Lifting suggestions, 3 days in a row

Rocco32 · 11-03-2005, 05:56 PM

Until I get a new job or my hours change on this one I'm no longer going to w/o (maybe cardio) on the days I work since I work 13 hours and that doesn't include the 3 hours I spend in the car. I can't take it anymore.

So, I work 3 and a half days on...3 and a half off. I'll lift on the off days but they are all in a row. So that's really 4 days in a row I could lift.

What would be some good ideas for those days or routines?

soxmuscle · 11-03-2005, 06:03 PM

I did an HST routine this summer that called for me working out six times per week, doing almost the exact same thing every other day.

I am sure you could do the same or a similar routine four days in a row, while doing some stretching, plyometrics, etc. at work on your "off" days.

lnvanry · 11-03-2005, 06:06 PM

4 days suggestions:

chest
back
legs
bi/tri/shoudlers

chest/shoulders
back
legs
bi/tri (I did this routine for 1/2 a year)

4 days in a row is no biggie...Many peopl go 5days then 2rest

**P-funk** · 11-03-2005, 08:13 PM

day 1- upper
day 2- lower
day 3- off
day 4- total body

day 1- upper push
day 2- upper pull
day 3- off
day 4- legs

day 1- power/speed
day 2- strength
day 3- off
day 4- hypertrophy

**Dale Mabry** · 11-03-2005, 08:19 PM

find a new job.

**P-funk** · 11-03-2005, 08:23 PM

Quote:

Originally Posted by Dale Mabry

find a new job.

I only take a job if it allows me enough time to dedicate to my training.

**Dale Mabry** · 11-03-2005, 08:37 PM

me 2, but some people aren't as dedicated as others.

says the guy on his 4th beer.

Rocco32 · 11-04-2005, 02:53 AM

Quote:

Originally Posted by soxmuscle

I did an HST routine this summer that called for me working out six times per week, doing almost the exact same thing every other day.

I am sure you could do the same or a similar routine four days in a row, while doing some stretching, plyometrics, etc. at work on your "off" days.

Thanks for the input Sox, I'll look into that.

Quote:

Originally Posted by Ivanry

4 days suggestions:

chest
back
legs
bi/tri/shoudlers

chest/shoulders
back
legs
bi/tri (I did this routine for 1/2 a year)

4 days in a row is no biggie...Many peopl go 5days then 2rest:

Thanks buddy. This looks like it may work. Just didn't necessarily want to overtrain.

Quote:

Originally Posted by Patrick

day 1- upper
day 2- lower
day 3- off
day 4- total body

day 1- upper push
day 2- upper pull
day 3- off
day 4- legs

day 1- power/speed
day 2- strength
day 3- off
day 4- hypertrophy

Very interesting. Do you think I can get good results from them? Can you help me put together something if I go this way?

Quote:

Originally Posted by Dale

find a new job.

I'm looking.

Quote:

Originally Posted by P-funk

I only take a job if it allows me enough time to dedicate to my training.

Same here, but they changed everyone's schedules after I started. And it's a very unhealthy schedule too

**P-funk** · 11-04-2005, 04:16 AM

Quote:

Very interesting. Do you think I can get good results from them? Can you help me put together something if I go this way?

with good planing and hard work you can get good results with any routine.

benverner · 11-04-2005, 08:33 AM

P funk's solves your 4 days in a row problem

I am on this split and have seen my best results ever. Keep it as it says, three in a row on this will crush you and doing legs first will crush you as well. Just my experience. If you really rock it out you should be increasing your weight each week on each exercise, afterall you will have 4 days rest. All this means jack shit if you don't eat right which seems difficult on a 16 hour work day. YOU HAVE TO EAT constantly especially if you are putting that much stress on your body for consecutive days like that. You will regress if you aren't careful.

day 1- upper push
day 2- upper pull
day 3- off
day 4- legs

Triple Threat · 11-04-2005, 08:37 AM

I'd vote for P-funk's third suggestion as my first choice and his second suggestion as my second choice.

**CowPimp** · 11-04-2005, 09:51 AM

My choice would be one of the following:

Off
Off
Off
Lower
Upper
Off
Full

Off
Off
Off
Full
Off
Off
Full

I know, it would feel weird lifting 2 days per week, but I think you can making gains on a routine like that for sure. Hell, when I was doing Dinosaur training I lifted Monday, Wednesday, and Friday one week, then Monday and Friday the following week. A routine like that calls for a lot of rest time due to the intense demand from you central nervous system.

**P-funk** · 11-04-2005, 11:55 AM

Quote:

Originally Posted by CaptainDeadlift

I'd vote for P-funk's third suggestion as my first choice and his second suggestion as my second choice.

my fav. is the third choice also. total body workouts focusing on power/speed, strength and hypertrophy on different days. conjugate method in a three day plan.

