Two days per week

If a person only had two days per week to train would it be better to split the routine such as push exercises one day and pull the other or is it better to work all muscle groups everytime under this situation?

If it matters what ones goals are which is better for which goals and does anyone have any recommendations as to what works best in these low training situations?

Thank!

Two days per week

Ethan, this is a somewhat loaded question. See, I have a passion for what I do, and because of that passion I tend to think in absolutes. Do I want it? Yes. Then do whatever it takes to get it!

That sort of thing.

Training twice weekly tells me that other things are more important than whatever it is you're training for. That's OK! No problem!

Had to say that. Now, on tyo your qustion.

Yes, twice weekly workouts can indeed work well. I have a friend (Walter Thomas, one of the greatest Powerlifters in history) who trained once weekly!

So, I ask you, what is (are) your goal(s)?

You want a training program? A BUNCH of people here can oblige you! But be specific! That'll help!

Two days per week

This may sound stupid but my main goal is knowledge. I am not training for anything other than my own health & well being.

I guess you could say I am trying to figure out what are the most efficient ways to train given different constraints and different objectives to help me tailor as I go & as my situation changes.

Given enough time to train ABC seems best for everything with the main tailoring being which exercises and recovery times to use for the individual. What I am trying to figure out is under what situations , if any, is some other form of exercise more suitable. Or how to apply the main principles under less ideal conditions.

Two days per week

Ethan Creech wrote:
This may sound stupid but my main goal is knowledge. I am not training for anything other than my own health & well being.

I guess you could say I am trying to figure out what are the most efficient ways to train given different constraints and different objectives to help me tailor as I go & as my situation changes.

Given enough time to train ABC seems best for everything with the main tailoring being which exercises and recovery times to use for the individual. What I am trying to figure out is under what situations , if any, is some other form of exercise more suitable. Or how to apply the main principles under less ideal conditions.

This is not a complete answer, but is about your quest for efficiency. Focus on the large compound exercises, such as the squat, bench, and deadlift. Do power cleans and/or power cleans and push presses if you have time, or substitute the deadlift with power cleans and heavy pulls plus push presses periodically. This is only an example. If you have to, you might do something like squats and benches one of the two days, and a standing power day the other one. By "standing power" workout, I mean you start with power cleans and push presses, and finish with deadlifts.

Consider squeezing in some exercises on other days that are convenient to do with no set-up time or warmup needed. For instance, if you can find a way to do pullups and leg lifts/body curls at home, you can do them a set at a time when you have a minute (and I mean literally a minute).

Two days per week

Thanks for the advice! Since most of the exercises you mentioned are the bedrock of powerlifting would it be fair to say that I should look at the various powerlifting routines as the foundation of any routines I would be interested in unless I have enough time to train individual muscles ala ABC?

Two days per week

Ethan Creech wrote:
Thanks for the advice! Since most of the exercises you mentioned are the bedrock of powerlifting would it be fair to say that I should look at the various powerlifting routines as the foundation of any routines I would be interested in unless I have enough time to train individual muscles ala ABC?

Probably not. You said you were training for health and well-being. But what does that mean to you? Weights may not even be part of it.

If you don't particularly care about strength or bodybuilding-type training, but you still believe that a well-rounded approach involves some sort of resistance training, I would keep it simple and very doable in order to avoid a loss of motivation. It could literally be this twice a week:

some kind of pulling exercise with a barbell
some kind of squat or leg press
some kind of pressing exercise with a barbell
some kind of abdominal movement
something you like doing

Adjust sets and reps based on what you're comfortable with, but keep it in the range of 5-20 reps (no sense in maxing out on one rep or doing marathon sets of 100). Do exercises that you like, but do the above types of exercises because they get the most done in the shortest amount of time. If you're concerned about being balanced from one side to the other, do your pulling and press movements with dumbbells and try leg exercises one leg at a time for a few workouts every once and a while. To insure progress, always make sure you do 1 more rep or add a little weight every workout.

Boom. Done. That'll be 60 bucks.

Two days per week

Ethan, give me your e-mail address and I will send you our "Getting Started" e-book. This will indeed get you started on the right track!

Two days per week

Thanks Doc! It's ethancreech@yahoo.com

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