I am in a unique situation that allows me to lift only 3x per week, but unfortunately all of those days are consecutive Fri/Sat/Sun. I used the search function and I really don’t find any programs to address this. I could probably come up with something sufficient on my own but I would like some input…
would you:
a. train the entire body (say 6 compound exercises) all three days
b. Train one day upper body, one day lower body, one day core.
c. other
[quote]TheSwami44 wrote:
would you:
a. train the entire body (say 6 compound exercises) all three days
[/quote]
Absolutely not. I’d do:
Day 1: Chest/Back
Day 2: Legs/ a little lower back
Day 3: Arms/ Shoulders
or alternatively
Day 1: Chest/Triceps
Day 2: Back/ Biceps
Day 3: Shoulders/ Legs
You’re actually not very bad off. Hit everything hard 1 day each a week and spend the other 4 days growing. You can make significant progress with something like this.
three-day split: push, pull, legs.
on one of those other four days, do a full-body bodyweight routine - push-ups with bands, one-legged squats, etc.
that will be a mighty fine program and you will get gains if you follow it consistenly.
Or you could try TBT, or any one of CW’s 3x a week full body programs.
edit- Im a tool bro, I just realized you train 3 days in a row. push/pull/legs is a way better alternative like dude said. use different rep parameters like 10x3, 5x5, etc with it and youll be golden.
[quote]CaliforniaLaw wrote:
three-day split: push, pull, legs.
on one of those other four days, do a full-body bodyweight routine - push-ups with bands, one-legged squats, etc.
that will be a mighty fine program and you will get gains if you follow it consistenly.[/quote]
On a similar note, I’d do:
1 Horizontal Push/Pull
2 Legs
3 Vertical Push/Pull
No one reads the articles anymore! From Recent Articles -
http://www.T-Nation.com/readTopic.do?id=1388191
Back in my day we had to wait until Friday to get articles and we loved it! We wore onions on our belts, as was the style at the time…
[quote]HoratioSandoval wrote:
No one reads the articles anymore! From Recent Articles -
http://www.T-Nation.com/readTopic.do?id=1388191
Back in my day we had to wait until Friday to get articles and we loved it! We wore onions on our belts, as was the style at the time…[/quote]
How is this relevant?
then we expressed out love physically, as that also was the style at the time
[quote]CaliforniaLaw wrote:
HoratioSandoval wrote:
No one reads the articles anymore! From Recent Articles -
http://www.T-Nation.com/readTopic.do?id=1388191
Back in my day we had to wait until Friday to get articles and we loved it! We wore onions on our belts, as was the style at the time…
How is this relevant?
[/quote]
Oh, I didn’t write that very clearly. I was just pointing out that an article came out the day before the OP which addressed this question. Then I was remincising about the days before the T-Nation.com switch, when looking at the site was the first thing I did on Fridays after work. And then I quoted the Simpsons.
[quote]HoratioSandoval wrote:
CaliforniaLaw wrote:
HoratioSandoval wrote:
No one reads the articles anymore! From Recent Articles -
http://www.T-Nation.com/readTopic.do?id=1388191
Back in my day we had to wait until Friday to get articles and we loved it! We wore onions on our belts, as was the style at the time…
How is this relevant?
Oh, I didn’t write that very clearly. I was just pointing out that an article came out the day before the OP which addressed this question. Then I was remincising about the days before the T-Nation.com switch, when looking at the site was the first thing I did on Fridays after work. And then I quoted the Simpsons.[/quote]
It doesn’t address the question at all. He can’t be doing TBT workouts 3 days in a row.
Do you have time for anything at all on the other days? Could you work in some bodyweight work before bed or something like that?
I’d suggest something along the lines of:
Friday: base your workout around the bench press and seated row.
Saturday: base your workout around the squat and deadlift.
Sunday: base your workout around dips and pullups.
Add in finisher movements as you see fit, in keeping with the movements that day is focusing on, and tailored to your own needs. For example, curls would fit in better on Friday, and Arnold presses on Sunday.
[quote]EatSleepLift wrote:
It doesn’t address the question at all. He can’t be doing TBT workouts 3 days in a row. [/quote]
Actually it does, ace.
If you read the article, he mentions that splits are better for those who have to train on consecutive days.
Just saying.
[quote]HoratioSandoval wrote:
No one reads the articles anymore! From Recent Articles -
http://www.T-Nation.com/readTopic.do?id=1388191
Back in my day we had to wait until Friday to get articles and we loved it! We wore onions on our belts, as was the style at the time…[/quote]
You also forgot to mention you had to walk 3 miles in blistering snowstorms barefoot, uphill both ways, at 2am before school started to get to the gym.
[quote]CaliforniaLaw wrote:
HoratioSandoval wrote:
No one reads the articles anymore! From Recent Articles -
http://www.T-Nation.com/readTopic.do?id=1388191
Back in my day we had to wait until Friday to get articles and we loved it! We wore onions on our belts, as was the style at the time…
How is this relevant?
[/quote]
Because he is Grandpa Simpson. Grandpa Simpson quotes are ALWAYS relevant.
[quote]jedidiah wrote:
EatSleepLift wrote:
It doesn’t address the question at all. He can’t be doing TBT workouts 3 days in a row.
Actually it does, ace.
If you read the article, he mentions that splits are better for those who have to train on consecutive days.
Just saying.[/quote]
Oops my bad, I assumed that common sense would dictate that splits were better for 3 workouts in a row than TBT. Didn’t know we needed an article to tell us that.
Thanks for the input guys. I tried using the search function, but there are so many articles and threads it is difficult to sift through them all. Anyone have that link to the Waterbury program that calls for TBT 3-days in a row?
Thx
[quote]CaliforniaLaw wrote:
three-day split: push, pull, legs.
on one of those other four days, do a full-body bodyweight routine - push-ups with bands, one-legged squats, etc.
that will be a mighty fine program and you will get gains if you follow it consistenly.[/quote]
I like this idea.
Personally, I wouldn’t force myself to completely follow that routine’s formula. For example, let’s say on my pull-day I really feel like doing an exercise or two that doesn’t fall under that category, like barbell lunges, I’ll do them in addition to all the pulling exercises and not wait until next leg-day to perform them.
Know what I mean? I like your idea, but I just want to point out that if the OP has well-developed training instincts, he can break the rules if his instincts tell him to.