richengineer

2 day a week routine??

12 posts in this topic

Due to life I can now only go to the gym twice a week. reading online shows I can do 2 x full body a week and still gain. 

is this right? has anyone here had any success from x2 a week?

also routine wise shall I just do something like this

a

squat 5x5

bench 5x5

row 5x5

shoulder press 3x10

lat pulldown 3x10

curls 3x10

 

b

deadlift 1x5 ramping up

military press 5x5

hack squat 3x10

pull ups 3x 10

db bench 3x10

tri ext 3x10

abs 3x12

 

any good or do I need more volume for x2 a week

Share this post


Link to post
Share on other sites

Obviously overall progress may be slower that it could be but more recovery time and less chance of injury from frequent training. You can probably go as heavy as possible on the day with the longest rest inbetween. Try get a good workout each time cause missing one or two is going to have more of an impact.

Share this post


Link to post
Share on other sites

My gut feeling is you should decide on either size or strength as a priority and design a routine with this in mind.

For size I would forget about 5x5 and stick to sets of 8-12 for everything. This will allow you to get far more volume into a limited amount of time.

Others are better placed to advise re. strength but I suspect step 1 would be to drop all the 'fluff' exercises.

Another option to consider would be to decide on one area where you particularly want to make progress and focus on that whilst just training to maintain in other areas.

Share this post


Link to post
Share on other sites
15 hours ago, richengineer said:

bump for more comments

I've have times when work commitments only allow 2 days a week. 

Your going to struggle building muscle, still can though. All over routine will be best and big compound movements, last set to failure, and no smaller exercises as there is only so much time and energy you can put into one session

Share this post


Link to post
Share on other sites
2 hours ago, Quackerz said:

What's the goal? 

strength and size bro.. lol 

primarily looks and sports performance over brute strength. however I do like squatting and deadlifting heavy. but if that isint going to hit my goal of appearance etc high rep it is

Share this post


Link to post
Share on other sites
29 minutes ago, richengineer said:

strength and size bro.. lol 

primarily looks and sports performance over brute strength. however I do like squatting and deadlifting heavy. but if that isint going to hit my goal of appearance etc high rep it is

You can look nice and shredded on a two day a week strength protocol. Add in a few sprint sessions if you can manage it. Would swap the main press movement and have it first, then a heavy squat or pull, supplemental pull, then one or two assistance exercises. What numbers are you hitting currently and what lifts do you want to increase? Where are your sticking points?

Share this post


Link to post
Share on other sites
20 minutes ago, Quackerz said:

You can look nice and shredded on a two day a week strength protocol. Add in a few sprint sessions if you can manage it. Would swap the main press movement and have it first, then a heavy squat or pull, supplemental pull, then one or two assistance exercises. What numbers are you hitting currently and what lifts do you want to increase? Where are your sticking points?

squat 120kg for 5

deadlift 180x3

overhead press 45x5

bench 72.5x3 (cant increase)

what assistance would you recommend ? 

so 

bench, squat, pulldowns, accessory,accesory

b

op, deads, pullups,  accessory, accessory 

is that what you mean??

Share this post


Link to post
Share on other sites
3 hours ago, richengineer said:

squat 120kg for 5

deadlift 180x3

overhead press 45x5

bench 72.5x3 (cant increase)

what assistance would you recommend ? 

so 

bench, squat, pulldowns, accessory,accesory

b

op, deads, pullups,  accessory, accessory 

is that what you mean??

Something like that, would personally pick either bench or overhead to progress if I were you but you could do both. 3rd lift could be an upper or lower pull depending on what you need, 2nd lift could be any squat or deadlift variation. So if I were to be progressing overhead and squats, and I wanted to ease off deads for a bit you could end up with something like this: 

Overhead - Max set of 3 + 4 backoff sets of 5

Squat - Max set of 4 + 3 backoff sets of 5

Clean low Pulls - 8 sets of 2

Dips - 2X12

Pullups - 2X12

 

Same next session but 6 straight sets of 4 on pause squats.

 

Thats just a theoretical layout, just rotate exercises when they stagnate and pick exercises that directly correlate to the lifts you want to increase. Work up to maxes and autoregulate your training to not miss lifts, work towards personal bests constantly and go for rep goals if you can't increase weight. You could progress off something like that for years and gain a good physique depending on diet of course.

arrgh_cmon likes this

Share this post


Link to post
Share on other sites
1 hour ago, Quackerz said:

Something like that, would personally pick either bench or overhead to progress if I were you but you could do both. 3rd lift could be an upper or lower pull depending on what you need, 2nd lift could be any squat or deadlift variation. So if I were to be progressing overhead and squats, and I wanted to ease off deads for a bit you could end up with something like this: 

Overhead - Max set of 3 + 4 backoff sets of 5

Squat - Max set of 4 + 3 backoff sets of 5

Clean low Pulls - 8 sets of 2

Dips - 2X12

Pullups - 2X12

 

Same next session but 6 straight sets of 4 on pause squats.

 

Thats just a theoretical layout, just rotate exercises when they stagnate and pick exercises that directly correlate to the lifts you want to increase. Work up to maxes and autoregulate your training to not miss lifts, work towards personal bests constantly and go for rep goals if you can't increase weight. You could progress off something like that for years and gain a good physique depending on diet of course.

cheers for the help that sounds good

Quackerz likes this

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!


Register a new account

Sign in

Already have an account? Sign in here.


Sign In Now