3 day split

[Allen Hawk]

I have asked for help numerous times on the forum, and ultimately I have decided to use a 3 day split workout with the aid of those who replied to my previous posts. The 3 day workout I'm trying to use is 3 day split , but I'm having to replace some exercises because all I can do use a barbell and dumbells. I'm kind of limited but I have found several exercises here . I enjoy this workout, but once again I have some problems. Is there any way I can add to this 3 day split workout so I can see some improvement sooner in muscle gain and tone but still only workout 3 days a week? Also, I try to run a mile on the days I don't work out. Any help would be greatly appreciated. Thanks.

[Allen Hawk]

I thought a copy of my current workout might aid in helping me out...so here goes.

Monday-
Lateral Raises-3x10
military press-3x10
upright row-2x10
Barbell Curl-3x10
incline curl-2x10
concentration curl-2x10
Close grip bench-3x10
tricep extension-2x10
kickback-2x10

Tuesday-RUN mile

Wednesday-
Bench press-3x10
Incline bench-3x10
decline dumbell press-2x10
Bentover Row-3x10
Pullover-3x10
Lying Row-3x10

Thursday-RUN mile

Friday-
Stiff leg deadlifts-3x10
leg curls-2x10
Squats-3x10
dumbell lunges-2x20
step up-2x10
Standing calf raises 2x20
Single leg calf raises 3x20

Saturday- RUN mile

Sunday- play ball

If anyone can help me add to this please do. Thanks.

[Bill Hartman]

Allen,

First off...very cool last name.

Okay, now...

If you want to make faster progress you must build some variability into your program.

There's a series of studies that show varying your reps per set accelerates gains in strength and lean muscle gains. For example:

Week #1 3x10
Week #2 4x8
Week #3 5x4-6
Week #4 2x8

No need to change exercises for 2 or 3 cycles at your stage of the game. Just be sure to adjust the weights accordingly to build some intensity into your program.

Regarding the mile run...WHY?

Running a mile 3x/week will eventually do nothing for you (energy systems adapt and actually use fewer calories to do the same work), and it is also contrary to your goal of muscle gain (wrong energy system).

Consider this...
Take your 1 mile of volume and break it up into pieces...

Week #1 100m x 16 @ 70% effort with 1:3 work rest ratio (100m in 18 seconds with 54 seconds rest if you can run a 12.5 sec 100m)
Week #2 200m x 8 @ 65% with 1:2 work rest ratio
Week #3 400m x 4 @ 75% with 1:1.5 work rest ratio
Week #4 200m x 4 @ 80% recovery as needed

This type of interval training will also compliment your "playing ball".

Hope that helps.

Bill Hartman, Don't let the golf thing fool ya!

[Allen Hawk]

Thanks for the great advice. I really like your idea about the running. I've noticed in the past that running quick sprints seemed to feel better than a steady slow jog. I do have a question though about the reps per set information. I've read that I need to increase reps per set each night I work out. For instance, say I do three sets and the first I bench 100lbs at 10 reps, then 110 at 8, and ultimately 120 at 6. Is this better to do each night or should I just change the reps per set from week to week? Thanks again. And also, how much time should I wait between sets?