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  1. #1
    Registered User Molon.Labe's Avatar
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    3 days on, one day off?

    Has anyone used a routine that consists of lifting three days in a row, taking 1 day rest, and then doing another three days?

    Something like this:

    Sunday: Chest/Tricepts/Shoulders
    Monday: Bicepts/Back/Abs
    Tuesday: Legs
    Wednesday: * REST *
    Thursday: Chest/Tricepts/Shoulders
    Friday: Bicepts/Back/Abs
    Saturday: Legs
    Sunday: * REST *

    etc...

    If anyone has tried something like this I'd be interested in hearing how effective it was. I know a lot of people feel like that might be too much lifting. Right now I do one day on, one day off which means I hit each muscle group about once every 6 days. It really doesn't feel like it's enough anymore and now I am considering the routine above, which would hit each muscle group once every 4 days. I understand everyone is different, but some people I know who have more rigorous routines seem to be getting good results. Is it because pro-hormones like H-DROL decrease the time needed during resting periods?
    Last edited by Molon.Labe; 03-28-2009 at 06:33 PM.
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  2. #2
    Registered User thereaperman's Avatar
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    Yeah I currently go 3 days on/1 day off... I like this the best bc I love going to the gym as much as possible without overtraining and you can hit each muscle more then once per week...

    However personally I don't like hitting my shoulders on the same day as i do chest.. too much stress on my front delts...

    My current routine...

    Chest/back
    Legs/abs
    Shoulders/biceps/triceps
    day off
    repeat

    plus this way you can superset if u want
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  3. #3
    Registered User fibermax's Avatar
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    I used a fitness program like this for years while competing. Knowing what I know today, I was significantly overtrained!

    You can tell how much you are overtrained by following the fitness routine you listed for 2 months. After the 2 months are up, take 1 week, plus, off. Then go back into the gym. I guarantee your strength will skyrocket from the 1 week off.

    I would like to see you take 2-4 days off between workouts.

    Track your numbers! That will determine your progress. That which is not tracked, can't improve. Your numbers will tell you how effective the program is. Test both - very little rest between workout, and a lot of rest. The more rest will equal better strength, and growth. I have seen this time, and time again. Test it yourself!
    Best Workout Success,

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  4. #4
    Registered User fibermax's Avatar
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    One more thing...

    Just remember, you grow while you are resting, not while you are training. Training stimulated muscle growth. Rest completes the recovery, and growth process. If you train before you are completely recovered, and growth has taken place, you will sabotage your results.

    Best of luck to you!
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  5. #5
    Registered User thereaperman's Avatar
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    Ignore the last two posts ^
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  6. #6
    Registered User NJtoWI's Avatar
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    I'm currently on a 3 day on/1 day off routine. I've seen good results so far and hope I don't plateu due to overtraining... here's how I split it

    Day 1 - Chest, Tris, Abs
    Day 2 - Bi, Legs
    Day 3 - Shoulder, Back, Abs
    Rest
    Repeat

    I'm thinking about rearranging sometime soon, but not sure how yet.
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  7. #7
    Mr.TamilNadu 2008 murali_biglee's Avatar
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    Originally Posted by Molon.Labe View Post
    Has anyone used a routine that consists of lifting three days in a row, taking 1 day rest, and then doing another three days?

    Something like this:

    Sunday: Chest/Tricepts/Shoulders
    Monday: Bicepts/Back/Abs
    Tuesday: Legs
    Wednesday: * REST *
    Thursday: Chest/Tricepts/Shoulders
    Friday: Bicepts/Back/Abs
    Saturday: Legs
    Sunday: * REST *

    etc...

    If anyone has tried something like this I'd be interested in hearing how effective it was. I know a lot of people feel like that might be too much lifting. Right now I do one day on, one day off which means I hit each muscle group about once every 6 days. It really doesn't feel like it's enough anymore and now I am considering the routine above, which would hit each muscle group once every 4 days. I understand everyone is different, but some people I know who have more rigorous routines seem to be getting good results. Is it because pro-hormones like H-DROL decrease the time needed during resting periods?
    hey bro,,

    back training and leg training are essential and they both use the spinal muscles and to a greater extent the lower back...

    so keeping the leg day and back day one after the other is not a wise decision...most of the people end up over training their lower back this way...

    So do think of rearranging your routine something like this

    back bi
    chest shoulder tri
    legs
    off and repeat cycle
    Cheers,
    Biglee

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  8. #8
    Registered User Mixelflick's Avatar
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    Originally Posted by Molon.Labe View Post
    Has anyone used a routine that consists of lifting three days in a row, taking 1 day rest, and then doing another three days?

    Something like this:

    Sunday: Chest/Tricepts/Shoulders
    Monday: Bicepts/Back/Abs
    Tuesday: Legs
    Wednesday: * REST *
    Thursday: Chest/Tricepts/Shoulders
    Friday: Bicepts/Back/Abs
    Saturday: Legs
    Sunday: * REST *

    etc...

    If anyone has tried something like this I'd be interested in hearing how effective it was. I know a lot of people feel like that might be too much lifting. Right now I do one day on, one day off which means I hit each muscle group about once every 6 days. It really doesn't feel like it's enough anymore and now I am considering the routine above, which would hit each muscle group once every 4 days. I understand everyone is different, but some people I know who have more rigorous routines seem to be getting good results. Is it because pro-hormones like H-DROL decrease the time needed during resting periods?
    Recovery ability is individual but easily "found" if you know how to measure it...
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    My post reflects only my opinion and is in no way considered required practice - in whole or in part. Specific medical advice should be obtained from a licensed health care practitioner PRIOR to beginning ANY new diet, exercise, supplementation or training program.
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  9. #9
    Registered User tooncinator's Avatar
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    Reaper man you're an ass. Disregard the the 2 above posts? You are a lunkhead Who doesn't understand how recovery works. Fibermax knows his stuff. It's all about recovery. So lunkhead I would love to see you stay in the gym and not get any results. I am ordering you to stay in the gym and don't take any breaks. One day You'll learn how to work smart Instead of working hard.
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  10. #10
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    Originally Posted by tooncinator View Post
    Reaper man you're an ass. Disregard the the 2 above posts? You are a lunkhead Who doesn't understand how recovery works. Fibermax knows his stuff. It's all about recovery. So lunkhead I would love to see you stay in the gym and not get any results. I am ordering you to stay in the gym and don't take any breaks. One day You'll learn how to work smart Instead of working hard.
    You do know this is from 2009 right?
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  11. #11
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  12. #12
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    Originally Posted by Molon.Labe View Post
    Has anyone used a routine that consists of lifting three days in a row, taking 1 day rest, and then doing another three days?

    Something like this:

    Sunday: Chest/Tricepts/Shoulders
    Monday: Bicepts/Back/Abs
    Tuesday: Legs
    Wednesday: * REST *
    Thursday: Chest/Tricepts/Shoulders
    Friday: Bicepts/Back/Abs
    Saturday: Legs
    Sunday: * REST *

    etc...

    If anyone has tried something like this I'd be interested in hearing how effective it was. I know a lot of people feel like that might be too much lifting. Right now I do one day on, one day off which means I hit each muscle group about once every 6 days. It really doesn't feel like it's enough anymore and now I am considering the routine above, which would hit each muscle group once every 4 days. I understand everyone is different, but some people I know who have more rigorous routines seem to be getting good results. Is it because pro-hormones like H-DROL decrease the time needed during resting periods?

    Btw, back in the 80s and early 90s for sure....many bodybuilders including Mr Olympia LEE HANEY trained with a 3 on 1 off approach.

    I trained that way for many years before choosing a better mass plan. My 3 on 1 off looked like this:


    day 1- Chest/back/Abs
    day 2- Legs/calves
    day 3- Shoulders/arms/forearms
    day 4 rest
    repeat

    heavy, high volume...burned a ton of calories...Sometimes after an intense leg day, being in the gym the next day was just a drag.

    Training on an every other day split has been a huge help to me in terms of recovery and motivation. Its nice not to be a slave to my body as well.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  13. #13
    Registered User Rawsteel88's Avatar
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    Originally Posted by thereaperman View Post
    Y
    However personally I don't like hitting my shoulders on the same day as i do chest.. too much stress on my front delts...
    That's one of the benefits with a push/pull/legs, you don't need to train the small muscles as much since they get their stimulus in the compound movements.
    And when it comes to the anterior delt emg studies has shown that chest presses, especially inclines, recruits the anterior delts to a similar or higher degree than vertical presses (ohp), so why so much focus on this small muscle and often injured area?
    Seperating shoulders and arms from chest/back in a 3 on, 1 off, 3 on split is like asking for shoulder/elbow problems since the shoulder girdle and elbows will be put under alot of stress 4 times a week, and only resting 1 day after a shoulder/arms workout before hitting chest (also delts/triceps) and back (and biceps) is without a doubt not enough unless one is on the juice or using a pretty low volume/intensity on that workout.
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  14. #14
    Registered User coachcalande's Avatar
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    Originally Posted by Rawsteel88 View Post
    That's one of the benefits with a push/pull/legs, you don't need to train the small muscles as much since they get their stimulus in the compound movements.
    And when it comes to the anterior delt emg studies has shown that chest presses, especially inclines, recruits the anterior delts to a similar or higher degree than vertical presses (ohp), so why so much focus on this small muscle and often injured area?
    Seperating shoulders and arms from chest/back in a 3 on, 1 off, 3 on split is like asking for shoulder/elbow problems since the shoulder girdle and elbows will be put under alot of stress 4 times a week, and only resting 1 day after a shoulder/arms workout before hitting chest (also delts/triceps) and back (and biceps) is without a doubt not enough unless one is on the juice or using a pretty low volume/intensity on that workout.

    and yes....MILLIONS have done routines where chest/back are on a different day than shoulders....personally, I made better gains on chest by moving shoulders to the same day as chest (though intitially my shoulder press weight had to be reduced a hair due to fatigue)

    but no, no shoulder problems from it and I don't think its like a rule that shoulder problems are going to occur because of putting shoulder training on a different day than chest.

    as it is, there are no real absolutes and certainly no medical or scientific evidence that training on a 3 on , one off, with chest /back on a different day from shoulders/arms will lead to complications. If anything, the anterior delts, bis and tris are such small muscle groups that they can handle the more frequent stim and recover.

    Ultimately an athlete needs to know their body, a 3 on 1 off can and should become 3 on 2 off if the need comes up.

    Train smart and Train for longevity.

    Your routine should be something you can still do in your 70s if you plan to do this for many years. Im only repeating the best advice I ever heard on that.
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  16. #16
    Registered User alexurbiha's Avatar
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    personally have been on the 3 on 1 off for about 6 months now having a lot of success day1 chest/tris day2 back/bis day3 legs/shoulders rest repeat.. its been awesome for me and am always open to new advise my suggestion for you is to give it a try you don't have to pair your days like that i just found it works best for my body.
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