Weight Training Exercises:
Three Day Split

The three day split

If you want to do weight training 4 days per week rather than 3, you just start with the first workout again. You just keep going -- chest, back, legs, chest, back…

Why the split?

There are whole-body workouts and there are workouts that divide the body into areas and work only part each day. Each kind of workout has its benefits.

When you emphasize one area each day you can work that area harder. You recruit more muscle fibers in that one area. You have more stimulus for muscle growth.

Your muscles get to rest and recuperate between workout days. And working one part each day is easier than working the whole body. So you can get better development with less effort.

Weight training exercises for weight loss

This is a very good workout for losing weight. It has some key points that make it different from the intermediate program.

It uses high repetitions on the first set of each exercise. Because of this you have to use lighter weights. When you start with lighter weights you are not likely to get injured.

Working to failure

Because the repetitions are high you have to keep working. You can't quit just because you feel like it.

You can do one more repetition. You have to make yourself keep going, so the intensity is high. You are working to failure.

Why failure?

Failure means unable to do another repetition despite maximal effort. It's part physical. And partly mental. It means you don't give up too soon.

Doing exercises to failure really stimulates your metabolism. It will really help you burn off the fat.

A mix of high and low repetition sets

Now let's say you do 15 repetitions on the first set, 8 on the second set and 5 on the third set, that's fine. Look at what you have:

High repetition set -- 15 repetitions, a good warm up

Medium repetition set -- 8-10 repetitions, for strength

Low repetition set -- 3-5 repetitions, for power

See, it gives you a good mix of high repetition for muscle definition and low repetition like the power lifters use. It will give you great all over benefits and will really burn up the fat.

Rest, cardio, abs

Take about a minute to rest between each set. There are 18 sets each day. With the rest period it takes about 40 minutes.

Make sure you do at least three days of cardio each week as well. This is especially important if you tend to gain weight easily. You can do the cardio before or after the weight training.

You also have to make sure you are doing your core routine (abdominals) at least two times each week. This will keep your waist thin and your stomach flat.

Stick with the basics

Unless you are training for a bodybuilding show it is not necessary to get into too many variations of weight training exercises. No need to get fancy. The exercises in these workouts give proven results.

So give these workouts a try. You'll get a giant boost to your metabolism. And you will lose weight, even if you thought you never could!

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