"3-day split weight lifting routines"

Welcome to building muscle 101's 3-day split weight lifting routines.

If you take a look around the current fitness and muscle magazines, you'll notice that there are alot of split weight lifting routines.

Which split weight lifting is optimal? This is a tough questions to answer because everyone is built differently and each of us require different amounts of nutrients, rest and weight training to build muscle.

Finding the right split routine plan with the right splits that exactly match your body's recuperative powers can give your mass and strength some extensive jumps in growth. For example, some weight trainers will benefit more with a 3-day split weight lifting routines than with a 4-day split weight lifting routine while others will get more with a one day on, one day off split routine.

I would like to present 3-day weight lifting routines that can be used to guide you in your weight training efforts. Basically, 3-day weight lifting routines are designed to give all muscle groups the maximum recovery period. The 3-day split weight lifting routines requires 2 days of weekend work about twice a month. This type of training is great for those of you who are considered hard gainers.

However, remember that if you are a beginner, you should not start split training. You need this initial period to train your body to use the correct form and technique. After 3 months of intitial training (usually a full body workout), you may look into split training - Maybe even 3-day split weight lifting routines. This is when you will feel your initial boost in recovery periods because as you get stronger, you'll need more time to recover.

Let's take a look at 3-day split weight lifting routines:

Day one: Calves, Chest, and Back;

Day two: Thighs, Hamstrings, and abs;

Day three: Shoulder and arms ;

Day four: Rest;

Day five: Repeat.

The above noted routine is a basic 3-day split weight lifting routine. There is a 3 day training period followed by a day of rest. As you can see, each muscle group gets about 4 days of rest which, again, could work for some weight trainers and might be still too much for others. I suggest you customize 3-day split routines to match that of your own recovery cycle.

Here's another 3-day split weight lifting routine using a push/pull system with two days of rest:

Day one: Back, biceps, and abs;

Day two: Upper legs, hamstrings, and calves;

Day three: chest, shoulders and triceps;

Day four: Rest;

Day five: Rest;

Day six: Repeat.

To establish a split weight lifting program that works for you, simply get into the mindset that muscle recovery takes anywhere from 48 hours to 96 hours. As you'll note from the above 3-day split weight lifting routines, you'll see that legs are in between upper body workouts.

This gives the upper body enough time to recover. Remember, you might need another day of rest after legs if you find your upper body is too sore on day three. There is nothing wrong with this and I recommend you do so.