Consecutive Training Days Question

[SCStrong]

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?

[BendtheBar]

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.

[SCStrong]

Originally Posted by BendtheBar

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?

[jdmalm123]

Originally Posted by SCStrong

No issue with the three consecutive off days?

Not unless you consider supercompensation an issue!

[BendtheBar]

Originally Posted by SCStrong

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.

Originally Posted by SCStrong

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.

Real Results 4 Day Upper Lower Split Workout

Some of the pieces can be moved around, or things added that are missing.

[Fazc]

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.

[jdmalm123]

Originally Posted by Fazc

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.

[sleepingdog]

I'm loving the A/B/off/A/B/off... cycle. making great gains without feeling beat up.

[big_swede]

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!