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Old 02-19-2013, 08:34 PM   #1
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Question Consecutive Training Days Question

My work schedule has changed. As a result, I will be unable to train Monday thru Wednesday. My goal is to get bigger and stronger.

The question: Can I successfully train 4 consecutive days in a row?

I would also welcome any split suggestions- I was thinking a modified Starting Strength type routine but I am unsure of how to put it together.

Comments? Suggestions? Critique?
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Last edited by SCStrong; 02-19-2013 at 08:34 PM. Reason: Typo
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Old 02-19-2013, 08:57 PM   #2
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If you do a fullbody you'll receive the most benefit from training every other day.

If you do an upper lower you could do:

Week 1
Thursday - Upper A
Friday - Lower A
Sat - Off
Sun - Upper B

Week 2
Thursday - Lower B
Friday - Upper A
Sat - Off
Sun - Lower B

^ I think this would be a good option.
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Old 02-19-2013, 09:02 PM   #3
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Quote:
Originally Posted by BendtheBar View Post
If you do a fullbody you'll receive the most benefit from training every other day.

If you do an upper lower you could do:

Week 1
Thursday - Upper A
Friday - Lower A
Sat - Off
Sun - Upper B

Week 2
Thursday - Lower B
Friday - Upper A
Sat - Off
Sun - Lower B

^ I think this would be a good option.
So, three training days a week? No issue with the three consecutive off days?

Do you have an upper A -Lower -Upper B workout put together?
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Old 02-19-2013, 10:39 PM   #4
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Quote:
Originally Posted by SCStrong View Post
No issue with the three consecutive off days?
Not unless you consider supercompensation an issue!
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Old 02-19-2013, 10:48 PM   #5
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Quote:
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So, three training days a week? No issue with the three consecutive off days?
No, none at all.

John Christy trained armies of folks on only 2 days a week. The extra rest won't matter much in the big picture.

Quote:
Originally Posted by SCStrong View Post
Do you have an upper A -Lower -Upper B workout put together?
Quite a few.

This is somewhat of a generic template. Let me know how it compares with what you are doing now.

http://muscleandbrawn.com/forums/wor...tml#post142245

Some of the pieces can be moved around, or things added that are missing.
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Old 02-20-2013, 04:44 AM   #6
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Good answers so far.

Another option that I would consider is:

1 - Heavy full body
2 - OFF
3 - Heavy full body
4 - Light full body

So two heavy full body days, followed by a lighter one working some lighter variations. With 4 days off training after that, you'll recover very well and you have a constant overreach-compensate thing going.
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Old 02-20-2013, 08:57 AM   #7
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Originally Posted by Fazc View Post
Good answers so far.

Another option that I would consider is:

1 - Heavy full body
2 - OFF
3 - Heavy full body
4 - Light full body

So two heavy full body days, followed by a lighter one working some lighter variations. With 4 days off training after that, you'll recover very well and you have a constant overreach-compensate thing going.
This is basically what I'm doing....it's MWF, but the light day could easily immediately follow the 2nd heavy day without much issue. Exercise selection would be the only consideration.
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Old 02-20-2013, 10:01 AM   #8
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I'm loving the A/B/off/A/B/off... cycle. making great gains without feeling beat up.
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Old 02-20-2013, 10:47 AM   #9
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If you have 3 offdays in a row I would suggest that you do conditioning, stretching etc = GPP every chance you get. That will also work as active recovery and set you up good for next session in the gym!
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