Getting Results with One or Two Workouts a Week
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- Опубликовано: 16 сен 2024
- In this QUAH Sal, Adam, & Justin answer the question “How do you train someone that only wants to commit to 1-2 workouts a week? ”
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“Getting Results with One or Two Workouts a Week “
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Twice a week is a solid approach and has delivered serious results for most people. Main people who can benefit are busy people like businessman, in season athletes, students busy in exams, people working two jobs, people with hectic life schedule, and people with recovery issues.
Once a week is also viable and is definitely better than no workout at all. But it should be a full body workout with big compound exercises. It trains all muscle once a week and can be quite effective if performed with all out max effort mindset.
Upper on Saturday and Lower on Sunday was a great way to maintain muscle and make slow progress over time. Rest of the week you walk 30 minutes and do mobility.
Yes this is what I will be starting started a new job so only free sat n Sunday then iff I can fit in yoga in the week or extra session is a bonus
I wanna do that. I have been stuck at the same chest press for 2 years so screw it, I am working out once on upper and one lower for week. I am just a computer screen guy and am already bigger than most 55 year olds.
Walk every day.
For me it's Push and Pull.. Saturday is push day( chest shoulder tricep and qads). Sunday is pull day ( backs traps biceps hams and abs).. while rest of the 5 days i walk 30-40 mins
Thank you!
The key is intensity, it's perfectly possibly to build muscle from only 2 intense sessions a week (45-60 mins each). In fact it allows your body to recover properly whereas many people are overtraining these days and make hardly any progress.
I am thinking I need to take this approach, but its goes against what all of these experts recommend...my body just does not respond well to multiple days of training per week....I've tried repeatedly, and I always end up becoming inflamed and retaining a bunch of water.....my mind is willing but my body seems to say no...Im female btw.
@@virtualrealitystudy7114 You could try it for a couple of months and see what it does for you. Divide the different body parts into two or a maximum of 3 days and train for instance on Monday and Thursday or Monday, Wednesday and Friday. This allows your system to recover properly. No need to do tons of sets, just a couple of warm-up sets and 1 set to failure, not more than 60 mins per session.
@@futureskipper4616 gonna give it a try....many thanks for the reply
I only do weights twice a week. Friday, Sunday, but I do Jiujitsu twice a week, and Thai kickboxing twice a week. Two hour sessions each.
How’s that working
Exact reason why I looked this video up lol. I train jiu jitsu 3 times and lift twice
cool story
Me two I do Muay Thai 4 times a week and two days of lifting
I have a theory the "3 X per week" myth was created for business reasons like everything....
these guys are trainers. they make $ from it.
gym companies make $.
if three days is recomended. there could also be two days a week with more intensity/weight/repetitions/sets.
then there is an extra day of recovery and building..
While going through nursing school and working fulltime, going to the gym 2 times a week has been perfect for me, obviously the intensity is very high when I go, I have had great results from doing so
If you do 2x a week definitely do full body. You'll hit each muscle group 2x a week. Most people have terrible genetics and they should be training less but more intense.
That's what I'm trying to do this summer, 2 times a week of full body workout on all muscles!
I was doing strength training 4 days a week with a HIIT workout on the 5th day....I ended up injured and it took me out for months. I cut it down go 2-3 days a week now and I walk at least 5-6 days a week and I'm loosing again and I haven't injured myself. I think I was over doing it.
I just started doing this (upper body one day and lower another) and Ive already made more gains in four months than I did in one year of basic push, pull, leg day. I work construction, and don't sleep the best and it just takes my body a stupid amount of time to recover(one week is not even enough for legs sometimes). Adding more calories made absolutely no difference whatsoever, but adding more time to recover made a massive difference. But like I said, my recovery is compromised by shift work and a physical job. This definitely isnt ideal for everybody
2 x Full Body training per week is good.. 1 day for strength and 1 day for volume.. trying to hit between the 10-20 sets per muscle per week which can be done.
Theoretically it’s the same as a 4 x week Upper/Lower programme but this can be halved but using a full body schedule and fulfilling the need to hit each muscle group 2x a week for optimal muscle protein synthesis.
Psychologically, would be great too as you’re only going in twice a week so enough time to recover..but also BECAUSE you’re only in twice a week.. you will absolutely go hard!
