If I was to only do these 3 exercises for 3 days a week say 4 sets x 4 reps will I see good results. A lot of of workout routines I follow have exercises I dislike and I end up losing interest in it. This is just simple and easy to follow. Or do I need to add more? Thanks
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Bench, squats, and deads?
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I've found the key to 'results' has a lot to do with variation.
Also, in my opinion doing chest 3 times a week is a poor way to go. I do chest once a week, and I am just recovering from that 4-5 days later, but by then my body needs a couple days off from the gym.
If you do bench 3 times a week you will see some results dont get me wrong but if you mix it up like 3 workouts a week.. 1 for chest doing a slew of different excersises such as bench, incline, decline, mixed with dumbbells & barbells, wide grip, close grip, etc, dips, peck deck, peck flys from different angles single arm and double arm etc. Keep in mind you don't need to do all of these every week or every workout, but atleast every other workout or so to make sure you hit your muscles from every angle. I would recommend 4-5 exercises for chest day. Starting with heavy (bench) then to dips, etc and then finishing with the isolations etc (cables). This would take about as long as trying to work all 3 muscle groups in one day as well.
For squats, (leg day) make sure you hit the hamstring machine, quad machine, calf machine, maybe even some angled leg press, and some lunges on a light weight day. You want to make sure you get a nice full leg workout to release all that testosterone!!!
And for back, be sure you are doing pullups (weight assisted if needed) do atleast 3 sets of ten to start your back day. Then do some close grip pull downs with a reverse grip. Get those lats poppin out. Seated rows are good too. Some people make the mistake of putting too much weight on and using momentum to get the rows contracted. I prefer to use less weight, keep my back still straight up, and hold each contraction for atleast a second. (thats a good way to go about any contraction exercise really) Another way to hit rows is using the pull down bar and hitting it wide grip on the row machine! I love those. Mix it up!! Deadlifts of course are great, do some goodmornings (or whatever theyre called, the reverse situp) afterward to stretch it out and get a bit more burn.
Basically, what I'm saying is that 3 of the same execises 3 times a week is vastly less effective that what I've suggested, and would take roughly the same amount of time. Just be sure you are varying your work outs week to week. Muscles get bored easy!
Also, in my opinion doing chest 3 times a week is a poor way to go. I do chest once a week, and I am just recovering from that 4-5 days later, but by then my body needs a couple days off from the gym.
If you do bench 3 times a week you will see some results dont get me wrong but if you mix it up like 3 workouts a week.. 1 for chest doing a slew of different excersises such as bench, incline, decline, mixed with dumbbells & barbells, wide grip, close grip, etc, dips, peck deck, peck flys from different angles single arm and double arm etc. Keep in mind you don't need to do all of these every week or every workout, but atleast every other workout or so to make sure you hit your muscles from every angle. I would recommend 4-5 exercises for chest day. Starting with heavy (bench) then to dips, etc and then finishing with the isolations etc (cables). This would take about as long as trying to work all 3 muscle groups in one day as well.
For squats, (leg day) make sure you hit the hamstring machine, quad machine, calf machine, maybe even some angled leg press, and some lunges on a light weight day. You want to make sure you get a nice full leg workout to release all that testosterone!!!
And for back, be sure you are doing pullups (weight assisted if needed) do atleast 3 sets of ten to start your back day. Then do some close grip pull downs with a reverse grip. Get those lats poppin out. Seated rows are good too. Some people make the mistake of putting too much weight on and using momentum to get the rows contracted. I prefer to use less weight, keep my back still straight up, and hold each contraction for atleast a second. (thats a good way to go about any contraction exercise really) Another way to hit rows is using the pull down bar and hitting it wide grip on the row machine! I love those. Mix it up!! Deadlifts of course are great, do some goodmornings (or whatever theyre called, the reverse situp) afterward to stretch it out and get a bit more burn.
Basically, what I'm saying is that 3 of the same execises 3 times a week is vastly less effective that what I've suggested, and would take roughly the same amount of time. Just be sure you are varying your work outs week to week. Muscles get bored easy!
If that's all you want to do, join a powerlifting gym.
You will need to do some assistance lifts though.
http://www.powerliftingwatch.com/gyms
You will need to do some assistance lifts though.
http://www.powerliftingwatch.com/gyms
Most people in a gym have very similar programs. Though some people are alot bigger while some people remain the same year after year. Nutrition is key if you want to grow. Doing just three lifts with no asistance lifts will only work short term. But try it out and see what happens for the experience.
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Quagmire911
Master Don Juan
For a beginner it would probably work wonders for the first while.
Do keep progression going longer it may only be a simple as changing sets/reps and rotating the exercises with say:
Box squats, squatting with bands/chains
Bench on decline/inclines, close grip, wide grip, bands/chains
Deads off blocks, stiff legs, rack deads, deads with bands/chains
As for structure I'd have to think about that, don't really have to much time. I'd say you should at least a couple of assistance exercises just to be safe, stuff for abs, upper back, maybe shoulders.
Quagmire
Do keep progression going longer it may only be a simple as changing sets/reps and rotating the exercises with say:
Box squats, squatting with bands/chains
Bench on decline/inclines, close grip, wide grip, bands/chains
Deads off blocks, stiff legs, rack deads, deads with bands/chains
As for structure I'd have to think about that, don't really have to much time. I'd say you should at least a couple of assistance exercises just to be safe, stuff for abs, upper back, maybe shoulders.
Quagmire
http://www.sherdog.net/forums/showthread.php?t=436935
Three day Pull/Press/Squat split:
Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)
Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts
Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited
Tried and true.
Three day Pull/Press/Squat split:
Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)
Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts
Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited
Tried and true.
Of course your training should be based around the heavy compounds, but nobody truly means just do those exercises. You need to throw in some assistance exercises to help with those lifts and for optimal development.
i.e. squat assistance- hamstring/posterior chain work; goodmornings, pullthroughs
bench assistance- shoulders, triceps; shoulder presses, laterals, tricep work
deadlift assistance- general back, biceps; rows, pulldowns etc, bicep work
Your strength would go up just using the 3 power lifts but not as well as it would without training the related muscles.
Also, many of us are in it for bodybuilding as well as strength, so you obviously wouldn't choose to neglect your arms, shoulders, upper back etc.
i.e. squat assistance- hamstring/posterior chain work; goodmornings, pullthroughs
bench assistance- shoulders, triceps; shoulder presses, laterals, tricep work
deadlift assistance- general back, biceps; rows, pulldowns etc, bicep work
Your strength would go up just using the 3 power lifts but not as well as it would without training the related muscles.
Also, many of us are in it for bodybuilding as well as strength, so you obviously wouldn't choose to neglect your arms, shoulders, upper back etc.