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Training 3 days a week on cycle

ElevenBravo77

ElevenBravo77

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I typically train 4-5 days a week whether I'm on or off cycle. I've tried 6 days on cycle but didn't see much added benefit.

I'm about 6 weeks into a Test/Deca/Tbol cycle and due to some things that have come up, I'm limited to 3 days a week for the next several weeks. I know someone is going to say there is always time to train but literally the only way to train additional days would be to sacrifice rest and get less than 6 hours of sleep those days, which I believe would do more harm than good.

I haven't trained 3 days in a week in 20 years, since I was a newb doing 3 day full body workouts. Obviously 3 days works great for beginners but in my experience not so much for intermediate or advanced lifters.

I know everyone is different but I'd like to hear if anyone has had success with 3 day splits on cycle. The way I see it these are my options

3 day full body
PPL ( I've done 6 days but not 3)
Upper Lower split
Bro split (chest/tris, back/bis, shoulders/legs)

I'm leaning towards full body or upper lower because I would still he able to train some muscle groups twice a week. With UL split, I would train upper twice one week then lower twice the next and so on.

What 3 day split has worked best for you?
 
You can only do what you can do. Just fit all muscle groups into those days and try and make them solid workouts. Life always gets in the way at times. If only our main job was litterally to just lift weights.
 
harrywho said:
You can only do what you can do. Just fit all muscle groups into those days and try and make them solid workouts. Life always gets in the way at times. If only our main job was litterally to just lift weights.
Click to expand...

I'm kinda semi-retired and still only train 4x a week.
 
I just made a post about this. It's all about length and intensity. If 3 days is all you have then make them count. And there's always stuff you can do on off days that doesn't require a lengthy training session. Tensing, flexing, posing, stretching, vacuums, etc.
 
Yea like said above me. Long as you make them count and hit every muscle group good then your fine with 3 days. I only do 4 and ima beast
 
ElevenBravo77 said:
I typically train 4-5 days a week whether I'm on or off cycle. I've tried 6 days on cycle but didn't see much added benefit.

I'm about 6 weeks into a Test/Deca/Tbol cycle and due to some things that have come up, I'm limited to 3 days a week for the next several weeks. I know someone is going to say there is always time to train but literally the only way to train additional days would be to sacrifice rest and get less than 6 hours of sleep those days, which I believe would do more harm than good.

I haven't trained 3 days in a week in 20 years, since I was a newb doing 3 day full body workouts. Obviously 3 days works great for beginners but in my experience not so much for intermediate or advanced lifters.

I know everyone is different but I'd like to hear if anyone has had success with 3 day splits on cycle. The way I see it these are my options

3 day full body
PPL ( I've done 6 days but not 3)
Upper Lower split
Bro split (chest/tris, back/bis, shoulders/legs)

I'm leaning towards full body or upper lower because I would still he able to train some muscle groups twice a week. With UL split, I would train upper twice one week then lower twice the next and so on.

What 3 day split has worked best for you?
Click to expand...
I learned this a long time ago, most any training split will work if done correctly and you eat correctly with the drugs.

Friend of mine, we went to high school together, won the Middleweights at the NPC nationals in 1996, same year Jay Cutler won the heavyweight and also turned pro.
Andy Dinetta, best he had done before this was 5th at the Jr USA in 95. He killed it in 96 though, no one knew who he was, there was a lot of big names in that weight class guys were on the cover of flex magazine back then. 45 middleweights he got all first place votes came out of nowhere. it aired on ESPN you could still see it on YouTube if you look up Andy Dinetta 1996 NPC Nationals it's still on YouTube. Linda Murray was doing the commentary and she said nobody knows anything about Andy because nobody did it was kind of remarkable actually. he did absolutely nothing as a pro though.
anyway sorry for getting off track my point was he trained 3 days a week for 18 months for that contest he did chest shoulders and triceps on Monday back and biceps on Wednesday and legs on Friday and took every other day off work for him.
 
