Comments on: T.H.T. 3 Day Split Workout For Fast Gains

By: ted

ted — Mon, 16 May 2016 16:29:30 +0000

Dear Mark,
Thanks once again for your awesome workouts. Have been doing them on and off for years, and as an unwilling ectomorph they’re the only workouts that have bulked me up (along with the nutrition tips).
Problem is, I’m now in my forties and struggle with a bad lower back problem (the disc occasionally bulges out) that was incurred on a leg press machine. I should add that this was years before I ever did your workouts, I’d never have done such a stupid move if I had been able to read your detailed exercise tips!

The thing is, it really curtails my ability to work my legs with heavy weights. Doing squats/presses with heavy weights that will lead to muscular exhaustion before 12 reps is just too dangerous nowadays. I do pilates etc to control it all, but the damage is done.

So my question is, what do you recommend if I cannot do these heavy weights? Is there a way to build muscle (less effectively I suppose) without reaching exhaustion within the 12 rep range? Obviously this would be less than optimal for muscle growth, but I have to accept that. I’m doing one legged pistol squats/lunges with light weights etc which do a good job but I can’t do them forever. I also do jump squats with body weight only (great for my back) or with dumb bells for extra weight (not so great), but go well over the 12 rep range on these.

What do you think would be the best compromise work out for my legs? Any ideas would be great but I know you’re very busy. Please keep up the great work!

Cheers,
Ted

By: Teresa

Teresa — Fri, 12 Jun 2015 21:45:27 +0000

Hi Mark:
Thank you Mark! I have been doing your T.H.T regular 3-day workout for about 9 weeks and you motivated me to get serious into body building. Now I feel stronger. Question: I wanted to start your 3-day split routine this Monday.I’m a girl and I’m not interested in adding too much muscle volume but to get shapelier, have better muscle tone and strength (I don’t want to look like some body building girl like that look like a guy 🙂 Would this be a good routine for girls or you have any recommendations? BTW, I just purchased the TSAP program and trying to figure out how to incorporate it into my routine. Thank you again.

By: Mark McManus

Mark McManus — Fri, 12 Jun 2015 21:17:49 +0000

In reply to art. @art. My personal opinion is the 3 day full body. I made this for the people who requested it.

By: art

art — Fri, 12 Jun 2015 01:41:09 +0000

hi Mark my name is art I am 2 weeks into your 3 day full body workout and I just reed your email on the 3 day split workout which one will give me better results for building muscle and losing weight

By: Colby Siebert

Colby Siebert — Thu, 11 Jun 2015 19:25:10 +0000

Hey mark,
I see that you use the same attachment for the triceps pushdowns and cable rows. What exactly is that one called? When I look for pushdown bars or row bars i can’t seem to find the attachment you are using, which seems to work for Both rows and pushdowns. Currently I am just using a long straight bar. Thanks!

By: Richard

Richard — Thu, 11 Jun 2015 18:16:52 +0000

Great timing. Have just switched to THT5.4 3day cycle after many months of 5 days a week. This will fit in nicely to my schedule of continued growth, alternating between the two. Thanks.

By: shark1618

shark1618 — Thu, 11 Jun 2015 14:55:01 +0000

Mark, I am doing TSPA (great program, btw) and the THT program right now. I have been working out for years so I started with the 5 day THT and am now in the 3 day THT cycle right now. I am also 46 and I have read that for (gulp) older bodybuilders, less volume is required because recovery is not what it used to be. Do you agree with that? If so, would you recommend that instead of switching to a 5 day routine after my 10 weeks with the 3 day THT are up, I switch between this 3 day routine for 10 weeks and then the full body THT 3 day routine for the next 10 weeks. Or just stay with THT as prescribed.

By: Mark McManus

Mark McManus — Thu, 11 Jun 2015 14:15:31 +0000

In reply to Ikky. @Ikky. I put this together for the guys who asked for it. I personally don't use it. I use the 3-day full body routine.

By: Ikky

Ikky — Thu, 11 Jun 2015 13:57:22 +0000

Hi mark, you recently said you now exclusively do a three day all body work out, so is this obsolete now? Or do you do this split 3 day for 10 weeks and then switch to 3 day all body workout?

By: delight

delight — Thu, 11 Jun 2015 13:32:57 +0000

Mark

Oh this is goin’ to be good. Can’t wait for the pain, the good pain ofcourse. As of next week I’m tackling this routine. All the best, Sharp!!

