T Nation

3 Day Full Body Split


#1

What is the best 3 days split for hypertrophy and strength that includes easy and simple workouts to do without any complicated technical lifts :sweat_smile: like front squat or clean and stuff like that i want a more focused program toward hypertrophy but includes strength too :grin:


#2

So your not wanting to do cleans or front squats? Which isn’t a big deal.


#3

There isn’t a best. There are an almost unlimited number that work.

Hard work will trump any programming choices

Are you under the impression the two aren’t linked?

I recommend downloading the mass made simple ebook by Dan John. But failing that, do a quick search on this site and find one that excites you.


#4

Yes i want a program that doesn’t include them :grin::grin:


#5

Actually i already searched and need an opinion on what this guy is saying cause he makes sense and detailing everything


#6

Chads experience and results speak for themselves.

Do it.

Maybe consider starting a log on this site for accountability and maybe some input from the experienced members on here.


#7

Just for clarification , when you say easy?


#8

Easy to understand and apply


#9

Buy the mass made simple ebook. It literally has every workout planned for you, along with a smart way to learn how to eat for growth.


#10

I have read an article here talk about that book but i don’t like front squat, i would do shitload of back squats cause i like it and i started my workout experience with starting strength but now i want more designed program toward aesthetic but also include strength as a goal too, i dont mind back sqautting deadlifting and pressing but whenever i do a program for myself i burn myself out too fast to keep going


#11

Not doing front squats or cleans will not prevent you from getting bigger or stronger.
So don’t worry about it.


#12

From memory, the article on here is very different from the actual e-book, although I think you would still have to front squat and Powerclean as part of the complexes, albeit at a fairly low weight.


#13

What i hate is the technique its self because i will never get into some kind of sport so i have to do those workouts, i think i will go with chads as it seems easy to understand and he gives an idea how to progress which is exactly what i want, i forgot to mention that i am 91kg at 183CM


#14

Do you have an idea what does it mean to Increase the load 1.25 to 2.5% with each subsequent workout, what does subsequent workout means ? :sweat_smile:


#15

Everyone who speaks English gets what that means. I don’t get what you’re trying to say here.

If it’s a genuine question, then just do what it says. If you’re trying to imply bulldog doesn’t know what he’s talking about, I refer you to his avatars and training log


#16

Sorry for my ignorance i do speak English but i am from Egypt tho :sweat_smile: i know the meaning but i am asking for an example and he seems to be experienced thats why i asked him i didn’t mean any bad intentions and i do appreciate the help :green_heart:


#17

Apologies if I came across abrupt.

It means to do exactly what it says. If you lifted 100kgs on a particular workout, you’d lift 101.25kgs (1.25% more) on the next workout. You should expect to round to the nearest plates that you have available.


#18

I appreciate you having my back brother…but no worries in this case. Besides I have gotten to the point that I think some overlook ( especially newer members) my avatar because im not shirtless sporting abz…. Plus I assume that they do not know I have a log since it isn’t posted in the normal log section.


#19

No worries man, I guess I’ve not been back here that long and I still get frustrated by the stream of people “looking for advice”, only to get butt hurt and start lashing out when they’re given it.

It turns out I misread the situation, the OP was absolutely not doing that anyway.


#20

nope just a simple miscommunication…