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Richard DuchonRichard Duchon
/3-Day split

3-Day split

with Richard Duchon

I am going to teach you how I train to build muscle and get the best results in the gym. When I started working out, I had no idea what I was doing. I tried almost every single training method to figure out which one works... more

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Sessions (12)

4.81/5
3
45 min
4.88/5
3
60 min
4.73/5
3
45 min
4.82/5
3
45 min
4.91/5
3
60 min
+7 sessions more

Frequently Asked Questions

What should i focus on during this program?
Mind muscle connection. Form is better than weight. Progressive overload. Eat to build muscle. Not excessive calories. Sleep Consistancy
Should I do cardio?
Cardio recommendations: Whether I’m trying to lose fat or build muscle, I always like to do at least 3 cardio sessions per week. Not only because it burns calories, but also because it’s good for your health and cardiovascular system. I prefer low intensity steady state cardio like incline walking or a nice bike ride. You can also do HIIT cardio if you like to push yourself, but I feel that HIIT cardio really affects my weight lifting sessions. For that reason I keep the intensity lower so I have all the energy that I need to lift heavy weights in the gym
What is a superset?
*a superset is when you do a set from one exercise followed by another set from a different exercise without rest time between these sets
Should I warm up?
I personally like to start my workout with 5 minutes of low intensity cardio to get the blood flowing and warm the body up a bit. Next I do some light band work to warm up all the muscles and joints. Before I start with my first working set, I do a couple of warming up sets to warm up the muscles even more, practice the form and get used to the mind muscle connection.

Frequently Asked Questions

What should i focus on during this program?
Mind muscle connection. Form is better than weight. Progressive overload. Eat to build muscle. Not excessive calories. Sleep Consistancy
Should I do cardio?
Cardio recommendations: Whether I’m trying to lose fat or build muscle, I always like to do at least 3 cardio sessions per week. Not only because it burns calories, but also because it’s good for your health and cardiovascular system. I prefer low intensity steady state cardio like incline walking or a nice bike ride. You can also do HIIT cardio if you like to push yourself, but I feel that HIIT cardio really affects my weight lifting sessions. For that reason I keep the intensity lower so I have all the energy that I need to lift heavy weights in the gym
What is a superset?
*a superset is when you do a set from one exercise followed by another set from a different exercise without rest time between these sets
Should I warm up?
I personally like to start my workout with 5 minutes of low intensity cardio to get the blood flowing and warm the body up a bit. Next I do some light band work to warm up all the muscles and joints. Before I start with my first working set, I do a couple of warming up sets to warm up the muscles even more, practice the form and get used to the mind muscle connection.
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Comments

N
Nathan 2y ago
Holy hell that was a sweaty mess haha
N
Nathan 2y ago
Awesome
D
Derick 2y ago
Weight!
B
Brad 2y ago
My legs are noodles.💪🏾💪🏾
B
Brad 2y ago
Great workout. The extra round was tough, but we got through it. 💪🏾
Z
Zion 2y ago
Very good!