Aspect Men’s Health editor, I often feel like I’m eating, sleeping and breathing.
This level of interaction with gym culture can be super rewarding. I can help people learn more about their bodies and the best ways to use them, I dedicate most of my work time to sharing the best exercise advice with other people. MH mass. But focus can also have some disadvantages. There are times when I get my editorial brains together and hit the gym by myself when I feel drained and uninspired, so after a full day of explaining deadlift form, the last thing I want to do is take a lap of slow motion. Usually, I can combat this fitness brain drain by designing my own workout plans to be flexible based on how I’m feeling – but earlier this year I hit a routine.
The problem wasn’t that I was struggling to get into the gym. I was exercising five to six days a week, making my active time a priority alongside (and sometimes before) work and personal commitments. But I still wasn’t inspired by all the hours I spent lifting weights and running, and my performance began to plummet. I’m a NASM-certified instructor, but I knew I’d be better off with someone else making the decisions. I needed a coach to help me get over my training discomfort.
I’m back MH Advisory Board member and renowned trainer Don Saladino (Customers include: Ryan Reynolds, Sebastian Stanand Port of David) to help breathe new life into my workouts. The goal wasn’t to spend more time in the gym or find more goals for training – above all, I wanted to focus on following a program. Also, since so many people who exercise at home use such plans for their fitness routines, I wanted the program I followed to be one that anyone could buy online. I was also not looking for a specific body composition or weight loss goal. I started the program at a weight (197 pounds) that I thought was healthy for me and felt good about my appearance. It wasn’t about numbers on a scale or dumbbells. My biggest goal was to find a plan that would help me enjoy my workouts above all else.
i settled down Saladino’s 3-Day Split Gym ProgramAs the title suggests, it’s structured to require three specific training days per week using equipment most people can access with a basic gym membership (lat pulldown machines, squat racks, etc.). According to the description on Saladino’s website, the plan is designed to “build lean muscle, shed body fat, and build athleticism while working on mobility and flexibility.” The six-week plan also includes a nutrition and supplement guide, but I didn’t use these resources; I was only concerned with the exercise component of effort.
3-Day Split Program Short Facts
●6-week program; 3 full body workouts per week
Stated Goals: build lean muscle, improve mobility, flexibility and athleticism
●Features: Program PDF, virtual exercise library
●Virtual (e-mail) program support
I chose this plan to focus on my workout energies especially after feeling burnt out. Rather than putting just enough effort into workouts nearly every day, I’d work out as hard as possible three structured days a week, then use the free days to run, do heavy bag chores, or simply miscarry for active recovery. I feel like I missed out on any gains. Considering my goals, this was the perfect plan for me.
3-Day Split Gym Program Structure
The first step in starting the program was to familiarize myself with all the exercises that make up the three-day weekly section, which I was able to access via the downloadable PDF file. Saladino includes a useful library of downloadable exercises with video demonstrations and explanations of each move, which helps to know exactly how to design routines. Like many programs, each of the training days is structured the same from week to week (with some variation in the number of sets and reps in certain weeks). The idea is to progress from each week to the next, working up to heavier weights as the routine becomes more familiar. It won’t last forever because it’s only a six-week plan – but this kind of build provides a solid framework to build on.
I split my training days between my backyard gym, where I have most of the equipment needed for the program (or at least valuable approaches via resistance bands) and the corporate gym I use at the gym. Men’s Health office. In terms of equipment, I had no problems completing workouts; All the basic equipment-requiring exercises you can find in your average big box club (or easily emulate in the case of a machine chest press).
Each workout begins with a jump, throw, carry warm-up phase. Part of Saladino’s training plans. This immediately got me moving and helped me start each session better; I had a bad habit of going for the biggest weights (if any) of my workouts without much preparation. Next up is a large compound elevator. Hit the legs one day, chest the next and focus on the final rear chain. Each of the exercises Saladino chose differed from the standard selection for those big muscle moves that injected some much-needed variation into my routine (for example, going with barbell front squats instead of back squats). From there, it’s usually a four-round superset push-pull pair. A four-move circuit that is closed daily with biceps and triceps exercises in each series.
Saladino also included the option of 20 to 30 minutes of cardio at 120 to 140 BPM. more details on what exactly this means here), but because I run and do other activities on my free days, I finished each workout with a circuit.
3-Day Split Gym Program Review
The consistent build helped me stay on task and progress efficiently through each workout, especially over a few weeks and as I got used to the format. I enjoyed tracking my progress from week to week; A week ago, when the hard reps got easier, I added weights, and by the end of the program, I wasn’t hitting the PRs—that wasn’t the point, after all—but I was moving confidently with the heavier loads. beginning.
I was also much more focused. Saladino recommended a certain amount of rest between each set; I looked at my watch carefully and did my best to fit the format each day. This kept me from stalling or improvising, and over the course of six weeks I was able to finish nearly every workout in between 55 and 60 minutes.
I also felt well pushed – when I was training on my own, I would often skip tracking my rest too closely. The training sessions went beyond an hour, making it difficult for me to physically fit in with everything I wanted to do within the constraints of my busy schedule. Paying attention to my rest, I kept my workout tight and often found myself breathing hard but not overloaded.
The program also allowed for flexibility, as I traveled twice in six weeks without skipping a session. For my first trip, I was able to finish my workouts before a weekend, then set aside one training day for an impromptu drop-off to a gym I wanted to check out the other. It was easy to stay on the road.
Overall, I felt the 3-Day Split program gave me everything I wanted – consistency, structure, and focus – and there was also a bit of extra muscle, considering the ridiculous arm pump I felt every day at the end of every workout. Physically, I felt great after finishing six weeks. Most importantly, I kicked off the exercise fatigue I struggled with when I started.
There are workouts out there that can help you achieve more specific goals like maximizing your deadlift or reaching a certain number on the scale, but for my goal of refocusing my training and making it fun again, this has been a hit for me. . I’m ready to move on to broader plans, and with the foundations I’ve built with this split, I’m confident I can crush whatever my next goal is.
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