Ok, done with WBB1, but need to change BGB to fit 3 days

[ViciousBish]

Hey guys!

Been lifting again for almost 3 months, WBB1 has been great with me. On day 1 I've typically been doing...

Chest

Bench press 4 or 5 sets for about 5 reps each.
Incline dumbell for 3 or 4 for about 8 reps each.
Dips
and sometimes a 4 excersise of my choice if I feel like it.

Back

Deadlifts 4 or 5 sets for about 3 t 5 reps each
Barbell rows 3 sets 8 reps each
T-bar 2 or 3 sets for about 8 reps each
Chin-ups
pull downs


This was great.

BUT.. i've noticed my body is trained to do all that without tiring out. Which I think is starting to be a problem. I think I'm holding back energy to make it through the whole day of lifting. For example. My body is making it through huge benching, huge deadlifts, fat person chin-ups, and huge rows in one day. I need to split this up big time.

My other days consist of one big complex movement each.(with other excersising following.) Atf Squats on leg day and standing military press on shoulder/arms day. 4 complex movements on day 1. 1 on day 2. and 1 on day 3.

I don't want to butcher a routine. I'd rather you very experienced lifters give me an idea or two if you would be so kind. (and thanks in advance )

I really only have 3 days in the gym for now. This will change in a couple months. I'm open to anything and would love to try some kind of 3 day BGB routine.

Thanks alot guys!!!

[TwiloMike]

Absorb the second leg day into the first and off you go.

[ViciousBish]

THATS IT!!

so we got

day 1 push pull horizontal
day 2 rest
day 3 push pull vertical
day 4 rest
day 5 legs and tri/bicep
day 6 rest
day 7 rest

then i'll do calves, abs, forearms every other day or so


good call man. thanks

I'm still new on the legs. So I don't have to get crazy with them yet anyway.
Just practicing squats and what not.

I'm excited.

[ViciousBish]

This way I can also do biceps before triceps too. because I have nasty triceps but my biceps are lame looking and not that strong compared to the rest of my upper body.

[MixmasterNash]

Why not find a three day routine?

[ViciousBish]

Do you have doubts about what I have posted for now? I think I'm in love with it. *kisses it ever so gently*

I'm very excited.

[ViciousBish]

I think i'll do some accessory legs in between the two push/pull days with some light weights at home as well.

[ViciousBish]

This also fixes another issue I had.

Triceps were done as secondary 2 times per week
Biceps were only done secondary 1 time per week


With this new routine they are both done 2 times secondary which
makes me feel better.

[TwiloMike]

THATS IT!!

so we got

day 1 push pull horizontal
day 2 rest
day 3 push pull vertical
day 4 rest
day 5 legs and tri/bicep
day 6 rest
day 7 rest

GRRRRRRRRRRR NO! I said absorb the second leg day into teh first, not the first into the second.

Day 1- P/P horizontal
Day 3- LEGS
Day 5- P/P vertical

Rest all other days. Now feel free to love it.

[Paul Stagg]

Don't think you have to fit your cyclical routine into a 7 day week.

If you work out MWF, and you have a 4 day split, you can do this:

M: workout 1
W: Workout 2
F: workout 3
M: Workout 4
W Workout 1
F Workout 2
etc, etc.

OR - based on your experience, you could use a very effective full body routine 3 times a week

OR - You could split your trianing into a push/pull or upper lower, and have two workouts that you alternate.

OR- The list can go on.

Your best bet is to figure out what your goals are, what you need to do to reach those goals, and how best you can apply that to your given situation.

A routine posted on a website may or may not fit the bill.

[ViciousBish]

Cool ideas guys!!

I'll make sure I try all of your advice. I'll match these ideas you have with other 3 day routines and see how I feel about it tomorrow.

[ViciousBish]

Twilo, why does legs have to be in the middle?

[TwiloMike]

Twilo, why does legs have to be in the middle?

To allow your shoulders to get enough recovery before you massacre them again.

[ViciousBish]

ok sounds excellent.


Ill try it for a few months.

Thanks alot

[bjohnso]

You've been lifting for 3 months and already bench 275*4??? Am I missing something?

[TwiloMike]

You've been lifting for 3 months and already bench 275*4??? Am I missing something?

Yes. He hasn't hit his bodyweight yet.

[Built]

Nice workaround, folks!

[ViciousBish]

YES, Built's stamp of aproval!

[ViciousBish]

You've been lifting for 3 months and already bench 275*4??? Am I missing something?

I used to lift alot about 3 years ago. Back when I was 220 lbs. I lifted stupid 4though. My bench was about 315 for 2. I'm back into the swing of things with bench and military pressing. My deadlift is getting there but slowly because I want to be very careful. My squat sucks royal because I never did them before. I can also do 1 chin-up.

I think of myself as an intermediate lifter on bench

but a beginner at squats.