Back to My Old Standby: 3-Day 2-Way Split
Over the past year, I've done a lot of experimentation with different split routines. I've tried:
- 5-days-a-week, training one major bodypart per workout (not enough frequency)
- 4-day 2-way split, using the Push-Pull concept (workouts were too long)
- 3 full body workouts per week (I was pooped before I got to the end)
- 6-day 2-way split (too much frequency)
- 4-day 3-way split (this one was pretty cool but didn't offer the frequency I needed, but it's great if you have a weak bodypart and are trying to build strength)
Now I'm back to my old standard, working out 3 days a week on a 2-way split. I train Torso one day, Legs & Arms the other, alternating between the two every other day (like Monday-Wednesday-Friday). On weeks where I'm only training a bodypart once, I train HARD & HEAVY. Or maybe just HARD.
On weeks where I train a bodypart 2 times in the week, I may choose one day to train HEAVY, the other day with high reps.
There's a lot of flexibility built in to the system. During bulking phases, I just train with weights. During cutting phases, I add in cardio on off-days and/or after my weight workouts. It's pretty cool.
It's funny to me that I keep coming back to this split. Not so funny is that I make my best gains with this system. This is the system I used to pack on 60 pounds of rock-solid muscle in less than a year. I talk more about that at Hardgainer's Manifesto.
