Lifting 5 Heavy Reps Then Switch To 10 Lower Weights The Extreme Triple Split Routine – Accelerated Results Require Accelerated Demands!

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

Training with a triple split will trigger some seriously size, but I must warn you, it is only for seriously intern! You need at least 2 years of training experience (the more the better), plenty of time and discipline to not only get through the workouts, but also to incorporate proper recovery, nutrition and sleep. The triple split method involves three workouts each training day. For best results, you should select two opposing body parts or movement patterns and line them up in an A1-A2 agonist-antagonist fashion. This means that once you complete the first set of the first exercise, you will 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 about 60 total reps per body part per workout, so the total number of reps for that body part for the day is close to 200.

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

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

Day 1 (Exercise 1) – Back and Chest

A1) Medium Grip Pull-Up

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

Day 1 (Exercise 2) – Back and Chest

A1) Bent EZ-Bar Row (Supine Position)

A2) Lying Dumbbell (Neutral) 8 sets x 8 reps at 4-0-1-0 pace, rest interval 75 seconds

Day 1 (Exercise 3) – Back and Chest

A1) Seated Cable Row (Neutral)

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

Day 2 (Exercise 1) – Quads and hams

A1) Front squat

A2) Lying leg curls (neutral feet) 10 sets x 6 reps at a 5-0-1-0 pace, rest interval 90 seconds

Day 2 (Exercise 2) – Quads and hams

A1) Back Squat (Heels Raised)

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

Day 2 (Exercise 3) – Quads and hams

A1) Seat leg extension

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

3rd day – free

Day 4 (Exercise 1) – Triceps & Biceps

A1) Close Grip Bench Press

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

Day 4 (Exercise 2) – Triceps & Biceps

A1) Drops of parallel bars

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

Day 4 (Exercise 3) – Triceps & Biceps

A1) Reverse grip standing push-ups

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

Day 5 (Exercise 1) – Abs and Calves

A1) Sicilian crunch

A2) Standing Calf Raises 10 sets x 6 reps at 5-0-1-0 pace, 90 second rest interval

Day 5 (Exercise 2) – Abs and Calves

A1) High Pulley Twisting Crunch

A2) Donkey Calf Raise 8 sets x 8 reps at 4-0-1-0 tempo, 75 second rest interval

Day 5 (Exercise 3) – Abs and Calves

A1) Stretching cables on the back

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

6th day – rest

Repetition 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, without pausing at the bottom, lifting the weight for a count of 1, and not stopping before starting the next rep.

Try taking two naps between workouts, i.e. one nap between workouts 1 and 2 and another nap between workouts 2 and 3. A trick I learned from Olympic strength coach Charles Poliquin that is especially helpful for a triple split is to use whey isolate with grape juice, maltodextrin and corn flakes or rice chex in a blender immediately after training. Within 15-20 minutes you will fall asleep (in fact you can consider it a mild coma). Wake; eat solid food; and train an hour later. It’s so simple! To be successful in this program, you must adhere to the following guidelines:

  • Eat at least 7 meals a day every 2.5 hours.
  • You should get 2 grams of protein per kilogram 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 food than to drink it.
  • Get plenty of branched chain amino acids before and during your workout (at least 20 grams per workout).
  • Also plan for recovery (i.e. massages, 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 4-6 hours of the previous workout.
  • Don’t do the 2nd and 3rd workouts every 3rd cycle, so you’ll only be working out 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 nearly double the muscle glycogen content of a certain 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, resulting in hypertrophy or size gain, but here’s the key: you have to allow supercompensation to occur! And how do you achieve this? It’s called restoration. If you can’t spare a good month to commit to this routine, then don’t bother.

Trying to squeeze these workouts into a busy lifestyle will quickly lead to overtraining. It’s the perfect program for someone in their late twenties or early twenties who still lives at home with mum and dad, has the summer off from school and needs to dress up. If you want to gain mass fast, then this routine will do it for you… but you’ll pay the pipers! Expect to be very sore and tired all the time. It is one month of hell, but if you follow the program exactly as outlined, you will be rewarded for your efforts. Good luck!

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