How Much Does An Olympic Style Bench Press Bar Weigh The Extreme Triple Split Routine – Accelerated Results Require Accelerated Demands!

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

Triple split training will do something big big, but I must warn you, this is only for those big mentor! You need at least 2 years of training (the more, the better), a lot of time on your hands, and discipline to not only through your training but also good treatment, food and sleep. The triple split method has three daily operations. To get the best results, you should choose two physical attacks or movement patterns and follow them in an A1-A2 agonist-antagonist fashion. That means that when you complete the first set of the first exercise, you move on to the first set of the second exercise and then go back to the second set of exercises to until all the actions are completed. Aim for around 60 total reps per body part for one training session for a total of nearly 200 reps per body part for the day.

In this routine, you will notice that the first exercise has a slower eccentric impact but you have more rest between sets; while the latter sessions have slightly eccentric tempos with low rest periods.

These parameters are as follows: 1st workout: 10 hours x 6 reps at 5-0-1-0 tempo, 90 second rest time 2nd workout: 8 hours x 8 reps at 4-0-1-0 tempo, 75 second rest interval 3rd workout: 6 sets x 10 reps at 3-0-1-0 tempo, 60 second rest interval Okay, enough talk, let’s get to the routine.

Day 1 (Workout 1) – Back & Chest

A1) Medium-Grip Pull-Ups

A2) Low-Incline Barbell Press 10 sets x 6 reps at 5-0-1-0 tempo, 90 rest periods

Day 1 (Workout 2) – Back & Chest

A1) Bent-Over EZ-Bar Row (supinated)

A2) False Dumbbell Press (not counting) 8 sets x 8 reps at 4-0-1-0 tempo, 75 rest periods

Day 1 (Workout 3) – Back & Chest

A1) Seated Cable Line (Intermediate)

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

Day 2 (Workout 1) – Quads & Hams

A1) Front Squat

A2) Lying Leg Curl (middle foot) 10 sets x 6 reps at 5-0-1-0 tempo, 90 rest periods

Day 2 (Workout 2) – Quads & Hams

A1) Back Squat (heels elevated)

A2) Romanian Semi-Stiff-Legged Deadlift 8 sets x 8 reps at 4-0-1-0 tempo, 75 second rest period

Day 2 (Workout 3) – Quads & Hams

A1) Seated Leg Extension

A2) Russian Good Mornings 6 hours x 10 reps at 3-0-1-0 tempo, 60 rest periods

Day 3 – leave

Day 4 (Workout 1) – Triceps & Biceps

A1) Close-Grip Bench Press

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

Day 4 (Workout 2) – Triceps & Biceps

A1) Parallel-Bar Dips

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

Day 4 (Workout 3) – Triceps & Biceps

A1) Standing Reverse-Grip Pressdowns

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

Day 5 (Workout 1) – Abs & Calves

A1) Sicilian Crunch

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

Day 5 (Workout 2) – Abs & Calves

A1) High-Pulley Twisting Crunch

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

Day 5 (Workout 3) – Abs & Calves

A1) Supine Cable Pull-Ins

A2) Seated Calf Raises 6 sets x 10 reps at 3-0-1-0 tempo, 60 second rest period

Day 6 – leave

Repeat Note: Tempo refers to the speed of movement and is represented by 4 numbers: eccentric (negative) contraction – isometric (pause between negative and positive) contraction – concentric (positive) contraction – isometric (pause between positive and negative) contraction. For example, a tempo of 5-0-1-0 means to lower the weight for a count of 5, without pausing on the bottom, raise the weight for a count of 1, and do not pause before starting the repetition. next time.

Try taking two naps in between workouts, for example one nap between workout 1 & 2 and a second nap between workout 2 & 3. A trick I learned from a pro tells the Olympic power, Charles Poliquin, which works especially during the split workout is to use whey split with juice, maltodextrin and corn flakes or Chex rice in an instant bite machine after exercise. You will fall asleep (actually, you can feel like it’s a little coma) for about 15-20 minutes. Wake up; eat a meal; and train an hour later. It’s easy! To complete this task, you must follow the instructions below:

  • Eat at least 7 meals a day every 2.5 hours.
  • You should consume 2 grams of protein per pound of body weight and up to 15 grams of fish oil daily.
  • Take 3 shakes after exercise on training days but none on non-training days; in other words, it is better to eat your food than to drink it.
  • Eat plenty of chain amino acids before and during your workout (at least 20 grams per workout.)
  • Prepare for the same treatment (such as massage, stretching, electrical muscle stimulation, contrast baths, salt baths, etc.)
  • Ideally, the first workout should be done three hours in the morning and the second and third workouts should be done in 4-6 hours after the previous training.
  • Do not do the second and third exercises every 3rd cycle, so you only work out once a day between the 3rd and 6th cycles of the routine.
  • Do the first exercise 6 times and then switch to another position.

If double split training can nearly double the body’s muscle glycogen, can you imagine what triple split training can do? After several workouts, glycogen stores are so depleted that the body overcompensates by loading the muscles with glycogen more than usual thus prompting hypertrophy or mass gain, but here is the key: you will must allow supercompensation to occur! And how did you succeed? It’s called restoration. If you can’t spare a good month to devote to this routine don’t bother.

Trying to squeeze these exercises into a busy lifestyle will quickly lead to training. It’s a great course for someone in their teens or early twenties who still lives at home with mom and dad, has the summer off from school, and wants some the size. If you want to be fast, then this routine will deliver … but you will pay the piper! Expect to be very sore and tired all the time. It’s a 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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