Three-day split to gain mass
Increase strength, Mass Gain, At The Gym
You do not know how to correctly construct your training program? Start with this one.
This is a basic three-day split to gain muscle mass. It’s no secret that split workouts are better for building muscle mass than full body workouts. A 3 day split workout is the most popular workout routines around. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them.
It should be noted that the correct structure of strength training is follows:
- Warm-up - preparation of the body to force the work.
- The main part of the force - the solution of various problems (in this case a set of muscle mass).
- Cool-down allows the body to move from the excited state to the calm.
The program includes only part of the established power. Warm-up and Cool-down is necessary to make by your self.
A split workout is a weight training method where you train different muscle groups on different days of the week. Meaning, you don’t train your entire body on any given day, but one or two major muscle groups per day.
In this program you will do 3 workouts per week
- Chest, biceps, triceps
- Legs and abs
- Back, shoulders, traps
Do all sets in the order they are listed. Do a warmup set before each exercise with about 40-60% of your regular set loads. The warmup set doesn’t count in workouts listed below.
Of course, the program is effective. But there is no periodization and use it on a regular basis is not recommended, if you don't want to come to the muscle "plateau". After finish you are better to choose more complex training program.
There's no prescribed rest in this program; take enough time between exercises so that you feel mentally and physically recovered, but don't extended your breaks longer than 2-3 minutes.