3 days a week

[Treetrunk]

Has anybody here used a 3 day routine with good results. I'm burned out on 5x5 and looking for something different.

[prime]

I do a 3 on 2 off. I used to do 3 on 1 off and then 3 on 2 off but I'm old now and need the rest. Is 5x5 5 on and 5 off? I was doing 5 on and 2 off okay. Short workouts on the 5 day routine. I think I do best with each muscle getting hit twice in a 7 day period.

[DBOY]

5x5 is 5 sets of 5 reps, this was my routine when i started lifting...hands down best learning and growing routine, but you can only do it so long before it beats you up brotha....are changing exercises at all, or just dropping weight if you fail after 3 trys at said exercise??what i do is switch it up to 3x10, now that i am more advanced i only do 5x5 for 4-6wks or till my joints tell me to quit....as for how many days a wk to work out can really be made to fit any routine...i judge my rest days by how im feeling, right now im doing 2 days on 1 day off(was doing this too catch up from being sick), but its getting to be too much, not fully healing so i will be switching too evey other day (3 days a wk) with 2 days off.......mwf with sat/sun off............goodluck bro

[Treetrunk]

Thanks dboy, I also train mwf with full body. I was considering alternating upper lower upper with lower upper lower. Trying to figure a way to hit everything at least twice. Full body takes me two hours with strait sets

[DBOY]

its hard to hit everything twice in a wk, but the way i do it, is hit everything twice in 10 days, just enough time, where im not over doing it, works pretty good.....2 hr workouts are pretty long/brutal, should try to keep it to an hr roughly bro......

[WetWorks]

Bump DBOY

if your working out more than an hour a day your going backwards.

[Muscledogma]

Originally Posted by Treetrunk

Has anybody here used a 3 day routine with good results. I'm burned out on 5x5 and looking for something different.

Originally Posted by DBOY

its hard to hit everything twice in a wk, but the way i do it, is hit everything twice in 10 days, just enough time, where im not over doing it, works pretty good.....2 hr workouts are pretty long/brutal, should try to keep it to an hr roughly bro......

This is my 8 day routine bro...it's really a 3 day split. Instead of 10 days though it's all muscle groups 2x's in an 8 day period. So almost a week.

Day 1- Chest, Shoulders, (Full Core w/ *rectus abdominus emphasis)
*Chest emphasis

Day 2- Full Leg Workout
*Quad Emphasis

Day 3- Back, Biceps, Triceps (Full core w/ *oblique emphasis)

Day 4- Rest

Day 5- Chest, Shoulders, Full Core (same as above)
*Shoulder Emphasis

Day 6- Full Leg Workout
* Hamstring Emphasis

Day 7- Back, Biceps, Triceps, Full Core (same as above)

Day 8- Rest

My core workouts are usually always random circuit training exercises so they usually go pretty quick. If it's a long session, it's only about 1 hour & 15-20 minutes at most. I don't mind a little bit longer of a session. But that's just me.

[kingkersis]

Originally Posted by Muscledogma

This is my 8 day routine bro...it's really a 3 day split. Instead of 10 days though it's all muscle groups 2x's in an 8 day period. So almost a week.

Day 1- Chest, Shoulders, (Full Core w/ *rectus abdominus emphasis)
*Chest emphasis

Day 2- Full Leg Workout
*Quad Emphasis

Day 3- Back, Biceps, Triceps (Full core w/ *oblique emphasis)

Day 4- Rest

Day 5- Chest, Shoulders, Full Core (same as above)
*Shoulder Emphasis

Day 6- Full Leg Workout
* Hamstring Emphasis

Day 7- Back, Biceps, Triceps, Full Core (same as above)

Day 8- Rest

My core workouts are usually always random circuit training exercises so they usually go pretty quick. If it's a long session, it's only about 1 hour & 15-20 minutes at most. I don't mind a little bit longer of a session. But that's just me.

I like this alot im doing a 3 week split but now im trying to focus on certain groups so i might switch over. i always work out 1 hou and 15. by the end of that im dead go hard or go home.

[Muscledogma]

Originally Posted by kingkersis

I like this alot im doing a 3 week split but now im trying to focus on certain groups so i might switch over. i always work out 1 hou and 15. by the end of that im dead go hard or go home.

Yeah, the only thing lacking is that it doesn't leave much room for cardio. But I only do 20 min cardio intervals so It's not that hard for me to fit it in a couple x's/wk.

When I do chest/shoulders I usually keep one muscle at mostly Multi-joint exercises. Then the next time I do it I focus more on sinlge-joint. For example:

#1 Chest/Shoulders Workout W/ Chest emphasis

Chest ( Bench Press, DB Press, Push ups, etc...) <<<multi-joint movements
Shoulders (Lat raises, Fronts raises, Rear Delt raises, ect...<<< single-joint

#2 Chest/Shoulders Workout W/ Shoulder emphasis

Shoulders (Military Press, Arnold Press, Narrow grip Press, ect.) <<< multi-J
Chest ( Flys w/cables, resistance bands, DB's, inner chest, ect.) <<< single-J

same rules kind of apply for Quads/Hams...