Thread: Working Out Only 3x's A Week?
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12-01-2005, 08:34 PM #1
Working Out Only 3x's A Week?
I currently work out 5 days a week and it looks like this.
Mon Chest
Tued Legs
Wed Back
Thur Shoulders
Fri Arms
Now Im going to start working full time and go to school full time so Im only going to have Fri Sat Sun to work out. What would you guys suggest, I dont want to loose any of my current size, or poundage.
Im thinking something like this
Fri Legs/Shoulders
Sat Chest/Bi
Sun Back/Tri
Let me know what you think or maybe a better combination for those 3 days.
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12-01-2005, 08:42 PM #2
Man - That's tough.
It looks like it will work, but you may notice that it is too much stress on your secondaries because of not having time to rest. Shoulders are involved in a lot of exercises.
What if you did
Chest/Tri Friday
Back/Bi Saturday
Legs/Shoulders Sunday?
My logic behind this is one of "push" "pull"
One day you are doing all push movements that will exhaust large muscle groups and secondary.
The next day you are doing all "push"
Last day is a round off of what was left out.
I'd be curious to see what some of the others around here think.
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12-02-2005, 08:02 PM #3
Bump.....
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12-02-2005, 08:09 PM #4
If you work legs like you supposed to, there is no way you could possibly work any other body part that same day. I would do something like this..
chest, shoulder, tri's
back, bi's
legs
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12-02-2005, 08:23 PM #5Originally Posted by Zapp
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12-02-2005, 09:16 PM #6
24labor makes sense - Simple but effective.
I'd give it a try.
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12-02-2005, 10:07 PM #7Originally Posted by Zapp
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12-03-2005, 03:57 PM #8
I do a routine like this. Im maintaining my strenght without a problem with this routine even though Im 5 weeks into pct and frankly eating like crap.
Monday: (like a wsb maximum effort bench day)
chest, triceps, lats, abs
Wendsday: (like a wsb maximum effort squat day)
Legs, lower back, biceps, abs
Saturdays:
explositivity/form training in the bench and squat and some tri, ham and ab work.
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12-03-2005, 07:25 PM #9
I wonder if being off for 4 days straight will weaken me or loose size since ill train only on fri sat and sunday, what do you think?
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12-03-2005, 07:44 PM #10
I take it no one here likes Dc's(DoggCrapps)method of training?
Don't tell me all you guys are over-analyzers.Meaning you try to hit each muscle group from every angle.One way ticket to no-where.
~Pinnacle~
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12-03-2005, 07:49 PM #11
What? I'm not suppossed to do Bis every time I go to the gym?
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12-04-2005, 04:59 AM #12Originally Posted by Pinnacle
I have done doggcrapp and I like it if Im bulking and juicing like a mofo. Otherwise I prefer powerlifting.
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12-04-2005, 05:23 AM #13Banned
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Originally Posted by 24labor
The only thing I would add is that doing those three workout days consecutively will give your CNS a toasting and you will overlap on some of the muscles of the midback, e.g. rhomboids, mid traps, serrator posterior, because these are used heavily in dips to perform retraction, depression and downward rotation of the scapulae, and these muscles are hit during back day so there would be a minor overlap. However, if you cannot manage a rest you shouldn't run into too much trouble.Last edited by Flexor; 12-04-2005 at 05:32 AM.
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12-07-2005, 02:15 PM #14
I wonder if being off for 4 days straight will weaken me or loose size since ill train only on fri sat and sunday, what do you think?
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12-10-2005, 11:35 AM #15
4 Days straight rest should not be to much of an issue as long as your diet stays in check. I used a workout routine like Zapp suggests in the spring when my mom was really sick and time became limited and made good gains. The only difference was I put legs in between the upper body workouts.
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12-10-2005, 02:01 PM #16
can't you just go to the gym early in the morning before classes or work? thats what i do....i love starting my day with a fresh set of squats
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12-10-2005, 09:35 PM #17
I wish I could the thing is I go into work at 6am and get out at 230pm then off to school I go from 4-10 pm and this is monday thru thursday. So i dont think im going to be able to manage any training on those days.
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12-11-2005, 07:36 AM #18Originally Posted by bluelightning3
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12-11-2005, 08:14 AM #19Originally Posted by bluelightning3
Fri Chest/Bi
Sat Legs/Shoulders
Sun Back/Tri
that's how i would do it.. if you only had 3 consecutive days to workout.
the prefered would be
Mon/wed/fri though..
good luck..The answer to your every question
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12-11-2005, 09:51 AM #20AR Hall of Fame
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Originally Posted by bluelightning3
It's the 3 days in a row and taxing of the CNS that will kill progression.
~SC~
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12-13-2005, 02:58 PM #21Originally Posted by Pinnacle
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12-13-2005, 03:03 PM #22Originally Posted by SwoleCat
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12-13-2005, 04:58 PM #23Banned
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AIZ, I do M W F, a clean 3 day split, and it gives plenty of rest for the CNS.
Pinnacle is referring to bodybuilders that try to hit every muscle from every conceivable angle. I agree with him, that it just isn't necessary, until the latter stages of development. I have never touched a pec deck or cable crossovers for my chest for example...
Only a few angles are needed at high intensity
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12-13-2005, 05:43 PM #24Originally Posted by SwoleCat
How many days should someone workout per week thats not juicing?
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12-13-2005, 07:42 PM #25
depends on what ur goals are, id DEF!!! reccomend the Ironmans H.I.T workout(its the last workout in the sticky various training tech.) but u cant do it 3 days in a row.
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12-14-2005, 03:37 AM #26Originally Posted by Flexor
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12-14-2005, 05:34 AM #27Originally Posted by AIZ
High intensity training is only doing one set per exercise(or sometimes muscle group)but taken to its absolute failure. 3-4 warmup set and then a set to death kind of.
IMO if your gonna do a 3 times a week routine you should do higher volume but not going to failure ever.
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12-14-2005, 01:42 PM #28Originally Posted by johan
~Pinnacle~
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12-14-2005, 03:08 PM #29Originally Posted by Pinnacle
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12-14-2005, 05:12 PM #30Originally Posted by TADOLFI
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