Thread: 3 on 1 off works?
05-24-2004, 03:08 PM #1
3 on 1 off works?
i just started the 3 on 1 off schedule.
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
05-24-2004, 03:44 PM #2
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
05-24-2004, 05:20 PM #3
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.
05-24-2004, 08:13 PM #4
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.
06-05-2004, 01:13 AM #5
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...
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
06-05-2004, 05:48 AM #6
I like PUSH/PULL...
06-05-2004, 07:07 AM #7
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)
06-05-2004, 11:18 AM #8New Member
- Join Date
- Jun 2004
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:
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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