Best Colleges For Masters In Fashion Designing In Canada The Extreme Triple Split Routine – Accelerated Results Require Accelerated Demands!

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The Extreme Triple Split Routine – Accelerated Results Require Accelerated Demands!

Triple split training will induce some serious size, but I must warn you, this is only for serious trainee! You need at least 2 years of training experience (the more the better), a lot of time on your hands and the discipline to not only get through your training sessions but to incorporate proper recovery, nutrition and sleep. The triple split method involves three training sessions each training day. For best results, choose two opposing body parts or movement patterns and sequence them in an A1-A2 agonist-antagonist fashion. This means that when you finish the first set of the first exercise, you move on to the first set of the second exercise and then go back and forth between the two exercises until all sets are completed. Aim for around 60 total reps per set. body part per training session for a total of close to 200 repetitions for that body part for the day.

In this routine, you’ll notice that the first workout has a slower eccentric component, but you get more rest between sets; while the latter sessions have slightly faster eccentric tempos with lower rest intervals.

The parameters look like this: 1st workout: 10 sets x 6 reps at 5-0-1-0 tempo, 90 second rest interval 2nd workout: 8 sets x 8 reps at 4-0-1-0 tempo, 75 second rest interval 3 .workout: 6 sets x 10 reps at 3-0-1-0 tempo, 60 second rest interval Okay, enough talk, let’s get to the routine.

Day 1 (Training 1) – Back & Chest

A1) Pull-ups with a medium grip

A2) low incline barbell press 10 sets x 6 reps at 5-0-1-0 tempo, 90 second rest interval

Day 1 (Training 2) – Back & Chest

A1) Bent-Over EZ Bar Row (Supinated)

A2) Dumbbell bench press (neutral) 8 sets x 8 reps at 4-0-1-0 tempo, 75 second rest interval

Day 1 (Training 3) – Back & Chest

A1) Seated cable row (neutral)

A2) High Incline Cable Fly (Pronated) 6 sets x 10 reps at 3-0-1-0 tempo, 60 second rest interval

Day 2 (Training 1) – Quads & Hams

A1) Front Squat

A2) Lying leg curl (feet neutral) 10 sets x 6 reps at 5-0-1-0 tempo, 90 second rest interval

Day 2 (Training 2) – Quads & Hams

A1) Back Squat (raised heels)

A2) Romanian semi-stiff leg deadlift 8 sets x 8 reps at 4-0-1-0 tempo, 75 second rest interval

Day 2 (Training 3) – Quads & Hams

A1) Seated leg extension

A2) Russian Good Mornings 6 sets x 10 reps at 3-0-1-0 tempo, 60 second rest interval

Day 3 – free

Day 4 (Workout 1) – Triceps & Biceps

A1) Close grip bench press

A2) Scott EZ-Bar Reverse Curls 10 sets x 6 reps at 5-0-1-0 tempo, 90 second rest interval

Day 4 (Workout 2) – Triceps & Biceps

A1) Parallel-bar dives

A2) Incline Hammer Curls 8 sets x 8 reps at 4-0-1-0 tempo, 75 second rest interval

Day 4 (Workout 3) – Triceps & Biceps

A1) Standing Reverse Grip Pressdowns

A2) Seated Dumbbell Curls 6 sets x 10 reps at 3-0-1-0 tempo, 60 second rest interval

Day 5 (workout 1) – Abs and calves

A1) Sicilian Crunch

A2) Standing calf raises 10 sets x 6 reps at 5-0-1-0 tempo, 90 second rest interval

Day 5 (Workout 2) – Abs and calves

A1) Twisting with high pulley

A2) Donkey calf raise 8 sets x 8 reps at 4-0-1-0 pace, 75 second rest interval

Day 5 (workout 3) – Abs and calves

A1) Back-lying cable entry

A2) Seated calf raises 6 sets x 10 reps at 3-0-1-0 pace, 60 second rest interval

Day 6 – free

Repeat Note: Tempo refers to the speed of movement and is represented by a 4-digit number: eccentric (negative) contraction – isometric (pause between negative and positive) contraction – concentric (positive) contraction – isometric (pause between positive and negative) contraction. For example, a 5-0-1-0 tempo means lowering the weight for a count of 5, no rest at the bottom, raising the weight for a count of 1, and not resting before starting the next rep.

Try to take two naps between workouts, ie. one nap between workouts 1 and 2 and the other nap between workouts 2 and 3. A trick I learned from Olympic strength coach Charles Poliquin that is especially helpful during triple split routines is to use whey isolate with grape juice, maltodextrin, and cornflakes or rischex in a blender immediately after training. You will be asleep (in fact, you can consider it a mild coma) within 15-20 minutes. Wake up; eat a hearty meal; and train an hour later. It’s that simple! To achieve success with this program, follow these instructions:

  • Eat a minimum of 7 meals a day every 2.5 hours.
  • You should consume 2 grams of protein per kilo of body weight and up to 15 grams of fish oil every day.
  • Consume 3 post-workout shakes on training days, but none on non-training days; in other words, it is better to eat your food than to drink it.
  • Consume plenty of branched chain amino acids both before and during your workout (at least 20 grams per workout).
  • Also plan for restoration (ie, massage, stretching, electronic muscle stimulation, contrast showers, salt baths, etc.)
  • Ideally, the first workout should be done three hours after waking up, and the second and third workouts should be done within a 4-6 hour window after the previous workout session.
  • Do not do the second and third workouts every 3rd cycle, so you will only train once a day on the 3rd and 6th cycles of the routine.
  • Do the first workout 6 times and then switch to another routine.

If double split training can almost double the muscle glycogen content of a body part, can you imagine what triple split training can do? After just a few workouts, glycogen stores are so depleted that the body overcompensates by loading the muscles with more glycogen than normal, causing hypertrophy or size gain, but here’s the key: you have to allow supercompensation to occur! And how to achieve it? It is called restoration. If you can’t spare a good month to devote to this routine, don’t bother.

Trying to squeeze these workouts into a busy lifestyle will quickly lead to overtraining. It’s an ideal program for someone in their late teens or early twenties who still lives at home with mom and dad, has the summer off from school, and needs to put on some size. If you want to gain mass fast, this routine will deliver… but you’ll pay the piper! Expect to be extremely sore and tired all the time. It’s a hell of a month, but if you follow the program exactly as outlined, you will be rewarded for your efforts. Good luck!

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