Anyone here done 2 on 1 off Training?

[TRYN2]

Successfully done this? Just go 2 on 1 off take an extra day if or when you feel beat up? Low volume, prefferably rest pausing. I guess 2 on 1 off DC style?

I am gauging my recovery levels and though I feel really good, I am making some changes to even improve my recovery more and I want to go towards 2 on one off.

Im between these 2 splits.

The first is 2 on 1 off, working everything 3 time sin 8 days, whi may be tough unless recovery is one of my best assets... Though I did something similar to this, but it wasnt rest paused.

1.MONDAY – Chest, Shoulders, Triceps, Back Width, Back Thickness
2.TUESDAY –Biceps, Forearms, Calves, Hamstrings, Quads
3.WEDNESDAY -- Off
4.THURSDAY– Chest, Shoulders, Triceps, Back Width, Back Thickness
5.FRIDAY–Biceps, Forearms, Calves, Hamstrings, Quads
6.SATURDAY -- Off
7.SUNDAY– Chest, Shoulders, Triceps, Back Width, Back Thickness
8.MONDAY–Biceps, Forearms, Calves, Hamstrings, Quads


The 2nd is 2 on 1 off 2 on 2 off, but this works everything 3 times in 9 days and right when I may be pushing the recovery/overtraining limit I have an extra day off, also no weekends???

1.MONDAY – Chest, Shoulders, Triceps, Back Width, Back Thickness
2.TUESDAY –Biceps, Forearms, Calves, Hamstrings, Quads
3.WEDNESDAY -- Off
4.THURSDAY– Chest, Shoulders, Triceps, Back Width, Back Thickness
5.FRIDAY–Biceps, Forearms, Calves, Hamstrings, Quads
6.SATURDAY -- Off
7.SUNDAY– Off
8.MONDAY – Chest, Shoulders, Triceps, Back Width, Back Thickness
9.TUESDAY –Biceps, Forearms, Calves, Hamstrings, Quads

One concern I have with either split is will tris and bi's get over worked? If they do I just thought I would lower their volume, either not to failure, or rotate them to once per week.


**** I must mention, I would say I was doing DC if I followed it to a "T". But, since I am not, I dont think, I hope noone gets overly excited and upset.

One thing I think that is worth mentioning is the respect I have for DC is huge and I think he taught many people to begin actually thinking about what they do. Especially learning about themselves and ramping up and down to maximise training around recovery.

So, I may be applying many of his principles but more so towards me specifically.

When I was training WestSide they really taught me how to get strong by working my weak area of the big 3. This really worked great... I think DC has many elements that at this point will be great for me. His philosophies are so wide and have a vast depth to them that his program is more of a way of life & thinking...

 

[STA MAN]

I did the 2on 1 off DC schedule when the cycle for pennies thread first started.Made awesome gains(natural)...but i was coming off a "Flex" high volume bullshit routine at the time.
I know Dante recommends the MWF split now, guess im also wondering who else ran that first 2on1off routine and had success with it.

 

[Mr Chicago]

I'm doing that type of training but Sat and sun off. So mine currently is M,T, TH, F. But I might switch back to three days cause today my book beat me. Then again I wasnt feeling too hot earlier today. I figured either A I'm really beat( Didnt feel like going) or B my little episode today took some energy out of me which I didnt expect. But besides that I like the 2 on 1 off for now only been about 2 weeks though. So would like to hear others responses also.

 

[STA MAN]

Just bumping it up top...

 

[ScottMcD1]

I think you will have a terrible time recovering from RP/DC training on that schedule. The 2 on 1 off, 2 on 2 off schedule wrecked a lot of people and only a select few were really able to handle it which is why everyone does the MWF schedule now.

You can go too far with frequency and I think that is teetering over the edge if you are going to be RPing things. Straight set wise you might be able to get away with it... but still that might be too much.

 

[cpesloco]

I do a 3 on 1 off without any recovery issues. It all depends on your exercises for the days.

 

[STA MAN]

Oh i agree with you on that..MWF is a better option and i saw better strength gains and recovery on that.I understand why Dante changed it...with the 2on 1 off i needed to cruise after 3 1/2 weeks sometimes!!! But i still made better gains off it than the high volume crap that everyone was doing.

I think you will have a terrible time recovering from RP/DC training on that schedule. The 2 on 1 off, 2 on 2 off schedule wrecked a lot of people and only a select few were really able to handle it which is why everyone does the MWF schedule now.

You can go too far with frequency and I think that is teetering over the edge if you are going to be RPing things. Straight set wise you might be able to get away with it... but still that might be too much.

 

[mrshoulders]

I am now running 2 on and 1 off...Chest, back, off, shoulders, arms, off, legs, chest, off and so on

 

[physicslifter]

For me, 2 on, 1 off, just doesn't provide enough CNS recovery time....I start to feel like crap in short order...

 

[TRYN2]

I wish we could see pics from people that post. I mean I appreciate all your thoughts... but if someone told me something was or was not working it would be nice to see with my eyes if that statement was true.

I'm recovering
CNS isnt recovering
its working
it isnt working
im doing it this way...

Thats great but in your pic if it looks like you play womens polo or it looks like your back may bust out bleeding b/c your traps are 6 inches thick and you obviously deadlift a small car I may know what really does or doesnt work...?

Thanks...keepm coming....

 

[ssdark1]

my favorite schedule...chest and shoulders, back and bis, off, squats, chest and shoulders, off, back and bis, squats, off....

low to moderate volume, and only squats on leg day. in and out of the gym in 45 minutes.

 

[GymDudeVA]

I do 2-on-1-off (with allowances) when "on", BUT I do a 4-way split with only one big bodypart per day (e.g., chest or back).

 

[TRYN2]

? More?

 

[RINO]

I'm currently doing this.Gains are slower but tighter.Am yet to decide if it's too much for weight gain.

 

[TRYN2]

Well, Im still running the m w fr m split and will until it stagnates. I have been ramping up and everything is going well.

However, when I feel like I may begin to stagnate I am going to knock 10% off every lift and then push through again to see if maybe I can squeeze atleast another month or so out of it.

I just am thinking of increasing frequency b/c I feel as if I my recovery is actual improving. If this is the case maybe I could increas emy growth cycles per year.

Then if that works and I feel my recovery will last for awhile I could implement the cruise periods a little better, or ramp down then begin to ramp up again.

Has anyone done anything similar to this?

I think finding ones recovery ability and working around it, which changes, is a smart way of training.