“The 3-2-1 stands for three days of strength training, two days of Pilates, and one day dedicated toward your cardio work,” Fisher stated. While the routine means you must work out six days a week, the content creator claims the method is more manageable than most.
The 3-2-1 refers to your weekly split of workouts - three strength training sessions, two Pilates sessions, and one cardio session. All up, that's six sessions per week, leaving you one full rest day, too.
This unconventional plan results in greater muscle and less fat than any other diet you've ever tried. Dolvett's effective eating plan is as easy as 3-1-2-1: three days of clean eating, one day of cheating, two more days of clean eating, and one final reward meal at the end of the week.
So, the workout would go 3 minutes hard, 1 minute jog, 2 minutes hard, 1 minute jog, 1 minute hard. I like to do 3-4 sets of these for a complete workout with a 2 minute jog between sets. So the entire workout is continuous running with hard segments interspersed with regular running.
To maximize recovery, Mentzer advocated for significantly spacing out one's workouts. In the most extreme version of Heavy Duty, he prescribed doing 1 to 2 sets for a muscle group just once a week. The other six days would be used for recovery. The research is mixed on whether low frequency helps or hurts hypertrophy.
In an interview with Cable Sports, in 1991, Mike breaks down the unconventional training routine that led him to win Mr. Olympia: “Contrary to what most bodybuilders do, which is train 2–4 hours a day, 7 days a week, to obtain that condition, I trained literally for 30 minutes, 4 times a week.”
In his final book, High-Intensity Training the Mike Mentzer Way, he recommended a new split organized like this: Day 1: Chest and back. Day 2: Legs and abs. Day 3: Shoulders and arms.
3-2-1 pattern interval sprints (15 mins)
Organisation: Run as fast as is sustainable for three minutes, then rest for one minute. Run again for two minutes then rest for two. Run for one minute and rest for three.
“The 3-2-1 stands for three days of strength training, two days of Pilates, and one day dedicated toward your cardio work,” Fisher stated. While the routine means you must work out six days a week, the content creator claims the method is more manageable than most.
Decreasing sugar/fructose intake; maintaining a normal balance of protein, fat and carbohydrates; avoiding excess beer consumption (its high yeast content increases uric acid levels); exercise more especially in the morning in a fasted or semi fasted state; get adequate sleep.
Dr. Jade Teta is a naturopathic doctor, author, entrepreneur, and educator specializing in functional endocrinology, transpersonal psychology, and strength and conditioning—what he terms mind, muscle, & metabolism.
The 80/20 rule is super simple: you focus on eating healthy foods 80% of the time and allow yourself to indulge in not-so-healthy foods for the remaining 20%. It's all about striking a balance—getting your body the nutrition it needs while still enjoying your favorite treats without feeling guilty.
This routine can be introduced by having students do an initially 3, 2, 1 individually on paper. For instance, if the topic is “democracy,” then students would write down 3 thoughts, 2 questions, and 1 metaphor. Students might then read an article, watch a video, or engage in an activity having to do with democracy.
The numbers stand for three days of strength training, two days of Pilates, and one day of cardio, which could be anything from running to walking. The schedule might help those who have trouble staying consistent and the diverse types of movements will activate different muscle groups.
Pyramid 3-2-1
In the bottom section, the students record three things they learned for the day. In the middle section, the students record two questions they have. In the top section, the students describe how the information learned is applicable to their everyday lives.
Breus broke down what they are and when to quit them with these simple guidelines that make up the 3-2-1 rule for sleep: Three hours before you go to sleep, stop drinking alcohol. Two hours before you go to sleep, stop eating food. One hour before you go to sleep, stop drinking fluids.
Discover the perfect blend of wood-fired flavor and mouthwatering tenderness in just 3 hours of smoking the ribs. The 321 method for ribs is simple: 3 hours of smoky bliss, 2 hours of wrapping them in foil, and 1 hour of causing them for mouthwatering caramelization.
The 3-2-1 method is a way of structuring your weekly workout split. This plan includes three days of strength training workouts, two days of pilates and one day of cardio.
Mentzer's training volume recommendation will vary based on population. He recommends volumes as low as two sets per muscle group each week for beginners in some transcripts. In his Mr. Olympia training program, he completes between 4 and 12 sets per muscle every ten days.
Outlined in High-Intensity Training the Mike Mentzer Way, fewer than five working sets were performed each session, and rest was emphasized, calling for 4–7 days of recovery before the next workout. He pushed sets beyond failure with such techniques as forced reps, negative reps, and static holds.
Is 6 day push pull legs too much? A 6-day push pull legs workout split schedule is ideal for giving each of the muscle groups adequate days of rest in between training sessions, while at the same time being able to work each area two times per week.