- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Coaching Changes
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Help on “in between” days on 4x4 3day per week workout…
Posted on 10/19/25 at 12:42 pm
Posted on 10/19/25 at 12:42 pm
I started a 4x4 “sticky note” workout that has two workouts that you do workout ABA the first week then BAB the second then start over, each workout you add 5 lbs to the previous lift. Just wanted to change it up a little for a few months.
But i want to do something in the 2 in between days that I can do on my lunch break and not get drenched in sweat and have to shower (so no running/cardio).
Workout A is squat/bench/deadlift/pull ups
Workout B is squat/Overhead press/deadlift/bent over barbell row
What other exercises could I do on the off days?
But i want to do something in the 2 in between days that I can do on my lunch break and not get drenched in sweat and have to shower (so no running/cardio).
Workout A is squat/bench/deadlift/pull ups
Workout B is squat/Overhead press/deadlift/bent over barbell row
What other exercises could I do on the off days?
4
Posted on 10/19/25 at 2:48 pm to Randall Savauge
I alternate lifting days and cardio days.
Mon/wed/fri - lift
Tue/thur/sat - bike, run or swim
Sunday - off day
Mon/wed/fri - lift
Tue/thur/sat - bike, run or swim
Sunday - off day
Posted on 10/19/25 at 3:11 pm to billjamin
I do cardio in the morning so I can shower before work.
But I’m home for lunch and feel like it’s waisted not doing anything and only lifting 3x per week. Was thinking arms and some upper body work on the other 2.
But I’m home for lunch and feel like it’s waisted not doing anything and only lifting 3x per week. Was thinking arms and some upper body work on the other 2.
Posted on 10/19/25 at 4:17 pm to Randall Savauge
Squat and deadlift on the same day 3x/week is pretty aggressive
Posted on 10/20/25 at 11:35 am to Randall Savauge
quote:It's worth spending some time figuring out what type of "recoverer" you are genetically. It's very possible to do too much without realizing it.
What other exercises could I do on the off days?
Posted on 10/20/25 at 2:32 pm to Big Scrub TX
Thanks for the comments, guys.
for the last year i've just been doing 3x10 3-4 exercises per body part 5-6 days a week. this overall less reps per week, building up weight in 5lb progressions.
was thinking something like arms, shoulders, back on "off days".
to be clear, i don't know what i'm doing, was just trying to change it up...
for the last year i've just been doing 3x10 3-4 exercises per body part 5-6 days a week. this overall less reps per week, building up weight in 5lb progressions.
was thinking something like arms, shoulders, back on "off days".
to be clear, i don't know what i'm doing, was just trying to change it up...
Posted on 10/22/25 at 8:17 am to Randall Savauge
I lift 4x per week
The other two days I alternate between yoga, Pilates or other isometric exercises, then full rest on Sunday
I find that I have less back issues and stiffness if I have that yoga and Pilates added in
The other two days I alternate between yoga, Pilates or other isometric exercises, then full rest on Sunday
I find that I have less back issues and stiffness if I have that yoga and Pilates added in
Posted on 10/24/25 at 1:28 pm to Randall Savauge
Stretching/yoga. Nobody stretches enough, including me.
Posted on 10/24/25 at 4:12 pm to Jim Rockford
quote:Static stretching is not a good practice to have.
Stretching/yoga. Nobody stretches enough, including me.
Posted on 10/24/25 at 4:13 pm to Randall Savauge
quote:Do you have a good sense on what your recovery looks like? There are ways to measure such - from genetic/epigenetic tests to HRV sensors and the like. It's hard for you to decide on something rational without this info, IMO. It is certainly possible that you aren't getting enough recovery, and thus more is too much.
Thanks for the comments, guys.
for the last year i've just been doing 3x10 3-4 exercises per body part 5-6 days a week. this overall less reps per week, building up weight in 5lb progressions.
was thinking something like arms, shoulders, back on "off days".
to be clear, i don't know what i'm doing, was just trying to change it up...
Posted on 10/26/25 at 6:01 am to Big Scrub TX
quote:
There are ways to measure such - from genetic/epigenetic tests to HRV sensors and the like. It's hard for you to decide on something rational without this info,
It’s not that big of a deal. Thanks tho
Page 1 of 1
Popular
Back to top
Follow TigerDroppings for LSU Football News