One day per week. How would it look?

Skin n Bonez · 03-29-2008, 08:02 PM

Hello,

If someone had to the chance to only train once a week, what would the
program look like? (like which exercises)
Not that i am doing this, i am just curious to which exercises would be grouped together...

Anyone know where i can find examples?

**P-funk** · 03-29-2008, 08:13 PM

it would look like a program of someone very content with mediocrity at best.

**Gazhole** · 03-30-2008, 04:25 AM

Quote:

Originally Posted by P-funk

it would look like a program of someone very content with mediocrity at best.

If you really dont have the time for at least twice a week, id go for a fullbody workout. Thats pretty much all you can do really.

Why only the one day?

lojasmo · 03-31-2008, 03:18 PM

It would look like you're not doing anything.

Protheus · 04-04-2008, 06:58 AM

1. Full Squat or Leg Press
2. Leg Curl
3. Dead Lift
4. Chins (close palm-up grip)
5. Bench Press
6. Barbell or Dumbell Row
7. Dips
8. Calf Raise

Do a general whole body warm-up, then a light warm-up set prior to doing 1 set of each of the above exercises to (at least) momentary muscular failure in good form. You may need to use a spotter for some of the exercises depending on the equipment you are using. You will make progress as long as you work hard enough at each set.

Don't believe the above is enough ? Try it and see !

ps keep an accurate training diary.

Protheus · 04-04-2008, 08:54 AM

You might also find the following interesting:

http://www.ingentaconnect.com/conten...00002/art00002

Single versus multiple sets in long-term recreatio...[Med Sci Sports Exerc. 2000] - PubMed Result

Single versus Multiple Sets in Long Term

more or less summarised in:

bodybuilding: how many sets? (new evidence)

Of course you don't have to follow a HIT routine, but an entire body high- volume routine would be very long and tiring.

Skin n Bonez · 04-07-2008, 02:11 AM

Thanks for that
very helpful

03-29-2008, 08:02 PM	#1
Skin n Bonez Registered User Join Date: Apr 2007 Posts: 27	One day per week. How would it look? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hello, If someone had to the chance to only train once a week, what would the program look like? (like which exercises) Not that i am doing this, i am just curious to which exercises would be grouped together... Anyone know where i can find examples?

03-29-2008, 08:13 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	it would look like a program of someone very content with mediocrity at best.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-31-2008, 03:18 PM	#4
lojasmo Registered User Join Date: Apr 2007 Posts: 68	It would look like you're not doing anything.
lojasmo Registered User Join Date: Apr 2007 Posts: 68

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04-04-2008, 06:58 AM	#5
Protheus Registered User Join Date: Mar 2008 Location: UK Posts: 52	1. Full Squat or Leg Press 2. Leg Curl 3. Dead Lift 4. Chins (close palm-up grip) 5. Bench Press 6. Barbell or Dumbell Row 7. Dips 8. Calf Raise Do a general whole body warm-up, then a light warm-up set prior to doing 1 set of each of the above exercises to (at least) momentary muscular failure in good form. You may need to use a spotter for some of the exercises depending on the equipment you are using. You will make progress as long as you work hard enough at each set. Don't believe the above is enough ? Try it and see ! ps keep an accurate training diary.

04-04-2008, 08:54 AM	#6
Protheus Registered User Join Date: Mar 2008 Location: UK Posts: 52	You might also find the following interesting: http://www.ingentaconnect.com/conten...00002/art00002 Single versus multiple sets in long-term recreatio...[Med Sci Sports Exerc. 2000] - PubMed Result Single versus Multiple Sets in Long Term more or less summarised in: bodybuilding: how many sets? (new evidence) Of course you don't have to follow a HIT routine, but an entire body high- volume routine would be very long and tiring.

04-07-2008, 02:11 AM	#7
Skin n Bonez Registered User Join Date: Apr 2007 Posts: 27	Thanks for that very helpful