Going from 5 days a week to 3

  • Posted by a hidden member.
    Log in to view his profile

    Jul 11, 2008 5:53 AM GMT
    Hey guys! I need some help from some of the more seasoned doods out there. icon_confused.gif

    For weeks, I've been working through the Muscle Building 12 Week program. I did 5 nights a week, 2 hours a night up to about midway through week 10. Then tragedy struck: burn-out. I just couldn't make myself go. I started hating it, esp. since I was by myself all the time. Even the smell of the gym started getting to me. So I sat out for a week or so, and I'm now trying to do other stuff (like get back into martial arts). What I'd like to do is move that 5 nights a week down to 3. Any suggestions on how best to flush out that routine?

    I haven't had a chance to sit down and actually pick out the routines andp ut them on paper yet, but I was thinking of doing Tue/Thur/Sat, 1.5-2 hrs session. What I'm struggling with is how best to organize the muscle groups and picking which of the exercises in the 12-wk MB template I can use, and which ones I should cut for the sake of time. I obviously won't be able to simply do the same # of exercises in fewer days; I simply don't have the time or energy for 4 hours of solid gym time. icon_sad.gif

    Any advice on this would be appreciated, as I'd really like to get rolling again as quickly/effectively as possible.

    Many thanks! icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jul 11, 2008 4:46 PM GMT
    I don't have any really useful advice, maybe some useful observations.

    I was doing 3 days a week for years, and didn't start seeing results until I did more than that. Even going 4 days a week made a difference, and going 5 allowed me to start putting on a bit more muscle mass. Eating a ton also helped (and was necessary).

    If the Muscle Building program was working for you, but you were burnt out, maybe take a couple of weeks off, and finish it. Or maybe take a couple of weeks off from training, then do it again from the start. For me, I had to slowly build to 4 days a week, then to 5, and juggle a whole bunch of other stuff to make that work.

    I still try to do a hike or two a week, yoga twice a week, go for the occasional 8K run, rock climb, and do weights at least 4 times a week, 5 when I can. There's no real way I can fit all of that into one week and still work, so I juggle stuff around. Sometimes I don't do yoga at all during the week. Sometimes I only make it to weights 3 times a week. Sometimes I don't do rock climbing. Just depends on what works for me on a given week.

    If you do want to go down to 3 days a week, I'd suggest doing a program designed with 3 days a week in mind, as opposed to trying to make the Muscle Building program work for you. Check out http://www.bodybuilding.com for some 3 day programs.

    Hope some of that helps.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 12, 2008 4:44 AM GMT
    Ok here's something you can stick to:

    2 days on 1 day off. Forget the weeks. Just stick to 2 days on 1 day off.

    Keep workouts to less than 1 hour.

    If you must do cardio and weights on the same day have two short workouts, cardio in the morning, weights in the evening.

    Don't workout too late

    Get at least 7 hours of sleep

    Must drink a good protein shake after EVERY weight training workout

    Check your nutrition and make sure you're getting enough protein, carb, etc.

    Remember working out and getting in shape is a continuous process. It does not happen overnight. You have to listen to your body, adapt and carry on.

    IT IS OK to burn out from time to time. I take a week off every now and then and wait until I cant wait to workout again then I go back to the gym.

    Good luck.

    PS. In my humble opinion thanks to my 15 years of gym experience, may I say that the RJ workouts are a little on the insane side. Who made this shit up and why are you all taking it verbatim like it's the bible? It's a guide people, you gotta adapt it and make it work for you....

  • Posted by a hidden member.
    Log in to view his profile

    Jul 12, 2008 5:03 AM GMT

    3 days a week is good, but when I did it, I ripped it everytime. Walking out of the gym wasn't good enough. I had to hobble out. Ofcourse, I was working for size. You don't seem like an aspiring bodybuilder. A nice laid back 3 days a week seems more than reasonable for someone just wanting to be fit and toned.

    As far as burnout, burn it back. I find that listening to a lot of heavy metal and concentrating on things I hate gets me into the gym and helps me rip it hard. Excuse me in advance to anyone who gets in my way.