T Nation

Conflicted :Recovery on 3On/1Off


#1

Hello T-Nation.Wanted to see what you guys thought between the two 3on/1off programs.

I find,like others, that as I get stronger, it seems to get more and more difficult to recover on time.

On my current 3on/1off protocol,I do the following:

DAY1: Chest/Tricep/Bicep; 3 chest,2 tricep,2 bicep movements (3 sets each)
DAY2: Leg/Calf/Abs; 3 leg,2 calf,2 ab movements(3 sets each)
DAY3: Delt/Back/Forearm 3 back,2 delt,2 forearm movements(3 sets each)
DAY4: OFF[And all Sunday's are off too]
REPEAT

Pretty much every single bodypart listed above seems to recover properly. But it's starting to get "hit-and-miss" on chest day. I think the reason is my Lats seem so punished from 2 days before(stabilizers); also with the small amount of Deltoid work 2 days before MAY be hindering my pressing abilities. However, this problem hasn't really occurred in the past, and I know many people running this split with great success.

My thoughts were to increase my recovery time for chest day, without compromising changing from the 3on/1off plan that I have loved and gotten great results from. I could simply rearrange the days a little:

DAY1: Chest/Back/Delt; 3 chest,3 back,1 side delt (3 sets each)
DAY2: Tricep/Bicep/Forearm; 2 tricep,2 bicep,1 forearm (3 sets each)
DAY3: Leg/Calf/Ab; 3 leg,2 calf,2 ab (3 sets each)
DAY4: OFF[And all Sunday's are off too]
REPEAT

I understand that in the above 3on/1off that I hit tricep/bicep the day after Chest,Back...but I figure I would still have MORE recovery time (72-96 hours for arm recovery,96-120 hours for pressing recovery) before I train Chest again. So in the end, it's still more recovery than Shoulder Pressing ressing only 48-72 hours before hitting Chest.

What are everybody's thoughts? Does anybody have experience with this?


#2

You could try having a deload period every 6-8 weeks or something. This may help.


#3

Yeah, I actually already deload once every 7 weeks where I only do 1 working set instead of 3 per exercise.

I'm looking more for opinions on a week-to-week basis though.

As in ,from a "recovery" perspective, would be smarter to do Chest/Back/Delts , Arms , Legs/Calves, Off ...Chest/Back,Delts/Arms,Legs/Calves,off or stick with what I've been doing(Chest/Arms,Legs/Calves,Delts/Back,off)?


#4

Why not push/pull/legs?

chest/delts/tris
back/bis
legs
off

Problem solved. Fatigued delts or back won't interfere with chest now.


#5

I have contemplated push/pull/legs, but my Squat seems to always go down the drain from back fatigue, so now I will have introduced a different problem unless I only use machines, which I don't know if I would be fond of doing(although, it would alleviate the pushing day issue).

It would be ideal if I can Squat without having a fatigued back.


#6

Put squats at the end of your leg session so they're fatigued and you don't have to use as much weight. Then progress in weight from there.


#7

chest/delts/tris
legs
back/bis
off


#8

Hey NurseE
What's your eating habits/supplementation like? Are you getting enough nutrients? Maybe you could explore this part your training.


#9

Real basic... Whey Protein 2x a day(upon waking,after training).

I mean I take Calcium/Magenesium,Fish Oil,Probiotics,a Multi-Vitamin,and Vitamin C too....but that's for my overall health - I would be doing that regardless if I trained or not.

As far as eating habits, I weigh in the 190's and eat ~200grams of protein. I have carbs before & after training.

I don't obsess much about my diet, I just eat good portions and make sure I do the basics + get enough protein.


I have been thinking of dropping my volume in hopes to increase recovery. As my training career increases in time, I have consistently been dropping the volume lower and lower, and then the gains seem to keep coming once I do that.

I will be testing having much lower volume,and higher intensity.
For example, this might be what leg day , and back/delt day would look like:

1x6-8 Squat , 1x15-20 Squat
1 set Hamstring Curl (REST PAUSED 25 reps)
1 set Standing Calf (REST PAUSED 25 reps)
1x12-15 Seated Calf


1 set Shoulder Press (REST PAUSED 15 reps)
Side Laterals 1x15-20
Lat Pulldown (REST PAUSED 15 REPS)
TBAR Row 1x12-15
Rear Lateral 1x15-20


#10

Try a serving of protein before, and 2 servings during your workouts (one towards the end of your workout). Sine doing this, my recovery has improved and am able to keep, and at times increase, my volume.


#11

please do not feed the troll.


#12

Any pain on chest day?