So overall I think 2x a week full body system is great focusing on strength and volume in the same week. I occasionally flirt with the 3x a week approach but I usually stay within the 2-3x a week. However, we need to take into consideration that some people just genuinely enjoy going to the gym more than 3x a week and that is absolutely fine too, do what you want, its your life! 😀
Because of scheduling/work/home/family i have trained full body 2x a week for a while. Im a big guy(not bragging, but visible abs, 200lbs at 5'5") and im my biggest and strongest. I used to do super high volume and found out the hard way that i was doing way too much. But i will bench, row, squat a day with finishing movements for weak areas and arms. Other one i will press, pull and do let's say stiff legs along with smaller movements. But what once worried me has actually made my physique way better in every way. For me at least i see no reason to ever do more ever again. I go heavy and train hard. Eat well. Sleep well.
Yea dude this is it, ive been training on and off for over 10 years since i was a teen in jv sports 😂, tried it all, 3 days 2 days 4 days hell even everyday. I even as i got older even though i knew alot about fitness hired a trainer at the gym to help facilitate more of a mind muscle connection with my lagging muscles. Fast forward a year and a half after i hired a guy, im renewing my membership for another 2 year span paying in bulk and i get offered a free personal training session by a trainer ive never hired personally before. I say to myself “what do you get in life thats free?” Lmao, so i say yes, get the session going a few days later, dude overlaps my session with someone else and tries to bs me whiles hes at it, then i tell him all i want is a spot for my
Bench and other compound movements as i lift and go for my PR and he doesn’t even wanna help, such a douche, he insisted on making me static stretch although static stretching before athletics got me injured playing sports back in the day, he insisted, then i tell him im doing a full body workout trying to hit as many muscles as possible in under an hour because i workout twice a week and he looks at me Like im
Crazy. Mind you im under 13% body fat and im 5’10 170 , i easily can gain weight to 185 and drop back down with little to no fat gain in the process because ive done it many times in the past, and im in good shape, and this is what i found works best for me to stay consistent and go as hard as possible in the gym every time i go. I’ve grown to realize after going up to 185-190 and back down that my goal isn’t to get bigger, just get stronger and stay fit for the rest of my life, dude then begins to criticize my chest because i asked him to help lift my pr on the bench. Some of these trainers are bonafide a holes. The other trainers i hired to help me were humble to me and i to them, they actually listened to what lifts i wanted to do and let me decide what the program for the most part would consist of and also helped me maximize the mind muscle connection with the lifts i often do. Bless those guys, they helped me a ton 😂. Anyways i found this vid and im glad im not the only one and im glad i can now show others who are skeptics that I’m not crazy
You can make good progress for years training 2x a week. Full body training is great for begginers but eventually you'll need to swap to upper/lower for enough volume to continue proggressing. Of course your progress will be much slower that with more frequent training.
You’re saying more frequency will result in slower progression?
1 or 2 solid leg + back works a week plus at home daily pushups, resistance band curls and lateral raises is all you need. Of course you'll get more progress if you gym 6 days a week, but sacrificing 10% extra progress for saving hours of wasted time and effort is totally worth it.
I used to do upper body one day lower another. Now I moved to powerlifting day one day and volume day another day, but both full body workouts and it’s amazing!
I train five days a week, two days of weight lifting, one day full upper body and one day full lower and then bodyweight training and hiit all other days and have been getting great results
I’ve made more gains doing one workout a week alternating between upper/lower (upper every other week, and vise versa) compared to 4 which is what I used to do. And this led to lots of pain and more injuries. Rest is crucial in the muscle building process. Keep in mind I also play soccer on saturdays and do walk moderately throughout the week. I’ve also made my workouts a lot more intense since shortening the frequency. Mike mentzer was onto something..
That might be because you don't eat enough proteins
I’m an ironworker I work anywhere from 40-60 hours per week and my job is already very physically demanding so I can only commit to 2 back to back days in the weekend
In my twenties I would workout 5 some times more a week. Now thirties only twice a week. I look much better. Only compound movements and always end with farmer’s walk.
None believes I only workout twice a week about 45 minutes hahaha
I work in film and during showcall we only get time to workout on the weekend. So I genuinely only get those 2 days
Im a very mobile person i do industrial maintenance for a plastic co i worked out for a year straight with very little rest days and hit it hard with protein in creatine i did see results but it took time i was very inpatient and wanted results fast i didn't start growing until i started working out 2 days a week sat in Monday pancients is key !
