need input/help from everyone!

[pigmeat]

Ok, i am on a new work scheduel which is making it difficult to workout regularly. My work scheduel goes like this.....work 4 days( 5am to 8pm) then i am off for 4 days...then i work 4days(5PMto8am) then ff for 4 days...and so on,so on......so as you can see, the days i work, after commuting i am gone 15-16 hours so all i do on those days is work, eat and sleep. No way i can work out those days....well maybe one out of 4 i could.
Help me with a good split which would utilize my 4 days off, and if needed i could do a short workout on one of the work days, but it is hard enough trying to get 6 hours sleep on those days
Thanks for any replies!

[kite]

Re: need input/elp from evryone!

I would do a variation of westside on those days. Something like day 1 do de or re bench followed up with a me movement then triceps and delts. On day 2 I'd follow the same thing for squat/dl followed up with some high volume assisstance work, day 3 I'd just do some gpp or cardio type shit and on day 4 hit the hell out of your lats, traps and biceps. On your work days, just throw in some chins when you can, some abs, pushups, etc..

[Behemoth]

Re: need input/elp from evryone!

I'm doing 3 day routine that would work for you on the 4 days off. I go HEAVY on 2 days and 1 day of accessory.

Bench Day
Work up to a 3RM Raw
Work up to a 3RM Shirted
Work up to either 3x5 or a 3RM off 4-5 board
Pyramid Rack Lockouts

Squat & Deadlift Day
Work up to a 3RM Raw/Briefs
Work up to a 3RM Suited up
Work up to a 3RM Box Squat Raw
Work up to a Suited 3RM Deadlift

Accessory Day
All the little movements to support and get blood flow to the areas I trained the heavy days.

For you, I would put the ME Squat Day on your first say off. Take off the 2nd Day. Bench Day on the 3rd Day. Accessory Day on the 4th Day. Then you're back to work. This way you get a ton of heavy strength work in and have time to recovery fully before training again. Of course, I'm assuming you're powerlifting and not bodybuilding.

[pigmeat]

Re: need input/elp from evryone!

i dont need any cardio....i walk 4-5 miles a day at work, with 30 pounds of gear strapped to me..honest...that is how i stay so lean...also lot of heavy lifting carrying heavy stuff at work...an being the boss is supposed to be easy,lol!

[pigmeat]

Re: need input/elp from evryone!

I'm doing 3 day routine that would work for you on the 4 days off. I go HEAVY on 2 days and 1 day of accessory.

Bench Day
Work up to a 3RM Raw
Work up to a 3RM Shirted
Work up to either 3x5 or a 3RM off 4-5 board
Pyramid Rack Lockouts

Squat & Deadlift Day
Work up to a 3RM Raw/Briefs
Work up to a 3RM Suited up
Work up to a 3RM Box Squat Raw
Work up to a Suited 3RM Deadlift

Accessory Day
All the little movements to support and get blood flow to the areas I trained the heavy days.

For you, I would put the ME Squat Day on your first say off. Take off the 2nd Day. Bench Day on the 3rd Day. Accessory Day on the 4th Day. Then you're back to work. This way you get a ton of heavy strength work in and have time to recovery fully before training again. Of course, I'm assuming you're powerlifting and not bodybuilding.

I do better going lighter for more reps, due to shoulder issues.....

[pigmeat]

Re: need input/help from everyone!

^

[bgpittbull81]

Re: need input/help from everyone!

i have shoulder issues to bro.and i get much better results from medium weight with slow restricted reps...propper form....

i would do an upper/lower split for the 4 days

day 1- upper
day 2- lower
day 3-upper
day 4- lower

and alwyas change workouts from day to day bro...

do 2-3 sets per body part at 15-20 reps....

then the 4 days off gives you plenty of time to rest and then hit it again bro...

[pigmeat]

Re: need input/help from everyone!

i have shoulder issues to bro.and i get much better results from medium weight with slow restricted reps...propper form....

i would do an upper/lower split for the 4 days

day 1- upper
day 2- lower
day 3-upper
day 4- lower

and alwyas change workouts from day to day bro...

do 2-3 sets per body part at 15-20 reps....

then the 4 days off gives you plenty of time to rest and then hit it again bro...

i was blowin up doing the dc routine..using 15 rep range to start the rest pause sets...heavy sets dont fare to well, mentally i am always waiting for it to hurt.

