training split

wigz · 07-10-2006, 08:25 PM

At the moment i train as follows
mon chest and triceps
tues legs
thurs shoulders and traps
fri back and biceps

but im finding recovery pretty hard when im working 12 hour nights, its taking a couple of days sometimes, this is my shift pattern anybody come up with a 3 weeks split to suit the following

mon days
tues days
wed nights
thurs nights
fri off
sat off
sun off

mon off
tues off
wed days
thurs days
fri days
sat off
sun off

mon nights
tues nights
wed off
thur off
fri off
sat off
sun off

Or do you think thats complicating things and im best staying as i am?

Know thats a tricky one thanks in advance.

crazycal1 · 07-10-2006, 08:44 PM

its not what youre asking,but i think you`d be better off training 2x a week.

wigz · 08-10-2006, 10:13 AM

i can see where your coming from cal, i read your journal and your progress is stagering but im addicted to the buzz i get in the gym and i can'i imagine training that way!

Nick500 · 08-10-2006, 10:56 AM

Me neither, I have to go 4/5 times a week, i don't know why

Squatty · 08-10-2006, 11:21 AM

Is the problem then wigz,purely the days when you come off a night shift? If that's right, there are only 4 night shifts in that 21 day split, so you are still left with 17 days where you can train normally.

I had a mate who trained with me a few years back and he did several night shifts. He used to go to the gym straight after he finished work - was in and out within an hour and then had the rest of the day to do what he wanted.

Perhaps you're being a bit rigid trying to stick to the MOn,Tues, Thurs, Friday split. I reckon with your shift pattern you could still get five days in a week but the times and days you train would have to be more flexible.

For example, that first week, you could do:
Monday - workout before or after work
Tuesday - same as monday
Wednesday - morning workout
Friday - morning workout
Saturday - morning workout

What's your job mate - would you be too physically knackered to do a workout straight after a shift

wigz · 08-10-2006, 11:52 AM

no way i could train at 7 in the morning after 12 hours in work mate, my desire had dipped for a while, several reasons i think, cycle recovery, moving in with frustrated bird, moving job and city but i have really upped the intensity recently something has just clicked and i have dropped the sets and reps and im bang back into things and seeing the results for my efforts but im aching like a newbie at the moment and yes i think i need to be less rigid and work around my shifts.

crazycal1 · 08-10-2006, 12:02 PM

i did nites for 11 year - doing shift work doubles the amount of rest you need(imo)-
you dont think i`d like to train every day!
needs must!

i would definetly make one of the 3 days off a training day.
which i guess if youre not going to drop frequency would mean training on 2 out of 3 of yourdays off-
would you consider training 3 days a week?
2 on your days off and 1 (i`m guessing)the other before you go to work on your nite shift.

you got some real crappy shifts there mate!

wigz · 08-10-2006, 12:27 PM

Yeah i know mate, summer was fine didn't do many nights but used all my holidays up now and im feeling it, been a money grabber and been working over the weekends and i think thats why im feeling it at the moment, might have to consider a 3 day split while i recharge, and you are definitely right about needing the rest more after the nights.

07-10-2006, 08:25 PM	#1 (permalink)
wigz Making Progress Join Date: Sep 2005 Location: Manchester Posts: 429 Rep Power:	training split At the moment i train as follows mon chest and triceps tues legs thurs shoulders and traps fri back and biceps but im finding recovery pretty hard when im working 12 hour nights, its taking a couple of days sometimes, this is my shift pattern anybody come up with a 3 weeks split to suit the following mon days tues days wed nights thurs nights fri off sat off sun off mon off tues off wed days thurs days fri days sat off sun off mon nights tues nights wed off thur off fri off sat off sun off Or do you think thats complicating things and im best staying as i am? Know thats a tricky one thanks in advance.

07-10-2006, 08:44 PM	#2 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,863 Rep Power:	its not what youre asking,but i think you`d be better off training 2x a week. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

08-10-2006, 10:56 AM	#4 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Me neither, I have to go 4/5 times a week, i don't know why ______________________ - Obsession is what lazy people call dedication -

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08-10-2006, 10:13 AM	#3 (permalink)
wigz Making Progress Join Date: Sep 2005 Location: Manchester Posts: 429 Rep Power:	i can see where your coming from cal, i read your journal and your progress is stagering but im addicted to the buzz i get in the gym and i can'i imagine training that way!

08-10-2006, 11:21 AM	#5 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Is the problem then wigz,purely the days when you come off a night shift? If that's right, there are only 4 night shifts in that 21 day split, so you are still left with 17 days where you can train normally. I had a mate who trained with me a few years back and he did several night shifts. He used to go to the gym straight after he finished work - was in and out within an hour and then had the rest of the day to do what he wanted. Perhaps you're being a bit rigid trying to stick to the MOn,Tues, Thurs, Friday split. I reckon with your shift pattern you could still get five days in a week but the times and days you train would have to be more flexible. For example, that first week, you could do: Monday - workout before or after work Tuesday - same as monday Wednesday - morning workout Friday - morning workout Saturday - morning workout What's your job mate - would you be too physically knackered to do a workout straight after a shift

08-10-2006, 11:52 AM	#6 (permalink)
wigz Making Progress Join Date: Sep 2005 Location: Manchester Posts: 429 Rep Power:	no way i could train at 7 in the morning after 12 hours in work mate, my desire had dipped for a while, several reasons i think, cycle recovery, moving in with frustrated bird, moving job and city but i have really upped the intensity recently something has just clicked and i have dropped the sets and reps and im bang back into things and seeing the results for my efforts but im aching like a newbie at the moment and yes i think i need to be less rigid and work around my shifts.

08-10-2006, 12:02 PM	#7 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,863 Rep Power:	i did nites for 11 year - doing shift work doubles the amount of rest you need(imo)- you dont think i`d like to train every day! needs must! i would definetly make one of the 3 days off a training day. which i guess if youre not going to drop frequency would mean training on 2 out of 3 of yourdays off- would you consider training 3 days a week? 2 on your days off and 1 (i`m guessing)the other before you go to work on your nite shift. you got some real crappy shifts there mate!

08-10-2006, 12:27 PM	#8 (permalink)
wigz Making Progress Join Date: Sep 2005 Location: Manchester Posts: 429 Rep Power:	Yeah i know mate, summer was fine didn't do many nights but used all my holidays up now and im feeling it, been a money grabber and been working over the weekends and i think thats why im feeling it at the moment, might have to consider a 3 day split while i recharge, and you are definitely right about needing the rest more after the nights.