3 on 1 off (push, pull method)

My buddy recently gave me a routine that looks like this:  What do you think? You workout for 3 days, and take one day off, then repeat...4 sets of 8-12 reps increasing weight each workout.  Use 1 major compound exercise for each workout...try to do 3 exercises for each muscle group.....i guess the push/pull method means you are pushing in chest and tris and legs and shoulder days and pulling on back and bis day?
 
day 1 (chest and tris and abs)
day 2 (back and bis)
day 3 (legs and shoulders and abs)
day 4 (off or cardio)
 
 

Keep up the enthusiasm!....Jack

LEAVE NOTHING

Shoulders should be with chest/tris. I'm so sick of seeing shoulders with legs. LEGS GET THEIR OWN DAY THEY'RE HALF YOUR FRIGGN BODY!

Not yelling at you just tired of seeing this split over and over again.

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ORIGINAL: rippedchick

Shoulders should be with chest/tris. I'm so sick of seeing shoulders with legs. LEGS GET THEIR OWN DAY THEY'RE HALF YOUR FRIGGN BODY!

Not yelling at you just tired of seeing this split over and over again.

yea, i should switch that.  Have you seen a 3 day split similar to this? Is it a common workout?  Im gonna give it a shot, using some of the HST principles and see what i get out of it.

Keep up the enthusiasm!....Jack

LEAVE NOTHING

Which HST principles? This looks more like an HIT routine. 12 sets total for each muscle group is way more of an HIT thing than a HST one. Also if you are gonna do an HIT routine that hits each muscle that much you will want to put a day in between each workout and then take a day off at the end of the routine as well (or two days at the end if you like).

Nothing wrong with HIT btw, it has its own unique benefits but it can be dangerous to mix lifting philosophies. HIT volume with HST scheduling can be counterproductive.

Other than the things I mentioned the routine looks alright. Ive done similar ones in the past and got results.

ORIGINAL: Stillseeingreen

Which HST principles? This looks more like an HIT routine. 12 sets total for each muscle group is way more of an HIT thing than a HST one. Also if you are gonna do an HIT routine that hits each muscle that much you will want to put a day in between each workout and then take a day off at the end of the routine as well (or two days at the end if you like).

Nothing wrong with HIT btw, it has its own unique benefits but it can be dangerous to mix lifting philosophies. HIT volume with HST scheduling can be counterproductive.

Other than the things I mentioned the routine looks alright. Ive done similar ones in the past and got results.

 
Still-
The only HST principle i am using is: adding weight to each workout....You dont think giving a full 72 hours of rest for each muscle group is enough?  Ive tried this 3 on, 1 off approach a few years ago, and i achieved great muscle growth.  Do you suggest doing 3 on, then 2 off instead, or a m-w-f then skip sat, then a sun-tues-thursday, and so on, and so on?  Thanks for your input.

Keep up the enthusiasm!....Jack

LEAVE NOTHING

Something giving growth just means that some part of what you are doing is correct. The growth will not be nearly as good as it could be. If you are doing 12 sets for a muscle group in 1 workout then coming back and hitting that same muscle group within 7 days that will limit the amount of growth you can get. What you said at the end there about MWF then sat off sounds alright. Ideally you would want to take sat and sunday off and then come back monday do another high volume workout and give those muscles 7 days to fully benefit from the workout. you can even add a 4th day and do a 2 on 1 off 2 on 2 off pattern. I used to do
Monday- Chest shoulders
Tuesday- Back
Wed- off
Thursday- Legs
Friday- Biceps/ triceps.
Sat/ Sun off

Also I would do 2 sets of Abs and calves every workout since the rules are different for some muscles in terms of recovery time.

Your MWF thing will work just as well though. Just seemed like you werent content with 3 workouts a week so thought id give you an idea of what a 4 day split would look like.

ORIGINAL: Stillseeingreen

Something giving growth just means that some part of what you are doing is correct. The growth will not be nearly as good as it could be. If you are doing 12 sets for a muscle group in 1 workout then coming back and hitting that same muscle group within 7 days that will limit the amount of growth you can get. What you said at the end there about MWF then sat off sounds alright. Ideally you would want to take sat and sunday off and then come back monday do another high volume workout and give those muscles 7 days to fully benefit from the workout. you can even add a 4th day and do a 2 on 1 off 2 on 2 off pattern. I used to do
Monday- Chest shoulders
Tuesday- Back
Wed- off
Thursday- Legs
Friday- Biceps/ triceps.
Sat/ Sun off

Also I would do 2 sets of Abs and calves every workout since the rules are different for some muscles in terms of recovery time.

Your MWF thing will work just as well though. Just seemed like you werent content with 3 workouts a week so thought id give you an idea of what a 4 day split would look like.

 
hey-
just to clarify, i am NOT doing 12 sets...i am doing 4 sets of 8-12 reps each.  I guess you are correct though, because if i do 3 different chest excercises at 4 sets each, whether they be flat bench, incline bench, and flies...it adds up to 12 sets.....

Keep up the enthusiasm!....Jack

LEAVE NOTHING

 Thats what I meant when I said 12 sets for a muscle group.