Bodybuilding Forums

Surprised there are no comments regarding TA3.1 workout ?

What are peeps thoughts on the splits? Seems to go somewhat against the grain in regards to the 3.0 workout which is one set to failure (which I find very hard if done properly) now there are mulitple sets ??

Also frequency of training is much greater ive gone from 4 splits on TA2.0 to 3 splits on TA3.0 and now we are reccomened to do 5 splits on TA3.1 ?

I am not doubting Marks knowledge or guidance but the theory of 'less is more' has gone out of the window now as the new workout requires 5 days a week in the gym ??, also many of you on here say your POP is 72 hours, if that is the case how can you now do 5 splits ?

For instance the suggested splits are now:

* Monday – Shoulders & Traps
* Tuesday – Legs
* Wednesday – Chest & Abs
* Thursday – Back & Biceps
* Friday – Triceps

If you are on a 72 hour POP how can you do squats on Tuesday and then Abs on Wednesday ? In addition to this how is it possible to do Chest on Wednesday and then Tri's on Friday ? Surely that means peeps on 72 hours pops this split is impossible without going against the theory of overtraining ???

Finally I have been training well on TA3.0 and realise that 1 set to absolute failure is really killing me and the above workout is near impossible if I am training to failure properly with each set.

Here is the workout in detail : http://www.musclehack.com/targeted-hype ... ume-cycle/

Discuss................

I am all confused too.. I read TA3 and it was telling me "this is the greatest workout" and all.. all that fuzzy about full body workout.. and now.. a split of 5 days?

I don' t know what to do now, who to trust, Mark of 3 or the one in 3.1...

I was scratching my head this morning over that one too.

It looks pretty much like the TA2.0, except with triceps having their own day and the order of the workouts adjusted a little bit.

However, should be worth a try. Going to the gym two days a week on 3.0 is nice, and it's a lot less overwhelming to annihilate muscles on only one set and then move on, but I can't say I've made any size gains. My reps did increase very steadily on 3.0, until about two weeks ago when I suddenly started losing around 5 reps a workout.

In all fairness, I began a cutting cycle (-750 cals a day, GLAD diet with less carbs) about four weeks ago (been doing 3.0 since it came out, nearly two months ago?), and dropped about five pounds or so in that time, so that's probably what is to blame.

One advantage I have noticed of TA2.0 (now 3.1) over TA3.0 is that going to the gym for a bit five days a week makes you feel a hell of a lot better overall, and makes it a lot easier to stick with things. While I was doing the 4-5 day splits, I couldn't stand off days - just wanted that hormone/endorphine/pump from working out. With 3.0 I'm dragging myself to the gym each time.

Anybody else's thoughts? I'd like to read more on Mark's rational for 3.1, it's a pity he'll be gone for a bit (but good for him!). When he talked about not being able to up intensity, I must have misunderstood something, because it seems if you're advancing 1-2 reps a workout then intensity is certainly going up... or no?

@ Triple, your cutting and cal deficency I would say is definately the cause of the loss of power.

I think for me I will stay on TA3.0 until Mark returns and can add some more rationale to the 3.1 workout and also some Logs

I have been gaining on TA3.0 for now no plateau yet so 3 days in the gym a week is fine after 4 days with TA2.0 for many months.

Looking at TA3.1 I really cant see how I will be able to do all those sets without dropping the weight I am doing with TA3.0

Okay, sorry to say, but you're obviously all retards lol. Working Chest on Wednesday and then Triceps on Friday doesn't affect POP because triceps are worked indirectly. There's no problem with a 5-day split because it is what it is, a split. The muscle parts are split up, you're not doing everything in 1 day for 5 days in the same week. There's multiple sets now because the recovery is 1 week. You're not working the same body part every 48/72 hours(depending on your POP), you're lifting it directly every 7 days. So, frequency is decreased and the volume is increased. It's as simple as that. And even if it's 5 days a week, the workout takes only around 30 minutes. You can customize it to your liking and make it a 3-day or 4-day split. Here, I'll just fucking make you guys one-

2-DAY

Tuesday: Chest, Back, Shoulders, Traps, Triceps- SETS 23 TOTAL


Friday: Quads, Hams, Calves, Biceps, Abs- SETS 20 TOTAL

I would definitely cut down the rest time on a 2-day split. I wouldn't recommend this at all unless your life is seriously busy. If you feel like it's too taxing, take out Traps on Tuesday and cut down Abs to only Decline Sit-ups. I would simply cut the rest time in half. Where it says 4 mins, do 2. Where it says 2, do 1.

