I really only have 3 days a week to make it to the gym and get in a workout, is that enough time to be able to reach a decent physique?

I really only have 3 days a week to make it to the gym and get in a workout, is that enough time to be able to reach a decent physique? And if not how many days do I need?

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  1. 2 weeks ago
    sage

    read the fricking sticky newbie

  2. 2 weeks ago
    Anonymous

    it is certainly enough to make some progress and get stronger, 3 to 4 days per week is ideal for many people. are they non-consecutive days?

    • 2 weeks ago
      Anonymous

      Non-consecutive yeah, Monday, Wednesday, and Friday

  3. 2 weeks ago
    Anonymous

    You only need one day at a time

  4. 2 weeks ago
    Anonymous

    2 days full body
    all you sneeed

    • 2 weeks ago
      Anonymous

      Can I reach a physique like this with only working out 2 days a week?

      • 2 weeks ago
        Anonymous

        Go hard as frick on shoulders and forearms for those 2 days and starve yourself the other 5 and you can look like that.

      • 2 weeks ago
        Anonymous

        Absolutely, just make sure you work your entire upper body on both days.
        So either 1 upper body workout + 1 full body workout OR 2 upper body workouts.

        Make sure u eat enough protein every day, don't think u can skip ur protein just because u didnt lift that day

      • 2 weeks ago
        Anonymous

        this homie is in single digit bf%. he has no libido, awful test levels, brain fog and fatigue. you don't want to be this lean.
        but yeah if you're moronic enough to disregard the previous warning, you totally can achieve this with 2 days a week. it's mainly diet: high protein, low calories. most science agrees that working your muscles twice a week is optimal for muscle growth (not that i care about what's "optimal", but you're probably enough of a homosexual to care) so hit all your muscles on those 2 days.

        • 2 weeks ago
          Anonymous

          >this homie is in single digit bf%. he has no libido, awful test levels, brain fog and fatigue. you don't want to be this lean.
          cope

  5. 2 weeks ago
    Anonymous

    I know a girl like this. Cute but fricked black dudes and now has a bunch of tattoos. Not worth it.

  6. 2 weeks ago
    Anonymous

    3 days is fine, but you have to eat a Clif bar midway through each workout because they will be long.

  7. 2 weeks ago
    Anonymous

    Yeah but it’s going to be minimum 1.5-2 hours of lifting per day.

    • 2 weeks ago
      Anonymous

      This is the routine I’ve been following, is it enough?

      • 2 weeks ago
        Anonymous

        No, that's shit for someone who goes 3/week.
        It would be ok/personal preference/could easily do better if you went 6/week.
        If you go to the gym only 2-3/week, you gotta fullbody. Frequency usually doesn't matter (other than it lets you do more volume over more days), but the jump between 1/week and 2/week DOES matter (and for the upper body, the more the merrier anyway, the diminishing returns are less diminished than with the lower body)

        • 2 weeks ago
          Anonymous

          >If you go to the gym only 2-3/week, you gotta fullbody

          Can you post a good full body routine then?

          • 2 weeks ago
            Anonymous

            Starting strength if n00b, Texas method if intermediate. HLM if you can't deal with the Texas method, but give it a try.
            Add in arm isolations (side and rear delts, bis, tris), at least 2/week, because this kind of routine doesn't focus on arms.

            • 2 weeks ago
              Anonymous

              It's just greyskull, except I added a chest accessory after bench, a shoulder accessory after OHP and I do both triceps extensions and curls every session rather than alternating. Since it's a linear progression program it's important to choose the accessories in a way that won't add too much fatigue and still allows you to recover properly.

              Do you guys think I’m fine if I keep doing my current routine with some tweaks

              https://i.imgur.com/Z6RFa8J.jpeg

              This is the routine I’ve been following, is it enough?

              Or should I ditch it completely and do one of those? Like will I not be able to get a good physique following it?

              • 2 weeks ago
                Anonymous

                >current routine with some tweaks
                You can use your current exercises. Front squat, rdl, incline press are good, not THE optimal exercise in their category maybe, but good, and you can keep the isolations too.
                Your current frequency and rep ranges (for the main compound lifts, isolations are fine) are working against you tho.
                Moving to 2-3 per week frequency, with a week defined progression and shorter, more intense sets will be a complete game changer, there's no reason to keep your routine as is on those aspects.

      • 2 weeks ago
        Anonymous

        Honestly you're going to need to add like 3 real exercises per day. Abs and calves don't count.

        Day A - Add dips 3x10, Good mornings 3x8 and dumbell bench press 3x10.

        Day B - Add Lat pull downs 3x10, Face pulls/upright rows 3x15, and some pullovers

        Day C - Add pull ups, Bulgarian split squats, and trap bar deadlifts (high handles)

        • 2 weeks ago
          Anonymous

          Alright thanks a ton, do you think by adding that stuff it will be enough to achieve a physique like this?

          https://i.imgur.com/Z6RFa8J.jpeg

          This is the routine I’ve been following, is it enough?

          • 2 weeks ago
            Anonymous

            You’ll be much better off. Do it for 3-6 months and see if it’s enough. Eventually you’ll get strong enough that 8 exercises will wipe you out. Some of the areas you want to hit might lag so you’ll need to adjust.

            • 2 weeks ago
              Anonymous

              Thank you! How much change can I expect to see in 3-6 months though?

              • 2 weeks ago
                Anonymous

                Depends how much work you put in. I lost like 30lb in 3 months. No sugar, OMAD, water only. Was a bad cut, not fun at all lol wasn't even hitting the gym sat that point. Just controlled my eating.

  8. 2 weeks ago
    Anonymous

    Sex with moody insecure liberal brown girls

  9. 2 weeks ago
    Anonymous

    I hate girls with this haircut.

    • 2 weeks ago
      Anonymous

      I hate frogs with pizza on their head

      • 2 weeks ago
        Anonymous
  10. 2 weeks ago
    Anonymous

    8-12 quality sets per body part per week is all you need to get a good physique, even faster to accomplish this with compound movements

    again quality sets is the key here, good form and minimize junk volume

  11. 2 weeks ago
    Anonymous
  12. 2 weeks ago
    Anonymous

    if you actually train, three days is plenty. now read the fricking sticky

  13. 2 weeks ago
    Anonymous

    Get a 20, 35 and 45lb dumbell. Or just a 35. Do curls in your free time and you'll find you can do like 12 fricking sets when you're not doing shit

  14. 2 weeks ago
    Anonymous

    Where do I meet and how do I pull girls like that?

  15. 2 weeks ago
    Anonymous

    I do a GSLP variation (with a few added isolations / finishers), that's just 3 days, 1 hour each.

    • 2 weeks ago
      Anonymous

      Can you post it?

      • 2 weeks ago
        Anonymous

        It's just greyskull, except I added a chest accessory after bench, a shoulder accessory after OHP and I do both triceps extensions and curls every session rather than alternating. Since it's a linear progression program it's important to choose the accessories in a way that won't add too much fatigue and still allows you to recover properly.

  16. 2 weeks ago
    Anonymous

    What phenotype is that?

    • 2 weeks ago
      Anonymous

      Art hoe

  17. 2 weeks ago
    Anonymous

    test

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