and i liked it very much but since recently i dont have time tot rain 4 times a week. i have only 3 days available. and wonder how to fit this in 3 days… appreciate any help
say you were to so mon, wed, fri. you would go something like:
mon - a
wed - b
fri - c
mon - d
wed - a
fri - b
mon - c
wed - d
fri - a
mon - b
wed - c
fri - d
yes it will take 4 weeks to cycle it all. you do hit each workout every 9-10 days instead of 7. maybe up the intensity or add a set on some things and you should be golden.
[quote]Anus Bleach wrote:
stop being a lazy fuck and train more often[/quote]
X2. Why can’t you make it to the gym 4 times a week?[/quote]
man, such hostile responses! Seems like a reasonable question to me.
OP, your own suggestion is very similar to a 3-day split I used to do when i was short on time. Doing the heavy deadlifts and then trying to get a decent performance out of the weighted chins was tough. At the time I ended up going to the gym a fourth day for like 15 mins, just to do the deadlifts and leave.
I’m no expert though, just sharing my experience. Hope others have good feedback.
One of the best 3 day setups I have used is lower/upper/full body
Really its more squat/bench/deadlift-OHP
Lower-
Squat
Romanian deadlift
Step up or lunges
45 degree back raise or pull through or glute/ham raise
you could add leg press after RDL, depends on what you can handle for vulume. Also you could superset the last exercise with a weighted ab movement
Upper-
Bench press
incline bench (barbell or dumbell) or dumbell flat bench
Barbell rows ( at least 4-5 sets)
upper back/rear delt work
Biceps
Full body-
Deadlift
OHP
Pull up
close grip Bench or dips
upper back/rear delt work
triceps
Hit the core lifts (squat, dead, bench, ohp) with heavy weight, then move on to more hypertrophy style training for everything else.
Another plan to look at is west side for skinny bastards.
I work a full time job, and have kids so fully understand having limited training days! I have finally gotten the wife to hit the weights as well which gives me a chance for a few quick weak point workouts during the week.
and i liked it very much but since recently i dont have time tot rain 4 times a week. i have only 3 days available. and wonder how to fit this in 3 days… appreciate any help[/quote]
I would throw in more glute ham work and limit leg ext to a few pre exhaust set before squat. And sure its nice to have a set schedual for lifting days and time of day but in reality… if your serious about your goals you will get to the gym. Before work, after, or pyramid pushups and body weight exercises at home if the little lady is glaring at you when she sees you grabbing your gym bag.
Edit… I guess the main question was time, you can always limit isolation work with compound lifts while super setting body parts. Bench press ss with bor’s… ext. You can still get a quality workout in limited time.
There are plenty of programs you could follow that have you training 3 days a week. Jim Wendler wrote a book about it “training 3 days per week”. You could also follow a full body program as most of them are 3 days a week, a push/pull/legs split, a normal 4 day split done over 3 days, or countless other things.
[quote]Anus Bleach wrote:
stop being a lazy fuck and train more often[/quote]
X2. Why can’t you make it to the gym 4 times a week?[/quote]
x3 Fucking train at 2am if you goddamn have to, it requires sacrifice.[/quote]
yes leave your pregnant wife home alone in the wee hours of the morning… that sounds like what a real man would do
Do the people recommending to just train more then 3 times a week realize this very well could take away from this man’s ability to provide for and spend time with his family? If you can’t do those two things to the best of your ability, it does not matter how big and strong you are your still just a Grade A douche bag!
It is entirely possible to get great results with 3 days a week. Will you ever step on a bodybuilding stage or set world records on the platform? NO. Can you still get as big and strong as most aspire to be in these forums? YES!