[Stackt]

Re: need input/help from everyone!

yeah go medium to light depending on your energy that day doing high reps .I would do one bodypart a day following like this chest ,arms ,back ,shoulders ,legs .Those are some rough hours but you need to find a way to get it done !

[kite]

Re: need input/elp from evryone!

I do better going lighter for more reps, due to shoulder issues.....

In that case you may do better using a 5x5 routine for your main movements and higher rep ranges for your assistance work.

[DJDIGGLER]

Re: need input/help from everyone!

Just wanted to tell you if you hit your muscles hard on the 4 days you have off, it will be good to take the next 4 off anyway. And if your dead set on doing some form of workout, just throw in some pushups and situps.

[pigmeat]

Re: need input/help from everyone!

Just wanted to tell you if you hit your muscles hard on the 4 days you have off, it will be good to take the next 4 off anyway. And if your dead set on doing some form of workout, just throw in some pushups and situps.

i just dont like the idea of working out 4 days straight...but idont have much of a choice, do i?

[T-Man007]

Re: need input/help from everyone!

Well, I suggest you do this:

Day 1
Chest / Calves
Bench 4 sets
Incline 4 sets
Decline DB 4 sets
Flies / pec deck 4 sets

Day 2
Back / Traps
Deads 4 sets
Rows 4 sets
Pull up 4 sets
Pull down 4 sets
DB Shrugs 4 sets

Day 3
Thighs
Squats 4 sets
Leg Press 4 sets
Stiff legs 4 sets
Leg Curl 4 sets

Day 4
Arms
2 Bicep exercises for 4 sets each (which ever are best for you)
3 tricep exercises for 4 sets each

On top of the high volume I would do drop sets, negatives, forced reps and all that other stuff. Even though that would push you close to over training, you will be working everything once every 8 days. You will get 4 days of rest from weight lifting. If the 4 sets is too much, drop it to 3 sets. The last thing you want to do is overtrain and I don't know how your body responds to stuff. If it was me, I would probably just do 2 sets per exercise and go all out on the use of the drop sets and stuff like that. I mean totally thrash the muscle so that it takes it 8 days to recover.

The only down side is by working out days back to back there is a high chance of raising cortisol levels which would totally defeat the purpose, so keep an eye on the time you spend in the gym. Get in, get pumped, get out.

[pigmeat]

Re: need input/help from everyone!

Well, I suggest you do this:

Day 1
Chest / Calves
Bench 4 sets
Incline 4 sets
Decline DB 4 sets
Flies / pec deck 4 sets

Day 2
Back / Traps
Deads 4 sets
Rows 4 sets
Pull up 4 sets
Pull down 4 sets
DB Shrugs 4 sets

Day 3
Thighs
Squats 4 sets
Leg Press 4 sets
Stiff legs 4 sets
Leg Curl 4 sets

Day 4
Arms
2 Bicep exercises for 4 sets each (which ever are best for you)
3 tricep exercises for 4 sets each

On top of the high volume I would do drop sets, negatives, forced reps and all that other stuff. Even though that would push you close to over training, you will be working everything once every 8 days. You will get 4 days of rest from weight lifting. If the 4 sets is too much, drop it to 3 sets. The last thing you want to do is overtrain and I don't know how your body responds to stuff. If it was me, I would probably just do 2 sets per exercise and go all out on the use of the drop sets and stuff like that. I mean totally thrash the muscle so that it takes it 8 days to recover.

The only down side is by working out days back to back there is a high chance of raising cortisol levels which would totally defeat the purpose, so keep an eye on the time you spend in the gym. Get in, get pumped, get out.

where would i throw shoulder work in. i wouldnt dare go over 2 sets per lift without risking overtraining

[DJDIGGLER]

Re: need input/help from everyone!

I might get flamed for saying something like this but 'The Rock' does workouts back to back, day after day. So I don't see why you can't. Sure you'll be sore as a mofo those 4 days. But after your done you'll need 4 days to recover.

I'd do Chest/Back day 1 , Legs day 2, Bi's/Tri's day 3, Shoulders day 4.

I'd also do abs every 4th day or as often as you can do them. If they are still in pain don't do ab workouts until they are completely healed. I made that mistake once and tore my abdominal lining!! Not fun times!