My work schedule does not allow me very much freedom to follow a typical lifting program. I work in heavy construction so my days are typically 12-hours Mon-Fri. Obviously this leaves me very exhausted at the end of the day and a I rarely am able put in a good session at the gym. A stimulant like caffeine is out of the question as I would never fall asleep for the next day.
I was wondering if anybody else in this situation has had success or experimented with an accumulated fatigue program consisting of 3 days on and 4 days off? For example, lifting Friday evening, Saturday and Sunday. Making sure to hit all bodyparts as much as possible. Then of course taking 4 days off during the work week. This would allow me to lift with higher energy levels for a longer period of time(assuming Friday evening is assisted with caffeine).
I know Chad Waterbury wrote an article on accumulating fatigue consisting of 10 days on and 5 off. A shortened 3-on and 4-off I wouldn’t think could build a lot of mass quickly, However, my intention would be slow-but-sure results.
Any opinions on this type of program?