3-DAY

Monday: Chest, Back- SETS 10 TOTAL

Wednesday: Legs(Quads, Hams, Calves), Abs- SETS 15 TOTAL

Friday: Shoulders, Traps, Biceps, Triceps- SETS 18 TOTAL

Better than a 2-day split for sure. Still limited, but everything in the workout can be kept the same. Make no changes.

4-DAY

Monday: Chest, Triceps- SETS 10 TOTAL

Wednesday: Back, Biceps- SETS 11 TOTAL

Friday: Shoulders, Traps, Abs- SETS 13 TOTAL

Saturday: Legs(Quads, Hams, Calves)- SETS 9 TOTAL

My favorite IMO, even better than the 5-day split. No changes, you could put Chest and Back together to work Biceps, Triceps alone if you're lagging in the arms. Several different ways to set it up, do it how you like and what feels best, but post it on the forum to make sure it's good.

Ask any other questions, and you fucking die. Lol, jokin. Ask away~

Well im going to give it a bash anyway. Was going to start 3.0 this week anyway as was finishing off a program i was doing (MAx-OT) when 3.0 first came about. So might as well give 3.1 a go instead.

I prefer doing a five day split anyway as been what ive been doing lately and also as been said in and out the gym in no time plus i hate not training. My days off are a nightmare as i just want to go train.

Also most of the questions or worries people are saying are answered in Marks Article if read properly

I just finish #27 of my TA3.0 workout earlier, and I have to confess that I end up doing some light ab workout on my resting day(my POP is 48hrs). The funny thing is I have also been doing TSPA diet & cardio for almost 4 weeks now, lost about 6-7 lb of fat, but my biceps and traps kus keep getting bigger and bigger even with calorie deficit(noticed the size gain because I am having hard time fitting my arms into the t-shirt, but hey no complaint from me!) I will post a result photo probably tomorrow in personal development section tomorrow. I think TA 3.0 is pretty awesome, just not easy to take the days off for people like me who are addicted to that workout rush@@

Going to give 3.1 a go for a month to see if I progress in the same fashion as 3.0. Starts on Monday!

I don't mind 5 days in the gym as I average that right now anyway. I, too, average a 48-hour POP with the exception of my biceps (72-hour so far, would like to see it drop).

Getting quite a bit of rest on 3.1 cycles will be... interesting. I'm going to have to adapt some as well because my main gym is still out of commission and some stuff, mostly legs, is rough to do at work - although I am learning to use the Smith machine there quickly!

It can't hurt to give it a shot, guys. If not, we've all largely seen gains on 3.0... we can always go back to that!

THT 2.0 was by far the best programme I ever did so seeing the new article reminded me of that. I'm probably going to stick with 2.0 simply because the results I got from that I cannot argue with. I think to answer the "which version is best" question is simple, a bit of variety will do you no harm. As long as you follow the progressive overload principle and stick with a programme for 10 weeks so that progressive overload has time to deliver you results then you'll be fine.

Only one problem i have with 3.1

The time i train after my work the gym i use gets extremely busy, so likes of shoulders days when im doing the overhead presses to basically do lat raises going to need to keep dumbells close to me so someone else doesnt grab them. Thing is Chest days supersetting Bench Press and Pec Deck, Way my gym is set its spread over three rooms so pec deck and bench press in two different rooms, so soon as i do my first set of bench press and go to pec deck the bench will have some other on it and working away or vice versa.

So basically ive wrote my programme out to do the three sets on bench press then three pec deck no supersetting, now i know this could still work and can still build but dont think have the same effect as supersetting them.

Did also have the thinking just do dumbell flyes instead of pec deck and do it on the bench but want to try and keep the exercises the same so thats why changed the chest way a bit. Shame though as i feel my chest is lagging behind other body parts and needs a good kick in the pecs. See how it works over time.

Useless info rant over lol