How much of an overkill is doing a 3-day split twice a week?

Discussion in 'Fitness & Nutrition' started by houseofdon, Mar 10, 2006.

Thread Status:
Not open for further replies.
  1. houseofdon

    houseofdon Simplify Moderator

    Joined:
    Sep 23, 2003
    Messages:
    4,931
    Likes Received:
    0
    Location:
    Michigan's West Coast
    Just got back into the gym religiously for about the past two months after a pretty disappointing two months moving into a new place, remodelling, and starting a new job. The motivation has been really high over the past few weeks, so I've been lifting 6x a week, doing my three day split twice a week.

    I know I can't do this forever, but I'm making really good gains. My question is, is this OK to do just for a little while longer to maximize gains, or am I just shooting myself in the foot. I really have no problem getting to the gym 5-6 times a week, so would I just be better off going to a 5-day split right away?
    I've been doing this for about the last 3-4 weeks, and I don't FEEL overtrained, but I know that this doesn't neccesarily mean that I'm NOT overtraining.
     
  2. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    Depends on the volume. But if it's short term, I doubt it's that bad.

    But what do i know.
     
  3. cossack

    cossack Resident thread killer

    Joined:
    Nov 27, 2005
    Messages:
    4,292
    Likes Received:
    0
    aaslong as ur getting anough recovery time for you muscles it should be fine.
     
  4. Kanervac

    Kanervac New Member

    Joined:
    Aug 7, 2003
    Messages:
    818
    Likes Received:
    0
    Arnold's beginner plan is a three day split twice per week, if that counts for anything.
     
  5. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    Probably lower volume than what he's doing though.
     
  6. Leo95SE

    Leo95SE The OMINOUS one

    Joined:
    Mar 16, 2000
    Messages:
    2,849
    Likes Received:
    0
    Location:
    over there, no here
    im assuming youre doing a bb type of routine,but if you want the quick gains, why dont you consider a CP style? 4 days, plus the extra to do fun stuff..
     
  7. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

    Joined:
    Dec 17, 2003
    Messages:
    9,412
    Likes Received:
    0
    Location:
    arlington, va
    I had no problem doing it when I started and was doing isolation shit, mostly for smaller muscles (spring break workout plan :mamoru: ) But after a few weeks I switched to almost exclusively compound work and such, and I generally can't maintain intensity with more than 2 or 3 heavy days, and one supplemental day. Honestly, I probably havent been in the game long enough to make an educated call though.
     
  8. GilgaMesH

    GilgaMesH Active Member

    Joined:
    Sep 24, 2002
    Messages:
    28,696
    Likes Received:
    14
    Location:
    702
    I've actually been doing basically a 2 day split three times a week lately :eek4: My volume per day is fairly low and I switch up exercises for most days (but hit the same muscle groups) and rep schemes.


    It's working well for me. Strength is going up.
     
  9. Leo95SE

    Leo95SE The OMINOUS one

    Joined:
    Mar 16, 2000
    Messages:
    2,849
    Likes Received:
    0
    Location:
    over there, no here
    is it a 2x10 of 2 excercises per bodypart or so?
     
  10. therealdeal

    therealdeal New Member

    Joined:
    Aug 28, 2002
    Messages:
    7,775
    Likes Received:
    0
    Location:
    Canada
    If youre seeing gains it can't be hurting you too much.
     
  11. GilgaMesH

    GilgaMesH Active Member

    Joined:
    Sep 24, 2002
    Messages:
    28,696
    Likes Received:
    14
    Location:
    702


    usually 1 or 2 exercises per bodypart. Rep schemes differ. On Monday I might bench 3x6, Weds 3x3 and Fri 3x12.
     
  12. Genghis.Tron

    Genghis.Tron New Member

    Joined:
    Oct 14, 2002
    Messages:
    5,188
    Likes Received:
    0
    Location:
    Great White North
    I have a 3-day split and I take a day off after 3 days... So I'm exactly doing it twice a week.
     
Thread Status:
Not open for further replies.

Share This Page