3 days a week?

Hi guys,

been reading a body building ebook and the dude speaks about training only three days a week and training the whole body in each session.

how effective is training 3 days a week only (mon, wed, fri) and is it wise to train the whole body in one session? Anyone with some insight?

He makes sense though with whats hes writing. Il post the name of the author and the book up later when i remember the authors name lol

just curious

I would like to know how he walks to other machines after legs? or lifts barbells for chest after arms?

Sorry - doesn't make any sense to me.

hey JR, Il post up a training session of his probably tomorrow so u see what im taking about.

Im struggling to see how he builds muscle with his techniques lol

It doesnt make much sense to me, as you should try limit your sessions to about 45minute - 1 hour each, and you could never do your whole body in that session.
Rather stick to one muscle group a day, so you know you are working that muscle group properly!

thats what i was thinking SA

But he trains one exercise to a body part.

You know what ... im gon stop reading that book lol

Maybe he trains using one exercise per body part to maintain muscle but not to grow cos I'm sure by doing so ur not putting the muscle under enough stress to cause sufficient fibre breakage for muscle growth but enough for maintenance. @ juicy, does he mention why he trains this way

Beesting, He mentioned that the best way to optain optimum fibre breakage is by contracting the muscle and holding it there until u cant hold it like that anymore ( thats 1 set according to his method )

Ok thanx Juicy. Yeah after that it doesn't make sense to me. :huh:

You say 3 DAYS a week, but maybe that is 6 TIMES a week (one session morning, one session night), then the "theory" is definitely possible.

juicy wrote:

hey JR, Il post up a training session of his probably tomorrow so u see what im taking about.

Juicy, please dont forget to post the workout!

Nope its one session three times a week.

Definately SA, Il also see how big the ebook is, maybe I could mail it to whoever wants to read it.

Yes Please

Whats your address, will pop you a mail.

Yeah I'm curious to read it myself

No prob,

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Thats a crap routine dont any of you waste your time, but i suppose it is a free country since 92'so i cant stop you......

Then simply ask yourself how many modern day olympians utilise this method of training .... i bet you none..... GAME OVER!

myotest1 im def not thinking bout using that routine was just curious as to his methods cos im really interested in getting into bodybuilding as a competition some day - its a beginners body building book.

Iv trained for a few years but wana compete and i wanted to work my way up and train and eat like the professionals do eventually so i decided to start from the bottom so to speak. Iv finally read throu the whole book.

Very interesting and very informational really, but the workout he talks about is only for the first 6 months or so - now hes making sense!

But my other question still stands, its three days a week workout still sufficient?

A good informative read non the less and il happily mail the book to anyone who wants to read, theres many other interesting tips for advanced bodybuilders too

i dont know why 3 days wouldnt be enough,i dont know about being effective,i mean if u are stimulating muscle fibers and pushing to failure then i guess it would be good,i guess that if u are training 3 days a week u dont have the problem of cortisol levels raising sky high so i guess there is pro's and cons...

below is example of 3 day training program note that 1st 2 set at 12 rep , 3 next at max weights, im not talking small stuff

also leave legs on seperate day (saterday)
note this routine makes you pretty hard.

its called the Harbinger Hypertrophy method and it works


compound
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips
Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises
Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.

4 @ Compound 2 @ Single-Joint = 6 TOTAL

Hi everyone,

This is my 1st post so pleased to meet u all

I'm a 21y/o junior.. Competed last in 2007 will again in 2010.. Obviously have lots to learn, but anyway...

My brother also started a weird 3day whole body workout.. I Also told him its a waste of time and that you cannot nail a muscle group if you do only 1 or 2 exercises per group.., but he seems to be growing anyway?..

I prefer to stick to 1 large muscle group and 1 small muscle group per workout about 4-5 times a week.

DJEASYE
"i guess that if u are training 3 days a week u dont have the problem of cortisol levels raising sky high"

If I do 3 days weight training a week and 3 days cardio alternating between the two, will I get elevated cortisol levels then?

I wouldnt be able to do the cardio in between.
The best is to rest on of days.

We have been following this routing and it does make you alot harder and is painful.

Also note we do compound:
Bench,deadlift etc
i could post u our routine.

Note : Saterdays is leg blow out... squats squats and more squats.......

I would appreciate it if you could send me the routine
Do you need my email?
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Need a email address i will post you i food intake aswell

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