File :-(, x, )
Anonymous
I have insane work hours. The only days that I can work out are Monday, Tuesday and Wednesday. The other 4 days of the week I am literally working 12-16 hour days.

Given that I only have 3 consecutive days to train each week. Would I be better off only training Monday and Wednesday? Or is there a way to safely train for 3 consecutive days?

I am 5' 10" 150 pounds and my goals are to bulk up and gain as much muscle weight as possible.
>> Anonymous
Just split up your routine so you end up hitting the entire body in 3 days.
>> Anonymous
>>49145

Yep I'd just say do arms/shoulders, back/core, then legs. Eat tons and focus on recuperating during your off days, and don't do any cardio unless it is very light and on your off days.
>> Anonymous
Changing your job make make you happier than getting fit.
12-16 hr?
>> Anonymous
     File :-(, x)
>>12-16 hr?

12-16 hours sitting at a desk in a big data center, sometimes all by myself. Just watching for alerts, reviewing logfiles, etc. It is the easiest job in the world and I make bank money doing it.

I wouldn't give up this job for anything.
>> Anonymous
start the week with legs. they're the most important and if you're stringing your days together you'll start getting too tired to exercise them on the third day.
>> Anonymous
>12-16 hours
>sitting
>sometimes all by myself.
>watching for alerts

Yea great job. Mental growth all around. And for such a great job here you are bitching about free time.

Bring a backpack some fucking weights to work. With some dumbbells you can do back/chest/shoulders.
>> Anonymous
Many great lifters built themselves up training three days a week or less. A split like Push/Pull/Legs might be perfect for you.

Day 1: Pressing motion, tricep and/or shoulder work.
Day 2: Pulling motion (some form of row, probably), bicep work.
Day 3: SQUATZ, lower back work.
>> Anonymous
quit making excuses.
>> Anonymous
I'm no expert, but it is important to train to failure. Equally important is to eat correctly and rest. While resting this is when the damaged muscle fibres repair and grow bigger. Depending on your bodytpe, you may notice small gains after week, or it could take longer.

The universal rep/set routine is usually 8x3 with a weight you struggle lifting on the last rep of each set. Rest about 45-60seconds between each set.

Since you can't train much, you'd want to be concentrating on compound exercises (deadlifts, squats etc) to hit as many muscle groups as possible.

I would also read more about training online/magazines/books to improve your knowledge so you can make a plan to suit your needs and bodytype.
>> Anonymous
>>49183

Can probably also do squats/lunges...

>>49327

Don't believe everything you read in rags like MD, dude...
>> Anonymous
>>49327
Training to failure is not a good idea when your back is involved (squats, deadlift, clean, etc). For other exercises, sure, it's great.
>> Anonymous
Monday Push, Tuesday Pull, Wednesday Legs.

You're going to have to run sometime too.
>> Anonymous
does sound like a great job tbh. Besides the point do a split routine:

chest / arms: bench + pullups
legs / backs : squat + good mornings
shoulders/back: deadlift + overhead press
>> Anonymous
Do you have a lunch-break or a gap in the day? You could take a Swiss ball to work and do some stretches or resistance for an hour or so. I have to babysit a machine at my work and I take a mat or towel for the floor and work my way through a mixed stretching/resistance workout with a Swiss ball - it complements my weight training well.
>> Anonymous
>I'm no expert, but it is important to train to failure.

Uh, no. I can count the people I know who can use failure training effectively on the fingers of one hand. More often you wind up injuring yourself, over training and burning out. Not for n00bs.

Progressive poundage on the other hand does work pretty well. Even if you only put 1lb on the bar each week as long as it keeps going up you'll get places.