[yooper]

ok well i work out three days a week at school in a bfs program and i was wondering is that enoough weight training during the week to get big..... what they have us do is start with core lifts whitch we have bench and squat on MON decline and cleans on WED and box squat and incline on FRI then once we do the cores for that day we do are auxsilleries with arms on MON back on WED and shoulders on FRI. is this a good work out plan or should i put more time in the gym??

[Thomas_Rivera]

As long as you hit all the muscles over the three days then you should be ok with a three day split.

[yooper]

should i through in a workout on the weekend justr hit everything agin?

[big04pimpin]

Would your teacher allow you to change your split? I used to do something similar to that. I never got gains on my bench though 3 times a week or even two times a week. Once a week is all my chest needs, I am still sore until thursday if i bust my ass on monday. Everyone is different so do whats best for you. Listen to your body and try different splits and different exercises.

[IronTooks]

Originally Posted by yooper

ok well i work out three days a week at school in a bfs program and i was wondering is that enoough weight training during the week to get big..... what they have us do is start with core lifts whitch we have bench and squat on MON decline and cleans on WED and box squat and incline on FRI then once we do the cores for that day we do are auxsilleries with arms on MON back on WED and shoulders on FRI. is this a good work out plan or should i put more time in the gym??

This is why I don't take weights at school. I think sticking to your own plan and coming up with a split that suits you, and doing it on your own time is a lot better. If a gym membership and spare time to use it is a difficulty, than working out at school is an exception.

[Mygeeto]

3 days is just enough.

[front_row]

You said BFS? Does anyone else know what the Bigger, Faster, Stronger protocols are, or did they just assume it was a traditional bodybuilding 3 day split?

I agree with most previous posters, 3 days is good.

[front_row]

First off, what other sports or activities are you doing? How often do you practice? You might be needing only 3 days b/c of how hard you're working in other sports.

[yooper]

i cant change my splits i dont have time. i have wt training as a class in school and i cant go after school because i have wrestling from 3 to 6... so i can only get a workout in 3 times a week at exactly 10 to 11 am witch is my class period the only time i would have time to go to the local gym is on the weekends... should i hit the gym on the weekend and cover everything or is this 3 days enough? just to let you no i train hard i train dog crap style non stop lifting during the whole hour my muscles are burning after my work out so im not just doing my lifts and getting out i put extra time in...

[yooper]

i wrestle and have wrestling practice everyday from 3-6 i get weekends off...

[front_row]

With three hour wrestling practices, you DEFINITELY are doing lots of work already. Stick to just the BFS or doggcrapp workouts 3x a week in class. Wrestling is very explosive and definitely tiring. Knowing how often you're wrestling is a HUGE piece of the puzzle. Let's do the math. Three weightlifting workouts plus 5 wrestling practices is 18 hours a week in total. Compare that to someone working 5 days a week with no wrestling - they're spending about 5-10 hours training. Keep up the good work and just worry about proper nutrition, sleep, and homework.

[yooper]

sounds good to me thanks for all the help guys check out my diet plan and see if i have to change anything..."MY GET BIG DIET plan"

[Jonathan180]

best 3 dayh split ever is mine morning chest afternoon tris next day legs morn shoulders after and back then bis.

[IronTooks]

Originally Posted by Jonathan180

best 3 dayh split ever is mine morning chest afternoon tris next day legs morn shoulders after and back then bis.

Personally, I think thats a horrible split. I don't understand why your training twice a day.