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  1. #1
    nickrizz's Avatar
    nickrizz is offline Anabolic Member
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    3 on 1 off works?

    i just started the 3 on 1 off schedule.

    back/bi
    chest/tri
    shoulders/legs
    off
    repeat

    do you think that is bad for the body? i heard you shouldnt have more than 4 days rest for a bodypart. I never did this before so i was wondering if anyone has ever tried it

  2. #2
    test is best's Avatar
    test is best is offline Associate Member
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    bro I like a 3 on 2 off got to have some more time to recover
    I do chest/back bis/tris shoulders/legs off off

  3. #3
    nj123's Avatar
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    i think that will over time just wear you out. You might like it right now but in a few months you will bet burnt out on it. I use to think overtraining was BS, until i actually did. I was tired everyday and never wanted to go to the gym, but then i finally go it in my head that sometimes less is better. I would say split the workout up and take 2 or 3 days off a week.

  4. #4
    nickrizz's Avatar
    nickrizz is offline Anabolic Member
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    yea im like that now. im so tired when i go to the gym, but i definately am not overtraining, maybe its my bad diet.

  5. #5
    k_dogg's Avatar
    k_dogg is offline Associate Member
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    yes

    3 on 1 off is worked wonderfully for me when i began. i went from 166 to 187lbs in 3 months. i ate stupid foods like heaps of chocolate drinks and milk and yohgurt and bread and meats etc. not healthy but it worked for me. i didnt gain much body fat and my strength and size shot through the roof.
    i did the exact split you said...
    chest/tri's
    back/bis
    legs/shoulders
    rest

    i havent trained in six months or so due to my training at work (army) but now i have some downtime so im getting right back into it and kicken into my 3 on 1 off again.\

    good luck man

  6. #6
    homeboybonanza's Avatar
    homeboybonanza is offline Associate Member
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    I like PUSH/PULL...
    M-PULL
    T-PUSH
    W-REST
    TH-REST
    F-PULL
    SAT-PUSH
    SUN-REST

  7. #7
    ImmmtheIceman's Avatar
    ImmmtheIceman is offline Senior Member
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    definitely gonna wear you out after awhile. Try it for now and see how it works for you, but you should probably not do that for too long. (Rest=growth)

  8. #8
    savagebeast is offline New Member
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    Nickrizz: 3 on 1 off isn't bad but 6 days of heavy training a week is pretty exhausting (I know, every other week you get 2 days off but still....). If you are going to continue your 3 on 1 off, I suggest a split like Kdogg's:

    chest/tri's
    back/bis
    legs/shoulders
    rest

    This way there is 48 hours of rest between your chest/tri's and your shoulders. I'd stay away from doing any bodypart back to back days whether your isolating it or using it in a compound movement (ie. chest one day and shoulders the next. Obviously you use a lot of shoulders when you do chest. Thus, wait atleast 48 hours before you do shoulders by themselves). Sorry if I was redundant... Good luck!

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