Days off to get the full effect

[geronimo]

Hi guys,

Really getting into training. Reading book like Practical Programming but I Have to reread.

I have a question. I can only train Friday to Sunday. Something crazy happened at work and it is what it is.

What must I do to get the full effect ?

Do say 1.5 hours instead of my usual 45 minutes of 3 exercises and 5 sets ( squats, incline bench press, cleans, dead lifts, weighted sit-ups and push presses) ?

I am on a test Tren cycle btw.

Thanks !!

 

[Rottenrogue]

Is there no way you can get up earlier to train during the week

 

[geronimo]

Is there no way you can get up earlier to train during the week

Not for the next 2 months I work 2 jobs. Grinding hard

 

[IronSoul]

In that case then definitely take advantage of all the extra time on the three days you can lift. What are your main goals for maintaining during these next two weeks?

 

[geronimo]

In that case then definitely take advantage of all the extra time on the three days you can lift. What are your main goals for maintaining during these next two weeks?

Sorry not clear ?

My goal with this cycle is to bulk. I am lifting heavy 5 sets of 6 to 8 reps.

 

[geronimo]

Sorry 8 to 12 sets per workout usually 3 exercises.

 

[IronSoul]

Sorry 8 to 12 sets per workout usually 3 exercises.

I'm saying if you only have three days to workout then definitely stay in the gym longer than 45 mins and knock more shit out. If increase volume/intensity and hit groups together hard as shit. For example:
Friday: Chest, back, abs
Saturday: bis, tris, shoulders
Sunday: legs and abs

Definitely focus on the big compounds. Deads, lat pulldowns, bench, squats, cleans, pull-ups, etc and toss in a few accessories.

Good thing it's only 2 weeks.

 

[tightglutes]

Throwing it out there... back chest... arms shoulders... legs..

 

[DLTH]

Back biceps ...chest triceps....legs shoulders...

 

[tightglutes]

NVM lol I'm silly

 

[IronSoul]

Any split will work. The one DLTH suggested is good to go too. Just don't take It easy. Hit those big lifts hard and heavy as fukk. You have a whole week to recover, take advantage of that also. Destroy yourself for those 3 days!!

 

[FLEXjs]

I'd do a Push/Pull/Legs if I were you.