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Working out 2x a week



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Old 09-21-2008, 09:10 AM
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Default Working out 2x a week

I saw this thread on bb.com of this guy asking for advice on how to form a 2x a week workout.

Well, I felt the need to post because a lot of the replies went along the lines "working out 2x a week is gay" (no surprise, right? bb.com its afterall....)

This is what I posted. I figure it might help someone out who wants to workout twice a week because of time constraints. Or it might even lead to some nice discussion

Here is what I posted:

You can workout 2 days a week. There are a few strongmen who do actually train to death 2 times a week when they have tight schedules.

I would divide each workout into one primary lower body movement, one primary upper body movement and then follow up with accessory work.

Since you are working out only twice a week, I would suggest a template like:

Workout A
1.) Deadlift Variant
2.) Bench Press Variant
3.) Posterior Chain Exercise
4.) Bench Press Assistant Exercise
5.) Ab Exercise

Workout B
1.) Squat Variant
2.) Overhead Press Variant
3.) Posterior Chain / Lunge Variant
4.) Overhead Press Variant
5.) Ab Work

Deadlift Variant - Deadlifts, Deadlifts from deficit, Snatch Grip Deadlifts, Rack Deadlifts, Speed Deadlifts.

Bench Press Variant - Flat/Incline/Decline Bench Press, Close Grip Flat/Incline/Decline Bench Press, Floor Press, Board Press, Speed Press, Pin Press

Posterior Chain Exercise - Glute Ham Raises, unilateral box Squats, Pull Throughs, Good Mornings, etc

Bench Press Assistant Exercise - Dumbbell Presses at various inclinations, close grip press at various angles, Back exercises like rows, pull-ups, dips, push-ups, etc..

Ab Work - Wood chops, Lat pull down sit-ups, front planks, side planks, bar roll outs, dragon flies, reverse crunches.

Squat Variant - Squats, Box Squats, Front Squats, Front Box Squats, Anderson Front Squats.

Overhead Press Variant - Push Press, Strict Military Press, Pin Press

Lunge Variant - Front Lunges, Reverse Lunges, Bulgarian Squats, Reverse Lunges with front foot elevated, Reverse Lunges using front squat grip, dumbbell lunges, barbell lunges

Overhead Press Assistant Exercises - Pull-ups, Rows, Chin-ups, Seated Dumbbell Press, Bilateral Dumbbell Presses, Unilateral Presses, Standing Presses, Seated Presses.

You can wave the volume over 4 weeks for example:

Exercise: Week 1 (High) | Week 2 (Medium) | Week 3 (Very High) | Week 4 (Low)
Deficit Deadlifts: 4x3, 2x7 | 4x2, 1x7 | 5x3, 2x7 | 2x2, 1x7

Changing the volume every week will allow you to go balls to the wall every single time you hit the gym. The catch is that you have to maintain good form otherwise you're gonna develop some bad habits which will be hard to break.

You can rotate exercises on a 4 week basis. There are plenty to choose from.

You can do Speed work in the same workout. I would suggest you play around with first doing speed work and then volume work and vice versa. Just try and keep a rough plan. If you like to have plans, have them - but be prepared to improvise when necessary.

This is just off the top of my head. I hope you reach your goals.

Good luck

ps: I prefer to train 4x a week but there is no such rule as you have to lift x times a week. It just depends on your goals and how you want to do things. So be open minded and experiment. You can have 2 formal workouts per week and perhaps every once in a while you will get the chance to hit the gym a third time. Use that extra day to experiment with other exercises like arm work, grip work, etc.

Also, make sure you focus on hip mobility, hamstring flexibility and lower back stability. A lot of people overlook this and it gets them in trouble. So make sure you do a thorough warm-up with mobility drills, etc. Dan John and Joe Defranco and Eric Cressey have some good vids on youtube. Have a look at them.

Good luck once again
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Old 09-21-2008, 11:11 AM
EricT EricT is offline
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I would switch the assistance stuff around.
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Old 09-21-2008, 12:59 PM
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Oh yeah....we decided to do that with my next program too...haha...I totally forgot.
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Old 09-21-2008, 03:13 PM
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J-Rock J-Rock is offline
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I've heard of push/pull workouts
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Old 09-21-2008, 03:35 PM
EricT EricT is offline
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Point?
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Old 09-21-2008, 03:37 PM
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^^^ I don't think he read the post.
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