T Nation

three day body part split

Hi. My question is this. I can only work out Monday, Wednesday, and Friday. Is it better to split it Chest/Triceps, Back/Biceps, Legs/Abs or would Chest/Back, Arms/Shoulders, Legs/Abs be better? Or some other pattern? And why? I don’t have a lot of free time and I’m trying to maximize gains. Thanks.

Have you looked into Charles Staley’s Convergent Phase Training? I’ve been using it for a month now and I really like it. Can’t remember which edition it was in…just type it in under the search engine.

Thanks for the info on the Convergent Phase Training. I’m printing it out now.

only split in half, and alternate between m/f on week 1, wednesday only one week 2, just to suggest an alt.

Here’s my split: Monday, chest and shoulders. Wednesday, legs and back. Friday, arms (bis, tris, forearms). Many reccomend tris with chest and bis with back because tris are trained secondary when you do most chest exercise, and bis with back. However, I don’t reccommend this because by the time you finish your chest (or back) exercises, your arms will be too drained to put their all into the arm exercises (Also, auxilliary muscles such as flexors will be tired too). I think (and there are many who agree) that you get the most out of arm exercises when you have a seperate arm day. Another advantage is that your whole arm will get a good blood pump because you trained tris and bis the same day. I like shoulders with chest, I put back on legs day just to “even out” the amount of time I was spending at the gym. I used to do back with chest and shoulders, it takes too long, so next week im trying it with legs. Let me know if you have questions.