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The triple split workout is usually something that only a professional bodybuilder can afford to do because it means training three times a day. It means that training with a triple split can only be done by someone who has been training for at least two years with weights on a regular basis.
It should be added here that to make this highly intense training work for you there needs to be a solid understanding of the remaining two pillars needed to build muscle and they are nutrition and recuperation. All muscle is built with progressive overloading, nutrition and rest and recuperation.
If any of these three vital ingredients are missing something you will not get the results that you are looking for. But if all these three pillars are well controlled and correctly done then training with a triple split routine will definitely work for you by gaining you more muscle very quickly.
The important part about training with a triple split is the tempo so that the adjustments that are made on the different tempos are done in the three different tempos are always strictly adhered to. The eccentric lift which starts the first workout is done exactly the same with all the different body-parts that are trained.
Antagonistic muscle groups are trained together which means that when doing back and chest together the first movement is immediately followed by training the opposing muscle group or the antagonistic muscle group. Adjusting the tempo is a vitally important part when training with triple splits.
The 4 digit number given under tempo starts with the eccentric or negative movement and then an isometric pause between the positive and the negative before starting on the positive or concentric movement. The example of the first two movements are 5-0-1-0.
The first workout will always be 10 sets of 6 reps each with a tempo of 5-0-1-0 and a 90 second rest between sets. All the second workouts are the same doing 8 sets of 8 reps each with a tempo of 4-0-1-0 and a 75 second rest between sets. The third and final workouts are also all the same doing 6 sets of 10 reps each with a 3-0-1-0 tempo and only a 60 second rest between sets.
The example below shows only the first day with its three different workouts but the sets and reps stay exactly the same in the different workouts through the remainder of the week. After two days there is an off day and after training two days there is another off day and so the pattern is repeated.
Day 1 (Workout 1) - Chest and Back
A1) Medium-Grip Pull-Ups
A2) Low-Incline Barbell Press 10 sets x 6
Day 1 (Workout 2) – Chest and Back
A1) Bent-Over Rows with a supinated EZ-Bar
A2) Lying Dumbbell Press 8 sets x 8 reps
Day 1 (Workout 3) – Chest and Back
A1) Seated Cable Row (neutral grip)
A2) High-Incline Cable Flyes (with a pronated grip) 6 sets x 10
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