3 day split?

derpina09derpina09 Posts: 12
in Bodybuilding Discussion
Medyo beginner palang ako, less than 6 weeks lifting. Upper/lower split ako currently for 5-6 times a week. Kaso, may bago akong assigned na schedule, 3 consecutive days lang yung available ko. Ano magandang 3 consecutive days per week na split?

Also, since 3 times a week na lang ako makakaworkout, may effect po ba yun sa rate ng gains ko? Tsaka, kelangan ko pa ba i-adjust yung intake ko? I currently eat 1800 cals (5'6 tall and 123 lbs po ako).

Comments

  • PowerstheticPowersthetic Posts: 144
    1,800 cals @ 123 lbs?
    Eat like 3,000 cals!!! Underweight ka po.
    You won't gain any size with just 1,800 calories.
    Yung mga 3 day split, okay lng yan yata, pero mas better FBW para sakin compared sa 3 day split.
  • derpina09derpina09 Posts: 12
    Uhm, babae po ako, di naman underweight yung 123 lbs para sa 5'5 to 5'6 ah?
    Eating 3000 cals won't make me gain muscle faster, tataba lang ako nyan.
    3 day split lang kasi kaya ng sched ko, kaya no choice, gotta work with what you have.
  • PowerstheticPowersthetic Posts: 144
    Ops sorry. Akala ko lalake.
    1,800 is still low calorie intake for gaining size
    try mo e bump mga around 2,200 cals.
    Full body workout are also 3 days a week
    ano po ba goal mo ngayon maam ?
  • derpina09derpina09 Posts: 12
    3 consecutive days lang kaya sa sched ko eh. Pwede ba i-full body yun? Or split ko nalang upper and lower?
    Add muscle. Medyo skinny fat eh. Yung mga taba ko nasa midsection and back ko halos lahat.
  • PowerstheticPowersthetic Posts: 144
    Opo maam pwd full body, look up stronglifts 5x5. pero parang lng sakin yan maam, kung hindi mo hilig yung type of training na yan.
    Try mo mag legs/push/pull workout.
  • derpina09derpina09 Posts: 12
    Hindi ba maoovertrain yung muscles if 3 days na sunod sunod iwoworkout?
  • PowerstheticPowersthetic Posts: 144
    derpina09 wrote:
    Hindi ba maoovertrain yung muscles if 3 days na sunod sunod iwoworkout?

    If Fullbody. you will not have a proper recovery for your muscles.
    dahil kung fullbody workout.. dapat may rest between working days.
    like, MWF or TThS.

    kung legs/push/pull..
    okay lng sya kung work on it on 3 straight days. separate kasi yung mga muscles na winowork mo :)
  • derpina09derpina09 Posts: 12
    Ahhh, okay. If between legs/push/pull and upper/lower split, alin mas maganda? May nagsuggest din kasi sakin na upper/lower daw.
  • PowerstheticPowersthetic Posts: 144
    derpina09 wrote:
    Ahhh, okay. If between legs/push/pull and upper/lower split, alin mas maganda? May nagsuggest din kasi sakin na upper/lower daw.

    Hmmm IMO
    kung ano gsto mo at hilig mong type of training..
    basta importante stay consistent kalang po
    focus kalang muna sa pagpalakas ng mga foundation exercises like squat,deadlift,bench,ohp. :)
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