3 day split order

so a little thought i had a while ago... most people on 3 day splits do a push/pull/legs right? it's known that doing squats/deadlifts release the most growth hormone, right? and your back is a much bigger muscle group than chest, so by theory it would also release more growth hormone. i read somewhere on here that the growth hormone stays in your body for 24-48 hours as well after your workout. would it not make sense to put that to use and train legs first, then back, then chest? that would be more of a benefit than releasing all the growth hormone right before a rest day right?

Do you mean go:

**Legs
**Pull
**Push?

That's fine, you can do it in any order you want.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

hmm thats a good observation CSP, thats one of those things id like to have a lab to experiment with haha

check GH levels separately of each workout then check levels Before/after workout and 12/24/36/48 hours later. Would be interesting to see

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

MVP


Do you mean go:

**Legs
**Pull
**Push?

That's fine, you can do it in any order you want.

yes do legs, pull, push. i know you can do it whatever way you want... creation understood what i was saying. i was just thinking it would be more beneficial to release the most growth hormone at the beginning of each cycle as opposed to when you stop lifting. not sure if i'm explaining it very well though...          

Are you saying to due legs on Monday, back on Wednesday and chest on Friday? If so thats how I do my split.Not for the reasons you say though, I do it that way because I work on my feet and if I do legs on Monday I have all week to stretch them out and they never get a chance to get tight on me.

I never thought of what you're saying though,but I agree,it does make alot of sense. I do usually start my routine with the most taxing, Squat on Mondays, bentover rows on Wednesday, and bench on Friday. I do feel as though it pumps me up alittle for the rest of my routine.

my split is 3 on 1 off, so i don't have any set day to lift. halfway through the summer i changed the order to this and i feel like it has helped a little bit. it wasn't an advice thread, it was more just to open it for discussion to get input on, because i know a lot of people on here are very well read and knowledgeable.

I don't like push/pull/legs because it basically assumes 2 days for upper body and only 1 for lower.  If anything, it should be the other way around.

I like to either do full body or upper/lower splits.  Anything else seems to favor the upper body more, which is no good IMO.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

brihead301


I don't like push/pull/legs because it basically assumes 2 days for upper body and only 1 for lower.  If anything, it should be the other way around.

I like to either do full body or upper/lower splits.  Anything else seems to favor the upper body more, which is no good IMO.

I like push/pull/legs but you do raise a good point. If you look at it another way though the deadlift isn't a focused upper body movement, the agonist (prime mover) are the glutes. Rows work the posterior chain too.

I agree with brihead301 regarding another routine. I like this one, but the way I did it was 3 days on/1 day off, just because I can't imagine a single reason to let my body rest 7 days between workouts.

Try this just replace inverted rows with barbell rows, since all it will do otherwise is take out the isometric contraction from the lower back and posterior chain. If you're an intermediate looking for hypertrophy I would recommend DC's principles with that routine. Just don't do DC for squats, rows, or deadlifts. Trust me you'll love it. If strength is the primary concern then 5/3/1 principles or keeping 5 x 5 is cool too. Another suggestion is replace the push ups on workout a with chins, the chest is already getting worked and I think you should do chinups each workout personally.

The way to fix the hormonal solution is simple, squat each workout.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

once again, i wasn't looking for advice or input on new training methods. i'm very comfortable with what i do. i was just wondering if my thought was correct or i'm way off base.

CSP


once again, i wasn't looking for advice or input on new training methods. i'm very comfortable with what i do. i was just wondering if my thought was correct or i'm way off base.

GH secretion follows a circadian type rhythm, and is secreted in 6-12 discrete pulses per day. the largest of these secretions is going to happen about an hour after you go to sleep. there are other things that can increase GH production like staying hydrated, insulin secretion interupts the release of GH so a ketogenic diet is going to produce more GH. 

the second most important factor for GH secretion is exercise. its been proven that training for at least 10 minutes above lactate threshold will result in the largest amount of volume of GH secreted in response to a single exercise session. 

training multiple times a day can also provide more GH secretion and some people say taking arginine will also help because it blocks release of HGH-inhibitor but im not so convinced.

so what im trying to say is i wouldn't worry about changing your routine to make sure u didn't release to much GH before an off day. your levels of GH will also start gradually declining after about an hour after training. if i were u i would make sure i got a lot of sleep and ate some slow digesting protein!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Daniel265

CSP


once again, i wasn't looking for advice or input on new training methods. i'm very comfortable with what i do. i was just wondering if my thought was correct or i'm way off base.

GH secretion follows a circadian type rhythm, and is secreted in 6-12 discrete pulses per day. the largest of these secretions is going to happen about an hour after you go to sleep. there are other things that can increase GH production like staying hydrated, insulin secretion interupts the release of GH so a ketogenic diet is going to produce more GH. 

the second most important factor for GH secretion is exercise. its been proven that training for at least 10 minutes above lactate threshold will result in the largest amount of volume of GH secreted in response to a single exercise session. 

training multiple times a day can also provide more GH secretion and some people say taking arginine will also help because it blocks release of HGH-inhibitor but im not so convinced.

so what im trying to say is i wouldn't worry about changing your routine to make sure u didn't release to much GH before an off day. your levels of GH will also start gradually declining after about an hour after training. if i were u i would make sure i got a lot of sleep and ate some slow digesting protein!

Good info.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant