Whats the best thing to do if you miss a day of your workout schedule?

[ToxicCorpse]

Having a three day split, missing a single day- chest, shoulders, triceps- as it happened to be, usually has a profound negative effect on my weeks gains. I eat allot and missing a workout a day which I've spent most of eating instantly adds flab.

As I see it, there are two options; 1) I could simply ignore the absence of training on that day and go about the rest of my routine like nothing happened; or 2) I train the muscle group the following day and push the rest of my schedule back one day:

sun: Legs
mon: off
teus: Chest, Shoulders, Tricep
wed: off
Thur: off
Fri: Back, Bicep
Sat: off

After missing Teusdays workout, it would be...

sun: off
mon: Legs
teus: off
wed: Chest, Shoulders, Tricep
Thur: off
Fri: off
Sat: Back, Bicep

[amusclehead]

shrug it off. you arn't gona lose anything from 1 day.

[BRIT_BEEF]

Originally posted by ToxicCorpse
2) I train the muscle group the following day and push the rest of my schedule back one day.

I am currently following a 3 day split myself and this is what I do when I miss a day.

[Atavis]

Get over it and consider it an extra day of recovery.


Not like 1 day is going to screw up 12 weeks worth of work.

[D&G]

Originally posted by Atavis
Get over it and consider it an extra day of recovery.

and remember that recovery is a GOOD thing

[scott_donald]

Originally posted by amusclehead
shrug it off. you arn't gona lose anything from 1 day.

bump...

[rurkster]

To continue the trend.. just shrug it off... just don't make a habit of it though.

[Kane Fan]

depends on how you missed it
the KEY thing is to chill out, stress is bad for lifting and growing
so don't go freaking out over a missed day
that's key

secondarily if you can do the workout you missed, w/out screwing up the rest of your schedual (wich you should be able to do thanks to being a 3 day split, unless your other days are full of stuff) you can just do a makeup day
otherwise just skip it, give those m uscles extra recovery time
no huge loss

[RippedGuitarist]

I say just do it the next day as long as it doesn't effect any of your other workouts. Since your doing a 3 day split your not gonna be combining two workouts into one, and your not missing any rest because you got rest the day you missed your workout.

Also there is no reason to move your other workouts up one day. You still got rest in between each workout, you'll be fine. I say go for it man.

If you were doing a 4 or 5 day split like I usually do, I'd say probably just to skip it, because then you'd probably have to do 2 workouts in one day. Which can also be doable, as long as both workouts aren't too taxing.

[CaseySurf19]

I usually just add the missed workout with my next day's workout and do 2 workouts in 1