Weight training only twice a week

Lockstep

Afternoon folks, I just have a question about weight training.


I used to do it three times a week but due to an increased workload and other factors beyong my control, there are only two non consecutive days in the week I can do it at the moment.

Will this be allright for putting on a bit of the aul muscle mass?

I do rowing although being still a novice, I don't do weight training just yet, when I do, the program they have devised will be twice a week as well, with stuff like ergs and cardio at different times.

Any advice greatly appreciated.

Degsy

I bodybuild,training twice a week.I'm lazy though and dont do my legs so i split the upper body into two sessions.Hit em hard with heavy weights,mix it up every so often,add a few things into the mix like the occasional drop-set,1RM,pyramid etc and eat lots.Twice a week is plenty if you aint doing legs.

rubadub

Active thread already

http://www.boards.ie/vbulletin/showthread.php?t=2055233128

talking of splits, I would prefer 2 full bodyworkouts myself, one day doing squats, deadlifts on the other. Lately I just stick to squats, deadlifts, military press, dips, pullups, chinups, and more dips!

Vegeta

rubadub wrote: »

talking of splits, I would prefer 2 full bodyworkouts myself, one day doing squats, deadlifts on the other. Lately I just stick to squats, deadlifts, military press, dips, pullups, chinups, and more dips!

I'm the same (bar dead lifting still cant do it at home yet :mad: )

Degsy the only time I ever grow is when I am squatting. I hate squats cos I am crap at them but by christ are they a good exercise. Never mind any other leg exercises if you don't like them but give squatting an 8 week chance.

aye

why wouldnt you do legs? they are a huge muscle group, and building them releases testosterone.

As for the op, the general rule is 3 to 4 times a week to see gains. most people who workout twice a week are doing it as maintenace to the gains they have made.

its does depend on your goals etc. but i would try and get another session in, even if its only a quick session where you lifting mainly compound movements only.

Degsy

aye wrote: »

why wouldnt you do legs? they are a huge muscle group, and building them releases testosterone.

As for the op, the general rule is 3 to 4 times a week to see gains. most people who workout twice a week are doing it as maintenace to the gains they have made.

its does depend on your goals etc. but i would try and get another session in, even if its only a quick session where you lifting mainly compound movements only.

i used to do legs but allways get bored very rapidly.Its a pity because i used to see leg gains very quickly.I suppose i do enough upping and downing stairs in work my legs are usually tired.

BossArky

kickoutthejams wrote: »

I used to do it three times a week but due to an increased workload and other factors beyong my control, there are only two non consecutive days in the week I can do it at the moment.

Perhaps you should think about getting a 20kg barbell, plus a few pates, so that you can deadlift and military press each morning or evenings for 10 minutes.

You could also throw in a few rows, plus squats if you can manage getting the weight over your head like rubadub.

hardtrainer

If you've got two non-consecutive days a week where you can get to the gym, thats great. You'll see plenty of gains. Just work yourself hard and really push yourself in every session. You can easily do two full body workouts, but if you're finding that you're too sore on the second day to really push it, I would split your workout up. You could do front of body (chest, biceps, quads, anterior and lateral delts) vs back of body (back/traps, triceps, hamstrings, calves and post. delts).

Just push yourself to really hit the muscles hard and you'll do great.

Reyman

I've found you can gain strength by just training once a week if you do a really hard workout.

This happened by accident because I had no time and was just trying to do maintenance once a week. I found my poundages were still going up although more slowly. Hard to believe but it's true

A lot of this is what you believe in - if you don't have much time but say to yourself I'm going to get strong and give it everything you will grow

timetogetfit

Doing heavy intense leg training using Barbell squats and deadlifts will also make your upperbody grow as they are very anabolic exercises

Roper

I think it would depend on the time in between for me. If I had say Tuesday and Thursday to lift I'd do a split, but if I had say, Monday and Thursday I'd do 2 total body workouts.

Lockstep

Roper wrote: »

I think it would depend on the time in between for me. If I had say Tuesday and Thursday to lift I'd do a split, but if I had say, Monday and Thursday I'd do 2 total body workouts.

Would a full body on monday and friday be grand?

Roper

Well it depends on what you're doing really. Others would be more knowledgable than I on this but if I was doing heavy 3-5RM movements one day, I really wouldn't want to be doing them 3 days later. Bad ass squatting puts my legs in fritters for about 4 days and generally they're only ready for more work a week later. Same with lower back for deads, although heavy benching doesn't have the same effect personally. Couple that with the effect on your CNS (I frequently don't open doors wide enough after going for 1 and 3RMs and trip over my dogs and stuff) and it would lead to a pretty awful session on the Monday.

So in answer to your question, I don't have an answer to your question! I suppose I'd split, but then that woud depend on your goals too. Are you the lad doing TKD?

Lockstep

Roper wrote: »

Well it depends on what you're doing really. Others would be more knowledgable than I on this but if I was doing heavy 3-5RM movements one day, I really wouldn't want to be doing them 3 days later. Bad ass squatting puts my legs in fritters for about 4 days and generally they're only ready for more work a week later. Same with lower back for deads, although heavy benching doesn't have the same effect personally. Couple that with the effect on your CNS (I frequently don't open doors wide enough after going for 1 and 3RMs and trip over my dogs and stuff) and it would lead to a pretty awful session on the Monday.

So in answer to your question, I don't have an answer to your question! I suppose I'd split, but then that woud depend on your goals too. Are you the lad doing TKD?

Nay, the workouts I usually do leave me dead for at least 3 days, so working on a monday and friday does me pretty good.

I do boxing, rowing and have just started Aikido (mostly stretches).

Roper

kickoutthejams wrote: »

Nay, the workouts I usually do leave me dead for at least 3 days, so working on a monday and friday does me pretty good.

Well I guess in that case I'd split so.