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Work forcing a variation for a while

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  • Work forcing a variation for a while

    Hey guys

    I am snowed with work just now and can only hit the gym twice a week for the next 6-8 weeks. Do you think dropping down to two sessions a week (one of chest, Shoulders, tris, back width, back thickness and one of bi's, forearms, Calves, hams, and quads) will effect training too much?

    I will keep calorie intake the same as if I was on usual 3 day a week routine.

    Thoughts peeps?

    As an aside. I am also trying to create better feel during reps and am slowing rep cadence down to about 4 second positive and 4 second negative. See how that goes to.

    Appreciate your thoughts.

    Davie

    Richard

  • #2
    Looks good. Something is better than nothing.
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

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    • #3
      If I can only do 2 sessions a week I go 2 x full body routines. Day 1 will have a heavy chest movement then moderate back, then heavy legs and arms. Day 2 will have heavy back with moderate, higher rep chest, legs and arms.

      I do shift work and sometimes can't do 3 workouts due to work and kids sports. This seems to get me through and I increase on it.


      Day 1:
      Chest
      Back width
      Back thick
      calves
      SLDL
      Squat
      Skull crushers
      Bi Curls

      Then day 2:
      Back Width
      Back thick
      Chest
      Calves
      SLDL
      Squat
      Bi Curls
      Skull crusher
      "Be gentle in what you do, firm in how you do it."
      Buck Brannaman.

      "It is the certainty of punishment that deters crime, not the severity of it."
      'Hanging' Judge PARKER

      "Nothing is so powerful as an insight into human nature... what compulsions drive a man, what instincts dominate his action... if you know these things about a man you can touch him at the core of his being."
      ~William Bernbach

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      • #4
        Thanks for the advice guys. After all that I am just jumping into the two day a week DC template this week. Will report back with results, hoping the extra rest will be a good thing not a hindrance.

        Davie

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        • #5
          Originally posted by davie View Post
          Thanks for the advice guys. After all that I am just jumping into the two day a week DC template this week. Will report back with results, hoping the extra rest will be a good thing not a hindrance.

          Davie
          You will be fine. Honestly that means only one less session between upper and lower splits over 3 weeks. Honestly that won't affect your progress too negatively. If your recovery isn't that amazing in the first place this might even help.

          Depending how far you are into your current blast this might even allow you to lengthen the duration of the blast, but either way, hitting the gym twice a week is better than nothing and it's only for a few weeks. Just hit the gym with some serious intensity each time to really milk out any progression with your lifts.

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          • #6
            Hey guys

            Quick update - schedule is changing to allow potential access to the gym on either Monday, Tuesday, Wednesday and/or Thursday. How do you think it would be best to follow a normal DC split over these days (knowing that potentially certain sessions are going to go back to back on days)?

            Thanks

            Davie

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            • #7
              I am a big believer(now anyway) with working 80 to 120 hrs per week in the hospital ,that when career has its "moments of intensity" you take that opportunity and run with it. 2 days a week sounds very doable. Big picture my man. Being a badass at work can pay in huge dividends.

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              • #8
                Originally posted by davie View Post
                Hey guys

                Quick update - schedule is changing to allow potential access to the gym on either Monday, Tuesday, Wednesday and/or Thursday. How do you think it would be best to follow a normal DC split over these days (knowing that potentially certain sessions are going to go back to back on days)?

                Thanks

                Davie
                For about a year I was forced to train 2 on 1 off with the 3-way DC split and I did just fine. Recovered very well. I'm sure you could do Monday, Tuesday and Thursday if you wanted.

                Take the steps to ensure recovery such as pre/intra/post nutrition and I'm sure you'll do great.

                True Nutrition Discount: SRC745
                *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
                •2x WABDL Worlds Runner Up - Teens 16-17 165lb
                *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

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                • #9
                  Thanks guys

                  It's only for another 3-4 weeks so I might try Dante's idea for time crunched trainers:
                  Day one chest, shoulders, triceps
                  Day two back width, back thickness, biceps and forearms
                  Day three calves, hamstrings, quads
                  Day four repeat day one

                  Week two
                  Day one is day two from previous week etc

                  Each week something gets worked twice.

                  Davie

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                  • #10
                    Davie in your original post you asked about a 4 sec positive and 4 sec negative.

                    Yes on the 4 seconds negative
                    No on the positive. The positive should always be fast and hard, maybe just under being explosive. But then control and slow down the negative.

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