Bodybuilding Forums

Hi all, I am currently using the 3 day workout routine by mark and am wondering whether there are any members who use it too. I feel that the low volume and high intensity workout really max me out and i feel good. however, there are some good exercises like dips and pull-ups which i like to do. body weight exercises too. i find that doing them on off days after my hiit is the only solution. what 's ur view?


Wednesday
Chest Exercises
1. Incline Dumbbell or Barbell Bench Press (2 sets)
2. Flat Dumbbell or Barbell Bench Press (2 sets)
3. Dumbbell Flies (2 sets)

Triceps
1. Decline Tricep Extensions or French Curls (3 sets)
2. Tricep Cable Pull Downs (3 sets)

Friday
Leg Exercises
1. Squats (3 Sets)
2. Stiff-Leg Deadlifts (3 sets)

Back Exercises
1. Bent-Over Barbell Rows (3 sets)
2. Deadlifts (3 sets)

Sunday
Shoulder Exercises
1. Barbell or dumbbell shoulder press (2 sets)
2. Dumbbell lateral raise (2 sets)
3. Upright Rows (2 sets)

Bicep Exercises
1. Dumbbell bicep curls (2 sets)
2. EZ bar curls (2 sets)
3. Incline dumbbell curls (2 sets)

Don't do anabolic/strength exercise after cardio exercise. I know that HIIT is supposed to prevent a catabolic state, but just to be on the safe side, I would suggest trying the strength exercises before HIIT instead.

Split looks pretty good, though you may want to have a little more volume (not sure how many reps you are doing). I'd also not recommend weight training after HIIT training.

my reps range from 8-12. i always increase the weight or reps every workout to progressive overload. After HIIT, i dont do weight traning. i just do bodyweight exercises like dips or push ups or pull-ups. feels great though. and i dont do an all out. just couple of 3-4 sets

akwl wrote:After HIIT, i dont do weight traning. i just do bodyweight exercises like dips or push ups or pull-ups. feels great though. and i dont do an all out. just couple of 3-4 sets

For me, *A* pull-up would be strength training! 10 push-ups leave me sore. I guess it's all relative. But notice I didn't say don't do weights after HIIT. I recommended against strength exercises, which would include dips, push-ups and pull-ups. Like I said, just in case your cardio puts you into a catabolic hormone state, you don't want to waste your time on muscle-building activities. Just switch the order and you should be fine.