Another way could be:

day 1- power/speed
day 2- strength
day 3- off
day 4- complex training

**Dale Mabry** · 11-04-2005, 11:58 AM

I think your best choice is

Monday-Off
Tuesday-Off
Wednesday-Off
Thursday-Off
Friday-Off
Saturday-Off
Sunday-Off

The order is not all that important as long as all of the componenets are there. Also, you should take in at least 3000 more calories to speed the growth process up. I would get no less than 90% of your cals from sugar, preferrably dextrose, but you could throw in a little maltodextrin in there as well. You should see mega grwoth from this.

benverner · 11-04-2005, 12:13 PM

Quote:

Originally Posted by P-funk

my fav. is the third choice also. total body workouts focusing on power/speed, strength and hypertrophy on different days. conjugate method in a three day plan.

Another way could be:

day 1- power/speed
day 2- strength
day 3- off
day 4- complex training

I think you and CP are getting a little too smart for your own good.

**P-funk** · 11-04-2005, 12:14 PM

Quote:

Originally Posted by benverner

I think you and CP are getting a little too smart for your own good.

haha...I am barely scratching the surface my friend.

benverner · 11-04-2005, 12:36 PM

Quote:

Originally Posted by P-funk

haha...I am barely scratching the surface my friend.

which is why most people are so confused.

**CowPimp** · 11-04-2005, 12:37 PM

Quote:

Originally Posted by benverner

I think you and CP are getting a little too smart for your own good.

Thanks for the compliment, but don't even compare me to Patrick, heh. His knowledge is leaps and bounds beyond mine.

**CowPimp** · 11-04-2005, 12:38 PM

Quote:

Originally Posted by Dale Mabry

I think your best choice is

Monday-Off
Tuesday-Off
Wednesday-Off
Thursday-Off
Friday-Off
Saturday-Off
Sunday-Off

The order is not all that important as long as all of the componenets are there. Also, you should take in at least 3000 more calories to speed the growth process up. I would get no less than 90% of your cals from sugar, preferrably dextrose, but you could throw in a little maltodextrin in there as well. You should see mega grwoth from this.

No better way to pack on quality pounds. I disagree about one thing though; I think at least 30% of your calories should come from beer.

**Dale Mabry** · 11-04-2005, 12:40 PM

As long as it is not light beer I concur.

**CowPimp** · 11-04-2005, 12:42 PM

Quote:

Originally Posted by Dale Mabry

As long as it is not light beer I concur.

Guinness and Bass all the way!

**P-funk** · 11-04-2005, 12:42 PM

Quote:

Originally Posted by CowPimp

Thanks for the compliment, but don't even compare me to Patrick, heh. His knowledge is leaps and bounds beyond mine.

thanks. But like I said...I am barely scrathing the surface. I have tons to learn. Also, it isn't my knowledge. I didn't do the studies or do the research. I just read and learned it and i happen to remeber a lot of it, have tried it out and deliver it to everyone else in a way that they can hopefully understand. I am not that smart....I just knew where to look for the answers.

benverner · 11-04-2005, 12:43 PM

Quote:

Originally Posted by P-funk

haha...I am barely scratching the surface my friend.

If you have time could you please outline the benefits of that workout in question. If someone wants to get bigger and stronger and has to workout full body in 4 days or less how does this help? What would you recommend doing each day of the split. I realize this will take some time so if you want to blow it off that's fine too.

Sumbody splain this to me preese.

I'm thinking it's more complicated then it needs to be for someone who isn't competing or has sport specific goals. I also have a hard time thinking your muscles can: a; recover properly and b; build for all three goals at once when most commonly people train for one or the other for months at a time before shifting gears.

**CowPimp** · 11-04-2005, 12:47 PM

Quote:

Originally Posted by P-funk

thanks. But like I said...I am barely scrathing the surface. I have tons to learn. Also, it isn't my knowledge. I didn't do the studies or do the research. I just read and learned it and i happen to remeber a lot of it, have tried it out and deliver it to everyone else in a way that they can hopefully understand. I am not that smart....I just knew where to look for the answers.

It is your knowledge. Just because you didn't discover it doesn't mean you can't acquire it!

There's so much to learn; no one can know it all. That doesn't mean you aren't smart. Give yourself more credit. Heh.

**Dale Mabry** · 11-04-2005, 12:49 PM

1: J Strength Cond Res. 2002 May;16(2):250-5.

A comparison of linear and daily undulating periodized programs with equated
volume and intensity for strength.

Rhea MR, Ball SD, Phillips WT, Burkett LN.

Exercise and Wellness Research Laboratory, Department of Exercise Science and
Physical Education, Arizona State University, Tempe, Arizona 85287, USA.

The purpose of this study was to compare linear periodization (LP) and daily
undulating periodization (DUP) for strength gains. Twenty men (age = 21 +/- 2.3
years) were randomly assigned to LP (n = 10) or DUP (n = 10) groups. One
repetition maximum (1RM) was recorded for bench press and leg press as a pre-,
mid-, and posttest. Training involved 3 sets (bench press and leg press), 3 days
per week. The LP group performed sets of 8 RM during weeks 1-4, 6 RM during
weeks 4-8, and 4 RM during weeks 9-12. The DUP group altered training on a daily
basis (Monday, 8 RM; Wednesday, 6 RM; Friday, 4 RM). Analysis of variance with
repeated measures revealed statistically significant differences favoring the
DUP group between T1 to T2 and T1 to T3. Making program alterations on a daily
basis was more effective in eliciting strength gains than doing so every 4
weeks.

