Dips
A2) Incline Hammer Curls 8 sets of 8 reps, 4-0-1-0 Tempo. 75 seconds rest interval
Day 4 (Workout 3) – Triceps & Biceps
1) Standing Reverse-Grip Pressure Downs
A2) Seated Dumbbell Curls Six sets x 10 reps at the 3-0-1 tempo with a 60 second break
Day 5 (Workout 1 – Abs & Calves)
A1 Sicilian Crunch
A2) Standing Calf Rake 10 sets x 6 reps @ 5-0-1-0 Tempo, with a 90 second rest period
Day 5 (Workout 2) – Abs & Calves
A1) High-Pulley Twisting Crunch
A2) Donkey Calf Raise 8 sets of 8 reps, 4-0-1-0 Tempo. 75 seconds rest between each set.
Day 5 (Workout 3) Abs & Calves
Supine Cable Pull Ins
A2) Calf raise 6 sets of 10 at 3-0-1 tempo with a 60 second rest between each set
Day 6: Off
Continue Note: Tempo means speed and can be represented as a four-digit number. Concentric (positive), concentric, negative (pause between contractions) and isometric (+pause between contractions) concentric contraction + isometric (pause zwischen contractions) Tempo of 5-0-1 is, for example, to decrease the weight for 5 counts, no pause at bottom and raise it for 1 counts. Do not stop before you start the next repetition.
Take two breaks between each workout, such as the one you take in between work outs. One nap in between workouts 1 and 2, the other between workouts 2 & 3. Charles Poliquin is an Olympic strength coach who taught me a trick that works especially well during triple splits. He suggested using whey isolate, grape juice, maltodextrin, corn flakes, or rice chex immediately after a workout. Within 15-20 minutes, you will fall asleep. Get up, eat solid food and then train one hour later. That’s it! Follow these instructions to ensure success with the program:
- Every 2.5 hours, eat at least 7 meals.
- Daily intake of 2 grams protein and as much as 15 grams fish oil should be recommended.
- On training days, consume 3 shakes and none on non-training day days. In other words: It’s healthier to eat than drink your food.
- Consume at least 20g of branched-chain amino acids per day before or during workouts.
- You can also plan for relaxation (e.g. You can also use the following techniques: massage, stretching and electronic muscle stimulation.
- Ideally, you should do your first and second workouts within three hours of waking up. Then go on to the third and fourth workouts in 4-6 hours.
- The second and third cycles of your routine should be completed in one day.
- You should do the first six times. Then, switch to the second routine.
Triple split training could double or triple the muscle glycogen of one body part. In just a few weeks, the glycogen reserves are nearly depleted. The body then overcompensates, loading the muscles with more glycogen, resulting in hypertrophy and size gains. But here’s the secret: supercompensation must be allowed to happen! What is the best way to do that? This is called restoration. Don’t waste your time if you don’t have the budget for a month.
Overtraining can quickly occur if you try to fit these exercises into your busy schedule. This program is ideal for anyone in their teens and early twenties, who lives at home with daddy and mommy, is looking to gain some weight, or has the summer off from school. This routine is great for gaining mass quickly, but it will cost you dearly! It is possible to become extremely tired and sore throughout the program. You will feel miserable for a month, but you’ll be well rewarded if the plan is followed exactly. Have fun!