| Triple split training will induce some serious size, but I | | | | at 3-0-1-0 tempo, 60 second rest interval |
| must warn you, this is only for the serious trainee! You | | | | Day 6 - off |
| need at least 2 years of training experience (the more, | | | | Repeat Note: Tempo refers to the speed of |
| the better), a bunch of time on your hands, and the | | | | movement and is represented by a 4-digit number: |
| discipline to not only get through your training sessions | | | | eccentric (negative) contraction - isometric (pause |
| but to incorporate proper restoration, nutrition and | | | | between negative and positive) contraction - |
| sleep. The triple split method involves three workouts | | | | concentric (positive) contraction - isometric (pause |
| each training day. For best results, you should choose | | | | between positive and negative) contraction. For |
| two opposing body parts or movement patterns and | | | | example, a tempo of 5-0-1-0 means to lower the |
| sequence them in an A1-A2 agonist-antagonist fashion. | | | | weight for a count of 5, no pause at the bottom, raise |
| That means once you finish the first set of the first | | | | the weight for a count of 1, and do not pause before |
| exercise, you move on to the first set of the second | | | | starting the next repetition. |
| exercise and then go back and forth between the two | | | | Try to take two naps in between workouts, i.e. one |
| exercises until all sets are complete. Aim for around 60 | | | | nap between workout 1 & 2 and the second nap |
| total repetitions per body part per training session for a | | | | between workout 2 &3. A trick I learned from |
| grand total of close to 200 reps for that body part for | | | | Olympic strength coach, Charles Poliquin, that serves |
| the day. | | | | particularly useful during triple split routines is to use |
| In this routine, you'll notice that the first workout has a | | | | whey isolate with grape juice, maltodextrin and corn |
| slower eccentric component but you get more rest | | | | flakes or rice chex in a blender immediately |
| between sets; while the latter sessions have slightly | | | | post-workout. You will be asleep (actually, you can |
| faster eccentric tempos with lower rest intervals. | | | | consider it a mild coma) within 15-20 minutes. Wake up; |
| The parameters look like this: 1st workout: 10 sets x 6 | | | | eat a solid meal; and train an hour later. It's that simple! |
| reps at 5-0-1-0 tempo, 90 second rest interval 2nd | | | | In order to achieve success on this program, you must |
| workout: 8 sets x 8 reps at 4-0-1-0 tempo, 75 second | | | | follow the following instructions: |
| rest interval 3rd workout: 6 sets x 10 reps at 3-0-1-0 | | | | - Eat a minimum of 7 meals a day every 2.5 hours. |
| tempo, 60 second rest interval Okay, enough talk, let's | | | | - You should be taking in 2 grams of protein per pound |
| get to the routine. | | | | of body weight and up to 15 grams of fish oil every |
| Day 1 (Workout 1) - Back & Chest A1) | | | | day. |
| Medium-Grip Pull-Ups A2) Low-Incline Barbell Press 10 | | | | - Consume 3 shakes post-workout on training days |
| sets x 6 reps at 5-0-1-0 tempo, 90 second rest interval | | | | but none on non-training days; in other words, it's better |
| Day 1 (Workout 2) - Back & Chest A1) Bent-Over | | | | to eat your food than drink it. |
| EZ-Bar Row (supinated) A2) Lying Dumbbell Press | | | | - Take in plenty of branched-chain amino acids both |
| (neutral) 8 sets x 8 reps at 4-0-1-0 tempo, 75 second | | | | before and during your workouts (at least 20 grams |
| rest interval | | | | per workout.) |
| Day 1 (Workout 3) - Back & Chest A1) Seated | | | | - Plan for restoration as well (i.e. massage, stretching, |
| Cable Row (neutral) A2) High-Incline Cable Flyes | | | | electronic muscle stimulation, contrast showers, salt |
| (pronated) 6 sets x 10 reps at 3-0-1-0 tempo, 60 | | | | bathes, etc.) |
| second rest interval | | | | - Ideally, the first workout should be performed three |
| Day 2 (Workout 1) - Quads & Hams A1) Front | | | | hours upon awakening and the second and third |
| Squat A2) Lying Leg Curl (feet neutral) 10 sets x 6 | | | | workout should be performed within a 4-6 hour |
| reps at 5-0-1-0 tempo, 90 second rest interval | | | | window after the previous training session. |
| Day 2 (Workout 2) - Quads & Hams A1) Back | | | | - Do not perform the second and third workout every |
| Squat (heels elevated) A2) Romanian | | | | 3rd cycle, so you will only workout once a day on the |
| Semi-Stiff-Legged Deadlift 8 sets x 8 reps at 4-0-1-0 | | | | 3rd and 6th cycle of the routine. |
| tempo, 75 second rest interval | | | | - Perform the first workout 6 times and then switch to |
| Day 2 (Workout 3) - Quads & Hams A1) Seated | | | | another routine. |
| Leg Extension A2) Russian Good Mornings 6 sets x 10 | | | | If double split training can nearly double the muscle |
| reps at 3-0-1-0 tempo, 60 second rest interval | | | | glycogen content of a body part, can you imagine |
| Day 3 - off | | | | what triple split training can do? After just a few |
| Day 4 (Workout 1) - Triceps & Biceps A1) | | | | workouts, glycogen stores are so depleted that the |
| Close-Grip Bench Press A2) Scott EZ-Bar Reverse | | | | body overcompensates by loading muscles with more |
| Curls 10 sets x 6 reps at 5-0-1-0 tempo, 90 second | | | | glycogen than normal thus prompting hypertrophy or |
| rest interval | | | | size gains, but here's the key: you must allow |
| Day 4 (Workout 2) - Triceps & Biceps A1) | | | | supercompensation to occur! And how do you |
| Parallel-Bar Dips A2) Incline Hammer Curls 8 sets x 8 | | | | accomplish that? It's called restoration. If you can not |
| reps at 4-0-1-0 tempo, 75 second rest interval | | | | put aside a good month to devote to this routine than |
| Day 4 (Workout 3) - Triceps & Biceps A1) | | | | don't bother. |
| Standing Reverse-Grip Pressdowns A2) Seated | | | | Trying to squeeze these workouts into a busy lifestyle |
| Dumbbell Curls 6 sets x 10 reps at 3-0-1-0 tempo, 60 | | | | will quickly lead to overtraining. It is an ideal program for |
| second rest interval | | | | someone in their late teens or early twenties who is |
| Day 5 (Workout 1) - Abs & Calves A1) Sicilian | | | | still living at home with mommy and daddy, has the |
| Crunch A2) Standing Calf Raise 10 sets x 6 reps at | | | | summer off of school, and needs to put on some size. |
| 5-0-1-0 tempo, 90 second rest interval | | | | If you want to gain quick mass, then this routine will |
| Day 5 (Workout 2) - Abs & Calves A1) | | | | deliver ... but you will pay the piper! Expect to be |
| High-Pulley Twisting Crunch A2) Donkey Calf Raise 8 | | | | extremely sore and tired all the time. It is one month of |
| sets x 8 reps at 4-0-1-0 tempo, 75 second rest interval | | | | hell, but if you follow the program exactly as outlined, |
| Day 5 (Workout 3) - Abs & Calves A1) Supine | | | | you will be rewarded for your efforts. Good luck! |
| Cable Pull-Ins A2) Seated Calf Raise 6 sets x 10 reps | | | | |