Views on my 3 day split

[geezersi]

Ive decided to drop down my training to 3 days a week from 4 due to a number of reasons but the main one being my son who is due in 2 months, wanna be around more at home. I currently have an ongoing injury with my IT Band which 6 weeks of no leg workouts and some massages hasnt cured, as i found out after doing some squats this week.
Anyway heres what i have decided on.

Legs (this may just be light until injury is sorted)
Squats 5x5
SLDL 4x8-10
Leg Press 3 x 8-10
Hamstring curls 3 x 8-10
Calves - either dropset or heavy not decided yet

Pull
Bent Over Barbell 5x5
Chin Ups 4 x as many as possible
Seated cable Rows 3 x 10
Hyperextensions 2 x 15
barbell curls 3 x 8-10
Will try to add in rack pulls when injury is sorted to replace hyperextensions

Push
Flat bench 5x5
Dips 4 x 8-10
Military Press 4 x 6-8
Close Grip or Skulls 4 x 8-10


Will also be doing HIIT for 20mins 3 days a week

[Wardie]

I'd drop the hamstring curls from your legs day.

Looks pretty solid besides that

[geezersi]

ok cool, might keep them in if i have to stay light while training legs for a while

[cheef]

change leg press for front squat change hypers for cleans/hang cleans and flat bench for incline db (IMO)

[geezersi]

Cleans etc with the injury i cant do else id do deadlifts, and id love to do Incline DB but on a 5x5 the dbs go up in 5kg increments at my gym so wouldnt progress as well. But cheers for the reply

[Gareth83]

Personally I've made gains on simple Push/Pull/legs splits but the more I've developed my knowledge and understanding of the game it's just not optimal.

I would imagine someone of your age has been training for a while so I think these routines are just to get people used to certain exercises.

If I was stuck for time I would rather adopt a 2 day full body workout rather than spend 3 days in the gym doing a split like that.

Training each body part every 48-72hrs is generally considered optimal in this game

[geezersi]

i appreciate your views gareh83 and dropping down to a 3 day split was a big move as ive done a 4 day split for the past 4 years but have made good gains just training one each bodypart once a week. Im gonna give the push/pull/legs a go see how i get on and will look at doing something like HST in a few months as i know i need to change things round more frequently.

[Bison]

Agreed with Gareth (again!) you can spend your time in the gym much more productively than doing a P/P/L split.

[Rab J.C]

why cant you keep on using a 4 day split?

it might mean you are hitting each session every 8-10 days, rather than every 5-7.

the benefits of this is you can stick to the split i presume you like, hit it harder, get more rest in between sessions to recover/grow, and have the time to spend with your family

i dont work in weeks when it comes to bodybuilding. weeks means nothing to your body and its growth.

just my tuppensworth
Rab

[Gareth83]

Quote

Will also be doing HIIT for 20mins 3 days a week

Just a quicky, why are you doing HIIT 3x a week?????