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An Intense 3-Day Split Workout

Here’s an intense split routine that focuses on the ever popular three-day spilt routine.

Splits were created to prevent overtraining, unfortunately, many spilt routines can lead to that if done to extreme. Intense is one thing, too much volume is another. Experiment with what works best for you.

A good spilt routine will work the chest and triceps on one day, say Monday for example; the biceps and back on Wednesday and the shoulders and legs on Friday.

The key to a solid, successful spilt routine is not to overload yourself with meaningless isolation crap. Even though your not doing full body workouts doesn’t mean you abandon the compound, multi-joint movements.

On the contrary, the big muscle builders must always be a part of any routine. When in doubt, leave the isolation stuff out.

Here’s a nice 3-day split for you.

An Intense 3-Day Split Workout

Monday:
Bench Press
Dips

Wednesday:
Curls
Chins
Pulldowns

Friday:
Overhead Press
Squats or Deadlifts

Notes: Train consistently 2-3 days per week, follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Guest Article: Craig Ballantyne

How to Build Muscle with Hardcore, Underground Workouts

Hardcore workouts are the ultimate muscle gaining secret. You won’t build muscle with fluff workouts and sissy cable exercises. You need to move the iron.

If you want to build muscle, specifically bigger triceps, which is better for you?

Heavy military presses or light weight triceps pressdowns?

Presses, of course. Same reason you need to do back squats, heavy leg presses, and deadlifts, rather than leg curls or extensions.

Building muscle requires moving weight, and not doing high reps with cable machines. You need to get underground, and hardcore, and return to the basics that worked in the past. Forget about 6-day per week isolation workouts. If you can train 6-days per week, you’re not training hard enough to build muscle.

And forget about the muscle pump. Just focus on moving the iron. A pump doesn’t cause growth. A pump is just blood being forced into the muscles, but that doesn’t mean growth is forced on the muscles. It takes basic movements used with heavy weight to force growth. And then you need to rest, recover, and eat to support the muscle growth.

I’ve trained with Jay Ferruggia and the workouts are intense. Sure, doing 4 sets of biceps and triceps is hard, but its not intense like sets of deadlifts or 6 rep sets of squats. Military presses for 6 reps is more intense than triceps pressdowns, and as a result, you get more muscle growth in less time.

For your back, stick to chinups, pullups, and dumbell rows. For your chest, dumbell presses and incline presses. Take lots of rest between sets so you can move more weight. Train hard, train safe, and grow. You’ll build muscle with a basic approach. That’s all you need, and lots of food. Those are your muscle gaining secrets.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked workouts show you how to get ripped and have helped thousands of men burn fat and get ripped abs in less than 45 minutes three times per week. Craig’s hardcore fat loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig also recommends Jay Ferruggia’s Muscle Gaining Secrets Workout to build mass with hardcore workouts. No more fluff.

The McCallum Workout

This routine is a knock off of one described by the great bodybuilding writer, John McCallum, is his classic book, “The Keys to Progress.”

This workout was recommended for those who were in the beginning or intermediate stages of development and were looking for a way to grow bigger and stronger in record time. All without the use of chemicals.

McCallum advocated the 20-rep breathing squat, so in reality, this routine is good for any weight training enthusiast, no matter what level he or she is at.

The 20-rep breathing squat is the one exercise that can pack on more muscle and build strength than any other. The majority of old-time bodybuilders and strongmen swore by it.

For the uninitiated, you load the bar with a weight you can do 10-reps and instead squeeze out 20! No kidding. You take three deep breaths between each rep and push out 20 of those bastards. Brutal stuff, but very effective.

McCallum was enamored with the press behind the neck as well, but for safety reasons, I don’t recommend trying it. A straight overhead, military-style press is just as good and a lot safer.

As always, choose your own set and rep scheme, except for squats. Make it 20 reps, one set only. No one but you knows what you can handle.

The McCallum Workout
Overhead Press
Pulldowns or Chins
Dips or Bench Press
Squats (breathing)

Notes: Do you squats last. Trust me. If you’ve never done them before your chances of hurling are pretty good. You won’t be able to do anything else after them. Train consistently 2-3 days per week, follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Basic and Brutal Workout

This is a nice little gem that will have you sucking air and crawling to the couch.

Don’t be fooled by the simplicity of it. The basics, worked hard and brutal, will build more muscle on you than all those worthless workouts in those crappy bodybuilding rags.

The basics of training are glossed over because they’re trying to sell you the sizzle without the steak. The basics of training involve lifting heavy weights with brutal intensity and hard work. That’s it.

The problem with people not gaining is the lies most have been spoonfed about training. To get big you must work big. Nothing else will do it, unless you want to be a weak, chemical-induced moron.

As for myself, I’ll take strong, healthy and powerful than over-inflated muscles that have no power in them whatsoever.

Go basic and brutal on this routine, work hard, lift heavy, and watch your body get bigger and stronger. Be patient, muscles aren’t built overnight. Just follow the basics and grow like a weed.

Basic and Brutal Workout
Overhead Press
Pulldowns
Dips
Squats

Notes: Train consistently 2-3 days per week, follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Tuesday Video: Bill Kazmaier Part 1

This is the first of a three-part video series paying tribute to legendary strongman Bill Kazmaier.

Bill is a legend in strongman and lifting circles and still hold the unofficial WR in the deadlift of 1,055 pounds.

This is a montage of some of his strength feats at the World’s Strongest Man competition. This video is from Bill’s first win in 1980.

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