Lifting 2 days a week...need advice

[acctingman]

Hello folks

I'm going to be lifting only 2 days a week (wed & Sat) and would like to know, in your opinions, the best way to break up the muscle groups this way.

Thanks!

 

[Marat]

Goals?

 

[unclem]

2 days a week for wat? are u a bber or just a cyclist or wat do u do to only train 2 days wk?

 

[juggernaut]

Do heavy compounds, no arm work and cardio for the rest of the week. Mainly like this:
Day 1
Deadlift 4x6
Incline Bench Press 3-4x6-8
Bent Over Row 3-4x6-8
Military Press (standing) 3-4x6-8
Calf Work:
Seated 3x12-20
Ab work minimal (3 x 10-12)

Day 2
Squat or Front Squat 4x6
Flat Bench press (same as above)
Bent Over row (same as above)
Cleans 4x3-5
Calf Work:
Standing 3x10
Ab work: Weighted Crunch 4x10.

Cardio/ split it up between intervals and low impact cardio.

 

[Hockey66]

I would do a routine almost identical to the one Juggernaut posted except replace BB rows with pullups on the second day before cleans, and add in either close grip bench press or weighted dips somewhere.

 

[Built]

^ agreed.

PS good to see you, Leo!

 

[juggernaut]

I would do a routine almost identical to the one Juggernaut posted except replace BB rows with pullups on the second day before cleans, and add in either close grip bench press or weighted dips somewhere.

Weighted dips play havoc on my shoulder. But great ideas all the same. I prefer CG benches.

 

[Flathead]

do heavy compounds, no arm work and cardio for the rest of the week. Mainly like this:
Day 1
deadlift 4x6
incline bench press 3-4x6-8
bent over row 3-4x6-8
military press (standing) 3-4x6-8
calf work:
Seated 3x12-20
ab work minimal (3 x 10-12)

day 2
squat or front squat 4x6
flat bench press (same as above)
bent over row (same as above)
cleans 4x3-5
calf work:
Standing 3x10
ab work: Weighted crunch 4x10.

Cardio/ split it up between intervals and low impact cardio.

+1

 

[acctingman]

Thanks for all the advice!

Sorry for not putting down my goals....

I know I won't bulk up on 2 days a week, so I just want to tone (im oold...42, and big muscles are a pipe dream for me)

Thanks again folks!

Also, lifting 2 days a week, should I stay away from protein shakes and the like? I'm eating a lot of protein now (about 3/5ths of my diet now)

 

[dsc123]

protein shakes are there to help you reach your daily allowance, only stay away from them if you are getting your daily allowance already through whole foods

 

[juggernaut]

Thanks for all the advice!

Sorry for not putting down my goals....

I know I won't bulk up on 2 days a week, so I just want to tone (im oold...42, and big muscles are a pipe dream for me)

Thanks again folks!

Also, lifting 2 days a week, should I stay away from protein shakes and the like? I'm eating a lot of protein now (about 3/5ths of my diet now)

You can bulk on twice a week workouts. In fact Super Squats was built with 2 day 20 rep squats into it and made me grow like crazy.

 

[MDR]

Thanks for all the advice!

Sorry for not putting down my goals....

I know I won't bulk up on 2 days a week, so I just want to tone (im oold...42, and big muscles are a pipe dream for me)

Thanks again folks!

Also, lifting 2 days a week, should I stay away from protein shakes and the like? I'm eating a lot of protein now (about 3/5ths of my diet now)

Don't sell yourself short. Lotsa guys on here are older than you (myself included). You can build muscle at your age. Like Jugs said, you can make gains training twice a week, too.

 

[juggernaut]

I'm 43 and entering a strongman contest in January, and back to bodybuilding therein after. What's old about that? I also look in my early 30s!

 

[assassin]

i would do a routine almost identical to the one juggernaut posted except replace bb rows with pullups on the second day before cleans, and add in either close grip bench press or weighted dips somewhere.

+1

 

[Energy]

Just because you can only work out 2 days a week doesn't mean you only have to cycle 2 different days...


Workout 1:
Chest/back.

Workout 3:
Legs/Abs.

Workout 2:
Shoulders, biceps, triceps.

Workout 4:
Legs/Abs.

 

[LAM]

to make any measurable increase in strength and/or size you will need to hit each major muscle 2x a week, just about every medical study on 1x a week vs 2x a week demonstrates that. 1x a week is more suitable for a person that is trying to maintain a certain level of strength.

 

[Energy]

to make any measurable increase in strength and/or size you will need to hit each major muscle 2x a week, just about every medical study on 1x a week vs 2x a week demonstrates that. 1x a week is more suitable for a person that is trying to maintain a certain level of strength.

The above is Mike Mentzer's recommended workout - a guy that "studied" far more than the average person.

Providing compound exercises are performed instead of isolation - muscles will be hit more than 1x a week anyway.

For example chest/back day will also hit the delts, triceps and biceps. Those muscles are then both hit more than 1x a week.

 

[Built]

The above is Mike Mentzer's recommended workout - a guy that "studied" far more than the average person.

Mentzer was also far more assisted than the average person.

Just sayin'.

 

[LAM]

The above is Mike Mentzer's recommended workout - a guy that "studied" far more than the average person.

Providing compound exercises are performed instead of isolation - muscles will be hit more than 1x a week anyway.

For example chest/back day will also hit the delts, triceps and biceps. Those muscles are then both hit more than 1x a week.

you think the "average" weight trainer can train like Mike Mentzer using HIT with out AAS?

you are obviously new to this sport, I've been doing this for 29 years now and you?

 

[vortrit]

Upper and lower body or full body workouts, but I'm sure somebody probably told you that already...

 

[Energy]

you think the "average" weight trainer can train like Mike Mentzer using HIT with out AAS?

you are obviously new to this sport, I've been doing this for 29 years now and you?

Why the competitive attidude? I wouldn't call over a decade new.

I never said anything about "average" weight trainer - like everything in this world I give bodybuilding 100% and don't half ass it, which includes feeling like i've been in the octogan with Brock after each workout.

My point was - people shouldn't write off training a "muscle group" only once a week - intensity and rest is important and i'm sure your more than aware of that.