In the 80's I did three days a weeks for a few yrs. Mon, Weds, Fri. Just three lifts bench, squats and rows with Fri being the heavy day.
 
ElevenBravo77 said:
I typically train 4-5 days a week whether I'm on or off cycle. I've tried 6 days on cycle but didn't see much added benefit.

I'm about 6 weeks into a Test/Deca/Tbol cycle and due to some things that have come up, I'm limited to 3 days a week for the next several weeks. I know someone is going to say there is always time to train but literally the only way to train additional days would be to sacrifice rest and get less than 6 hours of sleep those days, which I believe would do more harm than good.

I haven't trained 3 days in a week in 20 years, since I was a newb doing 3 day full body workouts. Obviously 3 days works great for beginners but in my experience not so much for intermediate or advanced lifters.

I know everyone is different but I'd like to hear if anyone has had success with 3 day splits on cycle. The way I see it these are my options

3 day full body
PPL ( I've done 6 days but not 3)
Upper Lower split
Bro split (chest/tris, back/bis, shoulders/legs)

I'm leaning towards full body or upper lower because I would still he able to train some muscle groups twice a week. With UL split, I would train upper twice one week then lower twice the next and so on.

What 3 day split has worked best for you?
Click to expand...

I've done a 3 day split in different ways but best I've tried was this.

day 1:
upper body (including abs), all above waist
think back, chest, shoulders, arms, abs

day 2:
lower body, below waist
legs, calves etc

day 3:
FULL body + cardio
so start with 20min cardio slow walk up a treadmill
followed by high rep full body workout all muscle groups
close with 20min cardio treadmill up incline walk

This will work on cycle for sure.
 
3 day routine are oldschool I did them back in Miami

i did ALL 3 days full body (thats right) to really push it
but not all 1 heavy rep more high reps
 
If you do full body every day thats crazy

Ulter with your 1000mgs of of testosterone lol of course you can do full body every time
 
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Full editorial process was followed, and please read our medical disclaimer, check our editorial process.
 
ElevenBravo77 said:
I typically train 4-5 days a week whether I'm on or off cycle. I've tried 6 days on cycle but didn't see much added benefit.

I'm about 6 weeks into a Test/Deca/Tbol cycle and due to some things that have come up, I'm limited to 3 days a week for the next several weeks. I know someone is going to say there is always time to train but literally the only way to train additional days would be to sacrifice rest and get less than 6 hours of sleep those days, which I believe would do more harm than good.

I haven't trained 3 days in a week in 20 years, since I was a newb doing 3 day full body workouts. Obviously 3 days works great for beginners but in my experience not so much for intermediate or advanced lifters.

I know everyone is different but I'd like to hear if anyone has had success with 3 day splits on cycle. The way I see it these are my options

3 day full body
PPL ( I've done 6 days but not 3)
Upper Lower split
Bro split (chest/tris, back/bis, shoulders/legs)

I'm leaning towards full body or upper lower because I would still he able to train some muscle groups twice a week. With UL split, I would train upper twice one week then lower twice the next and so on.

What 3 day split has worked best for you?
Click to expand...





Brother please listen to our podcast where we discuss this and many other topics of interest to a bodybuilder taking steroids.


Main Podcast Page
https://www.evolutionary.org/podcasts/
 
I love the idea that you are not willing to sacrifice sleep/rest......great decision. Personally I like the PPL routine but you can experiment with each and see what works or doesn't work.
 
Thanks for all the feedback. I'm going to start with PPL and see how I progress. I've had success with it previously, just not in a 3 day routine.

I'll make sure I bust my ass and make the most of my time in the gym. I'll be doing light cardio and body weight exercise like push ups and pull ups at home as well
 
ElevenBravo77 said:
Thanks for all the feedback. I'm going to start with PPL and see how I progress. I've had success with it previously, just not in a 3 day routine.

I'll make sure I bust my ass and make the most of my time in the gym. I'll be doing light cardio and body weight exercise like push ups and pull ups at home as well
Click to expand...

Would be good if you logged your training session here. At least use your phone to log it, I'm interested.
 
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