Work forcing a variation for a while

[davie]

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

[LG1]

Looks good. Something is better than nothing.

[SAHD]

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

[davie]

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

[phrozen]

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.

[davie]

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

[DensitY]

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.

[Collabera]

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.

[davie]

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

[Skinnyrunt]

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.