Q: I have limited time to train—three days a week. I can get to the gym M-W-F, but I usually have family stuff on the weekends, so that’s it. Can I build a bodybuilder physique by training only three days a week? What program would you recommend?
A: Can you get a bodybuilder physique training only 3 days a week? That depends entirely on your genetics. We’ve known a few guys who looked like bodybuilders going to the gym zero days a week. Not kidding—lucky bastards. LOL!
Seriously, you can get plenty of muscle stimulation working out only three days a week—and many of our ebooks have three-day programs. To develop a heavily-muscled bodybuilder physique, you first need to be sure you train each muscle through its full range of motion—with Positions of Flexion…
Full-range muscle stimulation entails a midrange-, stretch- and contracted-position exercise for each. Sometimes you can get a two-for-one deal, where one exercise can hit two of the positions—like cable flyes for chest (stretch and contracted)…
Then you need to decide on a split. Can you train each once a week and make gains? Some can, some can’t….
If you want to try it, one of the best cover-all-the mass-building-bases routines is the 3-day version of The Ultimate Fat-to-Muscle Workout. That split is…
Monday: Chest, Delts, Biceps
Wednesday: Quads, Hams, Calves
Friday: Back, Triceps, Abs
You blast the midrange exercise with a 2-set pyramid then do a third set in X-centric style (lift in one second, lower in six).
For the stretch move, it’s a standard 7-to-9-rep set, then an X-centric set.
The contracted-position exercise gets 2 higher-rep sets (15-20).
So you get heavy work, negative-accentuated sets, and higher reps. That means you stimulate growth along multiple mass-building pathways—myofibrillar (fiber thickening), sarcoplasmic (energy fluid expansion), as well as anabolic hormone activation…
And the negative-accentuated, or X-centric, sets in conjunction with some heavy work should force the need for more recovery—seven days.
Another option is to split the body in half and just alternate the workouts M-W-F. That gives you four to five days of recovery instead of seven.
For that, you may want to try the Phase 2 Size Surge Workout that Jonathan used to pack on 20 pounds of muscle in 10-weeks. It’s a full-on complete POF 2-day split. Just alternate the workouts M-W-F.
Those workouts take some time and intensity—but the payoff can be major muscle immensity.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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