View Full Version : 3 days split and having problem..

03-04-2003, 12:43 AM
does anybody know how i can recover faster??
I tried to eat much carbs right after workout
and do 5~10 mins of cooldown aerocib exercise..
but I don't recover well..
which diet will help me??

I eat like this..
7:00 meat, 3 eggs, cooked vegetable, 2 slices wheat toast or brown rice, milk
10:00 growth drink*, fruit
1:00 12" Teriyaki Sub, milk or protein drink
4:00 Cyto-gainer
5:00 workout
6:00 5g glutamine, Cyto-gainer
6:45 Tuna Sandwich, cottage cheese w/ milk, yam or sweet potato, salad
9:45 Cyto-Gainer

this pattern varies often..

03-04-2003, 06:19 AM
What is your height and weight? What are your goals? How much sleep do you get on an average night? This info would be helpful. Out of curiosity what does a growth drink consist of?

03-04-2003, 07:30 AM
Maybe you should tone down your excercise routine then.

03-04-2003, 11:17 AM
i m about 5'7 and 165lbs now..
my goal is to bulk up..
i get more than 8 hours average night..
oh the growth drink..it sounds fancy but nothing special..
just homemade protein and carb drink..

03-04-2003, 11:19 AM
here is my exercise..

1. Chest Back
2. Shoulders Upper arms Forearms
3. Thighs Calves Lower back
4. Chest Back
5. Shoulders upper arms Forearms
6.Thighs Calves Lower back

Monday and Thursday

Bench Press
Incline Press

Chin-Ups(do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows

Power Training
Deadlifts, 3 sets of 10,6,4 reps to failure

Tuesday and Fridays

Barbell Clean and Press
Dumbbell Lateral Raises

Power Training
Heavy Upright Rows, 3 sets of 10,6,4 reps to failure
Push Presses, 3 sets of 6,4,2 reps to failure

Upper Arms
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip press
Standing Triceps Extensions with Barbell

Wrist Curls
Reverse Wrist Curls

Wednesday and Saturday

Leg Curls

Standing Calf Raises, 5 sets of 15 reps each

Lower Back

Power Training
Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 eps to failure

FIRST SET: a warm-up set with lighter weight; 15 repetitions or slightly more.
SECOND SET: Add weight so that the muscles fail at about 10 to 12 repetitions.
THIRD SET: Add more weight to bring the filure point down to 8 to 10 repetitions.
FOURTH SET: For maximum strength, add enough weight so your muscle fail after only 6 repetitions (power set).
OPTIONAL FITFTH SET: Use the same weight, try to get another 6 reps; get some help from a training partner if necessary to complete the set(forced reps).

03-04-2003, 11:23 AM
I would say that the reason you are not recovering properly is because you are training too much. Try training 3 or 4 days a week instead of 6. Remember you grow out of the gym:) Might want to look at one of the WBB routines on the main page.

03-04-2003, 11:29 AM
i know i know..
but i m following the arnold schwarzenegger's encyclopedia..
I used to train 3~4days a week, also i tried WBB routine too..
this time, i want try something different now..so any know-how on recoverying faster??

03-04-2003, 11:34 AM
sleep all the time
eat more

03-04-2003, 11:37 AM
i guess i m not getting enough sleep..
kinda busy with design project thingy..
sometimes i sleep a lot..
and sometimes i stay all night..
thx for your advise..

03-04-2003, 11:37 AM
Originally posted by leo
i know i know..
but i m following the arnold schwarzenegger's encyclopedia..
I used to train 3~4days a week, also i tried WBB routine too..
this time, i want try something different now..so any know-how on recoverying faster??

Many of the programs in that encyclodpedia are recipes for overtraining. They are meant for people on "assistance", not for the natural trainer. Like Bradley said, you need less volume overall. Check out www.hypertrophy-specific.com if you are looking for a new routine.

03-04-2003, 12:00 PM
It probably is not be a good idea to work the biceps & triceps on the day after your back & chest. The back & chest involve the biceps & triceps, so there is not adequate recovery. You can find some other types of 3 day splits at http://www.exrx.net/Lists/WorkoutMenu.html

They recommend Pull/Push/Legs , Pull/Push/Thighs , or Chest&Back/Legs/Shoulder&Arms. They only recommend the first two on a 6-day cycle, probably for the reasons I discussed earlier. The cycle that is similar to yours is recommended on a 3 on , 1 off cycle so that the Chest&Back is separated from the Shoulder&Arms (repeat Chest&Back/Legs/Shoulder&Arms/Rest Day).

03-04-2003, 04:27 PM
For a program like this to work I would think that all you would be able to do is eat, sleep, and train. I know people have told you but I think most everyone would agree that although Arnold was a great bodybuilder with exceptional genetics (and a little help from AAS) his routine would put the average trainer into overtraining in no time. I would say cut the volume in half and train each bodypart once a week. You could also post and/or run a search in the training forum if you would like some good info about your training program.