By: Aroonsak

Aroonsak — Thu, 11 Jun 2015 12:15:42 +0000

Hi Mark,

I just started the “Chest Blast Workout”. I’ve to tell you that it’s not easy & hurt a few days to able to back to the schedule. But my muscle will improve then I think.
My question is how to integrate the Chest Blast Workout with the new 3-Day workout.
I think after finish chest workout, It’ll be very difficult to continue to do the biceps workout. So any suggestions pls? Thanks Mark! 🙂

By: Mike

Mike — Thu, 11 Jun 2015 08:18:29 +0000

Amazing, I really like this routine, fully complete and will allow me to work towards golden ratio. Thanks Mark!

By: Mark McManus

Mark McManus — Thu, 11 Jun 2015 07:45:53 +0000

@Mick. No mate. It won’t be either, as it isn’t one of the main THT cycles. Just an alternative for those pressed for time. As I say at the bottom of the article:
While this specific workout isn’t in the MuscleHack App, remember that there is the option to customize a workout. So you can create this routine easily and log your progress in the gym on your mobile device.

By: Mick

Mick — Thu, 11 Jun 2015 07:40:08 +0000

Is this routine on the app now?

By: Dan

Dan — Wed, 16 Oct 2013 01:51:08 +0000

This is great and I plan to start right away. I can’t commit to the 5 day a week routine so this is perfect. I was wondering if on some weeks I can make it to the gym 5 days would it be ok to do the 3 day and on occasion do the 5 day volume training.

By: Sep

Sep — Tue, 15 Oct 2013 14:58:45 +0000

Hi Mark, can I get your opinion on the following routine please. I’m totally in agreement with you about chest, shoulders and triceps working in conjunction. That’s why I train all 3 together. I also try to hit each muscle group twice in a week.
Tuesday: Shoulder, chest, triceps
Wednesday: Legs, lats, biceps
Thursday: abs, obliques
Friday: REST
Saturday: shoulder, chest, triceps
Sunday: back, traps
Monday: REST

By: James m

James m — Tue, 15 Oct 2013 12:45:05 +0000

In reply to Mark McManus. Thanks Mark not a complete beginner but can only get to gym 3 days a week so was not sure where or which routine to start with and just gotta have things straight in my head

By: Mark McManus

Mark McManus — Tue, 15 Oct 2013 11:13:58 +0000

@James. Sounds like you haven’t downloaded the THT book – you should. Cycle each for 10 weeks. Start in the 8-12 rep range with either the volume or HIT routine. If a complete beginner, do the 3 day routine as you’d need the extra recovery time.

By: James m

James m — Tue, 15 Oct 2013 09:57:21 +0000

In reply to Mark McManus. How often would you need to cycle routines and which is best to start on ?

By: Mark McManus

Mark McManus — Tue, 15 Oct 2013 09:33:47 +0000

@Robert @Tony. While this specific workout isn’t in the MuscleHack App, remember that there is the option to customize a workout. So you can create this routine easily and log your progress in the gym on your mobile device.

By: Mark McManus

Mark McManus — Tue, 15 Oct 2013 09:32:45 +0000

@James.The rep ranges and rest times between sets are clearly marked in the logs.
@Larnce. No it’s not prefereable. This is the 5-day volume plan condensed to a 3-day routine. This is for people who can’t make it to the gym 5 days a week. So they’d still cycle the routines like so…
3 Day Volume
3 Day HIT
and so on. So don’t replace the HIT cycle.with this.

By: Tony

Tony — Tue, 15 Oct 2013 01:29:07 +0000

Looks similar to the THT which is sweet for people like me who can’t make it 5 days a week. Is it on the app>? Or will it be included next update?

By: Robert

Robert — Tue, 15 Oct 2013 01:22:47 +0000

Hey mark fiest of all thanks for all the info and help works great. I am using ur app off my smart phone, anyway to download the new workout plan to the app??

By: Larnce

Larnce — Mon, 14 Oct 2013 20:40:10 +0000

Hey Mark,

I’m currently on a HIT cycle but this routine seems like it would be more comfortable. Is this routine more preferable to a HIT cycle or is it based on preference?

By: James

James — Mon, 14 Oct 2013 19:59:34 +0000

Hi Mark I’m 49 been training for sometime , lookin for 3 day a week routine wanna add some mass but no fat which of your routines would you suggest please