Publication Types:
Clinical Trial
Randomized Controlled Trial

PMID: 11991778 [PubMed - indexed for MEDLINE]

11-03-2005, 05:56 PM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Lifting suggestions, 3 days in a row Until I get a new job or my hours change on this one I'm no longer going to w/o (maybe cardio) on the days I work since I work 13 hours and that doesn't include the 3 hours I spend in the car. I can't take it anymore. So, I work 3 and a half days on...3 and a half off. I'll lift on the off days but they are all in a row. So that's really 4 days in a row I could lift. What would be some good ideas for those days or routines?
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11-03-2005, 06:03 PM	#2
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,541 Photos: 10	I did an HST routine this summer that called for me working out six times per week, doing almost the exact same thing every other day. I am sure you could do the same or a similar routine four days in a row, while doing some stretching, plyometrics, etc. at work on your "off" days.
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11-03-2005, 08:13 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	day 1- upper day 2- lower day 3- off day 4- total body day 1- upper push day 2- upper pull day 3- off day 4- legs day 1- power/speed day 2- strength day 3- off day 4- hypertrophy
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11-03-2005, 08:19 PM	#5
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,881 Photos: 10	find a new job.
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11-03-2005, 08:37 PM	#7
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,881 Photos: 10	me 2, but some people aren't as dedicated as others. says the guy on his 4th beer.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-03-2005, 06:06 PM	#3
lnvanry primeau Join Date: Nov 2004 Location: Phoenix Posts: 3,105 Photos: 12	4 days suggestions: chest back legs bi/tri/shoudlers chest/shoulders back legs bi/tri (I did this routine for 1/2 a year) 4 days in a row is no biggie...Many peopl go 5days then 2rest

11-04-2005, 08:33 AM	#10
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	P funk's solves your 4 days in a row problem I am on this split and have seen my best results ever. Keep it as it says, three in a row on this will crush you and doing legs first will crush you as well. Just my experience. If you really rock it out you should be increasing your weight each week on each exercise, afterall you will have 4 days rest. All this means jack shit if you don't eat right which seems difficult on a 16 hour work day. YOU HAVE TO EAT constantly especially if you are putting that much stress on your body for consecutive days like that. You will regress if you aren't careful. day 1- upper push day 2- upper pull day 3- off day 4- legs

11-04-2005, 08:37 AM	#11
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	I'd vote for P-funk's third suggestion as my first choice and his second suggestion as my second choice.

11-04-2005, 09:51 AM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	My choice would be one of the following: Off Off Off Lower Upper Off Full Off Off Off Full Off Off Full I know, it would feel weird lifting 2 days per week, but I think you can making gains on a routine like that for sure. Hell, when I was doing Dinosaur training I lifted Monday, Wednesday, and Friday one week, then Monday and Friday the following week. A routine like that calls for a lot of rest time due to the intense demand from you central nervous system.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-04-2005, 11:58 AM	#14
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,881 Photos: 10	I think your best choice is Monday-Off Tuesday-Off Wednesday-Off Thursday-Off Friday-Off Saturday-Off Sunday-Off The order is not all that important as long as all of the componenets are there. Also, you should take in at least 3000 more calories to speed the growth process up. I would get no less than 90% of your cals from sugar, preferrably dextrose, but you could throw in a little maltodextrin in there as well. You should see mega grwoth from this.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-04-2005, 12:40 PM	#20
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,881 Photos: 10	As long as it is not light beer I concur.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-04-2005, 12:49 PM	#25
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,881 Photos: 10	1: J Strength Cond Res. 2002 May;16(2):250-5. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Rhea MR, Ball SD, Phillips WT, Burkett LN. Exercise and Wellness Research Laboratory, Department of Exercise Science and Physical Education, Arizona State University, Tempe, Arizona 85287, USA. The purpose of this study was to compare linear periodization (LP) and daily undulating periodization (DUP) for strength gains. Twenty men (age = 21 +/- 2.3 years) were randomly assigned to LP (n = 10) or DUP (n = 10) groups. One repetition maximum (1RM) was recorded for bench press and leg press as a pre-, mid-, and posttest. Training involved 3 sets (bench press and leg press), 3 days per week. The LP group performed sets of 8 RM during weeks 1-4, 6 RM during weeks 4-8, and 4 RM during weeks 9-12. The DUP group altered training on a daily basis (Monday, 8 RM; Wednesday, 6 RM; Friday, 4 RM). Analysis of variance with repeated measures revealed statistically significant differences favoring the DUP group between T1 to T2 and T1 to T3. Making program alterations on a daily basis was more effective in eliciting strength gains than doing so every 4 weeks. Publication Types: Clinical Trial Randomized Controlled Trial PMID: 11991778 [PubMed - indexed for MEDLINE]
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-04-2005, 12:52 PM	#26
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428