Look. If you are naturallifter you need to train 2 Times a week with 4 sets per muscle per week. Focus on strenght and putting Weight onthe bar. With this aproach your life wont ne consumed with fitnes. I started to train this way and i Got more strong in last 2 weeks than i Got stronger in my last 3 months doing ppl or uper Lower 4× a week
2 days is more than enough. I go for a lot of hikes and walks. It's not intense cardio or strength, but combined with two more intense specific workouts, cardio and strength, it's more than enough. Did 3 days a week some years ago, and man, I was fatigued as hell most of the time (since I still went for hikes and walks and etc). 2 days are more than enough if you are active in general
I'm confused on what he's saying at the beginning
I only workout 2 times Saturday and Sunday because I go to school full time and I work full time and this are the only 2 days that I can get it
Those are the best days to go..gym isn't so packed on the weekends
i work 10+ hours a day working outside in the summer can only go on days off which may only be saturday or sunday
Started out like everyone else when their young Push,Legs,Pull then rest on the fourth day then started splitting into a 4 and 1 to a 5 and 1 to a 6 and 1 basically training each body part once a week then figured if im just hitting each body part once a week I could double my body parts up and do push on monday Legs on Wednesday and Pull on Friday and week ends off everything getting hit just once a week just like when I did a body part a day but instead of having to go 6 days a week I only had to go 3 then I entertained the Idea of just a total upper body and a total lower body so then it was down to 2 days a week each body part getting hit once a week just like when I used to do a body part a day then I decided to do a total upper body in the A.M and a Total Lower body in the P.M on one of my days off so again everything's getting hit once a week just like when I did a body part a day but I get it all done in one day, now its a lot of volume but I use a lot of supper setting and tri-setting to get each work out done with in an hour.
I do twice a week because my sport is cycling and lifting is to supplement that+make me look good in the mirror
What is mobility training? Is this like stretching?
Can i build muscle once a week 4x a month split? Like 1st week chest 2nd week back 3rd week legs 4th week shoulder?
I have a question with clients only coming 2 times per week. Should I throw cardio in there ? Ex: ball Slams , jump ropes ? And if so add it to work out ? Or leave for end or beginning?
Personally i say yes, 10-15 maybe even 20 minutes of cardio thats dynamic in approach, for example light heavy bag boxing, battle ropes with jumping squats and jumping lunges superset, (or normal squats and lunges depending on skill level), pushing the sled and pulling the sled, or light jogging mixed with medium to high intensity sprints, the stair master with light to medium to high intensity mixed in depending on fitness level, box jumps are also GREAT. One day of cardio for everyone no matter what the fitness goals are always beneficial for cardiovascular health and will ultimately aid in other workouts so the client may be able to push harder for longer with a lower heart rate so they won’t pass out or throw up. This can be variated depending on fitness goals, for someone wanting to loose weight a little bit of cardio in the beginning or end of every session may be beneficial depending on their fitness level and workout intensity during the entire session as a whole. Hope this helps, and if you get a macho dude who thinks cardio will kill gains, assure him
It will not as long as he consumes the appropriate calories as needed . Also the fact its NEEDED for health reasons is very important. People who do no cardio die from heart complications later in life EVEN IF, they lift and stay consistent. Diet is also a HUGE factor, when dirty bulkers don’t do cardio don’t detox and don’t affectively hydrate
Also ball slams are AWESOME and fun and are can be equated to amazing boxing workouts to supplement power and core strength, hope this helps
this works great when training martial arts, HIT is also great to do and gives great results less than 3 times a week.
Hi. I have a question. I read thru some online conditioning page, that as you age, it gets harder to lose weight, is that true? Thank you.
My rate of weight loss is the same it was in my teens as it is in my 30's.
@@Stephanopoulosaugustus I loose weight just as fast too, only I gain it back faster 😂
I do 4 days of Muay Thai training a week and two days of wight lifting and one day of rest.
👍
HIT training- watch videos on Mike Mentzer and Dorian Yates.
You don’t need volume that requires hours and hours a week.
They will build muscle and strength and get excited.
If you doing 5 sets is that one exercise a muscle
First of all you needed to define a goal before you start any program.
I agree with him 3x is optimal
3 days a week minimum is recommended but if you’re extremely busy it’s totally understandable.
It is all about context.
@@MindPumpShow Agreed👍
Mike mentzer would disagree
Thank god for my parents i have better than average genetics
"Just a Youngun"??????
I see my PT for 2-3 times per week and have seen heaps of progress. My biggest challenge right now is getting the same effort when working out on my own. I find when the PT isn't there pushing me to failure it is a LOT more difficult to get the dame exertion of effort when she is not there encouraging me on the side. I tend to go slower and dont push the weight up unless she is there. I know this is a bad but how do others rev themselves up and push hard when on their own?
See the longtime reward for it "
You're less risk of getting injury/ overtraning "
Add to who easier to stay consistent "
especialy if you're a busty person otherwise '
If you not exercise for other then you're well being "
Recovery, sleep and meals part much easier to get right '