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Help with when to train

Stevo82

New member
Hello everyone I'm looking for advice on when to train, I'm a beginner weightlifter on Fadi's 3x week plan, I'm in the mining sector and my Roster is a 4 on 4 off ie 2 days 2 nights 4 off 12.5 hour days. The way I have structued it is I train 5x a fortnight is this enough or should I restructure so I can get more? offers anyone?.
eg I start days on Mon,Tues then start nights Wed and Thurs then have Fri, Sat, Sun and Mon off start back on Tues and so on. I will do a workout on the day between nights before I sleep and then the first day off and then my last. Can anyone offer a better training roster (not work roster:cool:).


Cheers Steve
 
The way I have structued it is I train 5x a fortnight is this enough

I think 5 days is enough to see good results.
Must be difficult to work around your roster though.
 
Thats a shit roster must really play with your system money better be worth it :D. But anyway 2 Days a week training would still be good (not optimal) if you feel you don't have the time of energy for more. You could always increase the volume for each session to accomodate 2 day a week training. Maybe one session with early in week (monday tuesday when you work days) and one day on your day off (thursday friday). You could also do upper lower splits Training on the days you work in the day and then 2 more on your days off.

My thought is that you will be feeling shittier on your nights so to keep training off of those. Pretty much it is whatever suits you, you do not want to be run down and you don't want to put in crappy training sessions. You will know how best you feel. But look around for a program that will suit when you can train.
 
Hi there Steve,

So you're 28, 177cm tall and you want to increase your bodyweight by 5kg to get to 80kg. As far as training goes, what you have suggested is fine for as long as you can recover and the training doesn't ruin your sleeping pattern.

To add 5kg, you would need to increase calories and be consistent with your eating. Adjustments to training and/or eating can only be made after you've been at it for about 2 weeks. After a fortnight you can tell if you're not consuming enough calories or if you're possibly expending too much calories through working outs and other activities.

In any case, I'd like to give it two weeks of constant effort before a proper evaluation can really take place. Would you agree with my suggestions Steve or do you see it differently mate?

Take care and welcome to Ausbb.


Fadi.
 
Thanks for the replys guy's, yes it isn't a ideal roster especially the transition from day's to nights. My diet could go a few adjustments as I have only made a 2kg increase, lost a bit of flab and I'm still lean.
Fadi, I'll up the Cal intake a bit for a few weeks and see how I go.



Cheers Steve
 
My Thoughts on Optimal Training by Jim Bryan


Posted by theeditor on Tuesday, February 02 @ 18:31:40 CST

Jim sent this to me.
You might find it useful.


My thoughts on “Optimal Training”Jim Bryan*Three days a week training: I feel that this is the best way to go for most people. It works for body composition, lean muscle improvements, strength, and conditioning. Most people don’t train hard enough to run the risk of over training and three days is not that hard to get in. This can be all weights or a mix of weights and body weight training. Throw in some implements to make things interesting and on your off days get outside and enjoy being active. Don’t be afraid to be active. Practice sensible eating and you should do well.

*Two Days a week training: This also works and for very busy people it may be ideal. Also, for the rare few (and I mean few) that train the way we used to in Deland, this is or can be a good frequency of training. Again, you can do all weights or mix with body weight training. It becomes more important to stay active on your non - training days if you are after a “lean look.” You can accomplish your goals of adding strength and maintaining muscle on two days a week training. Some will even add muscle but you need to make these workouts count. Focus your training and try to do as much as you can in the space of your workout. Training should take anywhere from 30 to 60 minutes. Some really hard workouts can be completed in 15 minutes and change. When you are training only twice a week, “conditioning” starts to suffer in my opinion. I recommend participating in some kind of out door activity. Something like jogging, water skiing, swimming, soccer, surfing, boogie boarding, walking, or biking. Get outside, burn some calories, stay fit and stay active. Twice a week can work but you have to practice sensible eating if you want to shed some fat.*Once a week training: I don’t find this to be optimal. Sometimes you can’t help it. Life gets busy and you can only get one a week in. I feel that you can continue to add strength on one training session a week as long as you REALLY focus on weight progression in your exercises. I feel that body composition suffers for most people. You will tend to get fat and your conditioning will suffer, as well as your “work capacity.” You’ll really have to cut your calories if you want a lean look. So much so, that you may find you don’t have enough energy for a HEAVY workout. Your strength can suffer also. It’s around this area that “Infrequent Training” starts to become too infrequent. You better be active as heck if you only workout once a week or you will become…………………………………fat.*
Less than once a week training: Look! I’m going to be honest here. I don’t care how many books or articles you have that say you can succeed on this. What you will end up with is ………Books and Articles.
*
*You’ll have very little muscle, and your conditioning will be zero. You just can not do it in five minutes a day whenever you feel like it as some would have you believe, and you can not do it with workouts that never happen. Having the best Fitness Library means zilch if all you ever do is read and talk your workout. You have to work out! You have to raise your heart rate. You have to spend some sweat and effort. You have to be consistent. You have to pay attention to what and how much you eat. All the best intentions in the world will not make up for lack of effort in the gym. AND neither will the latest “Fitness Craze.” The experts on the Internet will go on and on about “I use this and I use that” but the bottom line is weight training works. Combine weight training with body weight training and conditioning and just do it. It has worked for over 50 years as I know it and continues to work. Gimmicks come and go but Sensible Strength Training will go on and on. BUT you have to show up, work out, and be consistent! Argue less on the Body Building sites and you will probably find the extra few minutes needed to “Just go lift.” I don’t care how you do it or who’s method you use, “Just go Lift.” All said and done if you have been training consistently and regularly, don't be afraid to take some time off to recharge now and then. Best effort equals best results. Not everyone will end up developing "Huge Muscles." Some will and some won't. It depends on your potential and effort. AND!!! Women don't end up looking like a man because they lift weights. So just throw that excuse out the window. Women look good with some lean muscle on them.
Posted via Mobile Device
 
Thanks for that Silverback, I was hoping that 5 days a f/n was not so bad, I will keep on the program for 6-8 week and see how I go.

Cheers Steve
 
I used to train one body part a day before sleep / after work when doing those hours.

after day shift, I would stay up late , do some weights, wake up about 8 go shopping and swimming go home have another 4-5 hours sleep to get ready for night shift,

Those rosters are good and bad, awsome money, but no life until days off, and then your first one you sleep through, the last one you are sleeping getting ready for day shift again. even worse if you dont live in the town and need to drive for hours to get home,...I missed my family way too much. And wasnt on the really good cash.

I found it difficult to do much more than just sleep work, eat sleep work,.....12.5 hour plus shifts ruin you.

Just dont stuff yourself, its easy to come unstuck on a mine site, heavy machinery, long shifts.
 
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