Twice a week?

[BaZ]

Hi
I've been out of the gym scene for a long time now, just got a few questions if I may to help me devise a plan to follow.

I'd like to get back into training, but am really only able to commit to a twice-weekly schedule.
I know this isn't ideal, but I figure it's certainly better than nothing.

Would you suggest that I train all muscle groups each time considering the recovery time? Or would you still split it up?

[ChinPieceDave667]

I find it hard to believe that a person can only work out twice a week. Is this just going to be on the weekends? Can you give us a little more about you, stats and when you would lift? If you can only do twice a week you MUST do full body. You could do a upper/lower split or push/pull split but I think full body would be better. Read every sticky you can about full body training, HST and 5X5 that should get you started let us know if you have any more questions.

[Darkhorse]

2-DAY Westside Barbell Routine by Iron Addict...I'll post this for now, and maybe someone can change some rep ranges around to make it more bodybuilder friendly. You'll notice a lot of 1 RM sets, but that can be changed to a 5 RM, ect..

Source post here

Originally Posted by IA

After only a couple weeks on the last WSB routine I posted I decided I needed more recovery time at the moment for a variety of reasons. Here is my new one, and It is somewhat like some of the 2-days I write for trainees. The differences being the volume of assistence work is somewhat higher than I write for most people, and the ME lifts change every week for me, while for most trainees they rotate every 2-3 weeks. No speed work now, but it can be added at 5-6 sets max.

This routine and the prvious one posted will likely give BETTER results for most trainees as opposed to the 3 full WSB workouts posted in the first sample version.

Have fun!

Monday
Pull-down abs 3 x 10
Lightened BP x 1
Bar Extensions in Rack 3 x 8
DB Bench 4 x 8
Lateral Raise 4 x 8

Tuesday
GPP

Wednesday
Off

Thursday
Weighted Abs 2 x 10
Box Squat x 1
SLDL x 8
Pullthroughs 3 x 8
Dorian Row 4 x 8

Friday
GPP

Saturday
Off

Sunday
Off

Monday
Pull-down abs 3 x 10
GCBP BP x 1
Bar Extensions in Rack 3 x 8
DB Bench 4 x 8
Lateral Raise 4 x 8

Tuesday
GPP

Wednesday
Off

Thursday
Weighted Abs 2 x 10
GM’s x 1
Box Squat 1 x 8
Pullthroughs 3 x 8
Dorian Row 4 x 8

Friday
GPP

Saturday
Off

Sunday
Off

Monday
Pull-down abs 3 x 10
Dumbbell Bench 2 x 6, PAUSE EVERY REP
Bar Extensions in Rack 3 x 8
Tricep PD 2 x 10
Lateral Raise 4 x 15

Tuesday
GPP

Wednesday
Off

Thursday
Deadlift x 1
SLDL LIGHT 2 x 10
Glute/ham raise 3 x 8
Dorian Row 4 x 8

Friday
GPP

Saturday
Off

Sunday Off

[BaZ]

Originally Posted by ChinPieceDave667

I find it hard to believe that a person can only work out twice a week. Is this just going to be on the weekends? Can you give us a little more about you, stats and when you would lift?

I understand your disbelief, but at the moment it's all I can commit to. I cannot afford to go more than twice a week both from a financial point of view, and also time-wise. I wish I had time to go 4-5 times a week, but I simply don't.

It wont be on weekends, was thinking more like Mondays and Thursdays in the late afternoon on the way home from work.
Stats-wise, I dont have a lot to offer you yet. I'm overweight, yet also quite strong. My aim at this stage is to bulk up a bit more, and the fact that I'll be doing some exercise for a change might help me to burn up some calories and shed a few kg's at the same time.
My aim is not to compete, or even to get fully cut like a lot of you guys do. I'm simply looking for a way to improve my overall health, gain some strength and give me a better-looking build (bigger biceps, chest etc).

If you can only do twice a week you MUST do full body.

Thanks. That confirms my suspicions.

You could do a upper/lower split or push/pull split but I think full body would be better. Read every sticky you can about full body training, HST and 5X5 that should get you started let us know if you have any more questions.

I'm currently wading through the sticky's and will probably learn more from them as time goes on. There's a lot of new terms and abbreviations since I last trained. Haven't seen pyramids mentioned much in my reading so far!

[BG5150]

Isn't GPP a "workout" unto itself?

[Darkhorse]

Originally Posted by BG5150

Isn't GPP a "workout" unto itself?

Same as cardio really. GPP you can do whenever you have 5-10 minutes to spare in your own back yard. I was under the impression he didn't have the time to use the gym more than twice a week, making GPP more time friendly.