The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    Training twice a week?

    Is it possible to gain a fair amount of muscle mass by just training twice a week?

    Over the next 6-8 weeks, my time is going to be very limited, so I will probably only be able to train twice/maybe three times per week.

    Also, I was thinking of squatting twice a week...good or bad idea?

    If this possible, could you please give a sample routine.

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  3. #2
    Senior Member Accipiter's Avatar
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    um, I guess it's possible to maintain, but gain I doubt it. Maybe trade off squatting and deadlifting each week.

  4. #3
    Hungry BCC's Avatar
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    You could easily gain muscle working out twice a week if you have a solid routine.
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  5. #4
    Senior Member InferiorDesign's Avatar
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    make more time. 3 times a week is probably enough to gain. but youd have to have some seriously intense workouts

  6. #5
    Senior Member Accipiter's Avatar
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    I work out 3 times a week. It's more than enough. The last month though I've added a 4th day, an extra back/bi day or chest/tri day cause I want some extra size on my back and especially my chest

  7. #6
    Senior Member Hot Shot's Avatar
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    It is very very possible to gain muscle mass training twice weekly.
    upper chest freak

  8. #7
    Bring it. DaCypher's Avatar
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    I know people that train hardcore HIT style. So much so that they had to drop from 3 times to 2 times a week to prevent from overtraining (they stopped making gains with the 3 times per week split). I even know one guy that only trains 1 time a week now because of overtraining problems. These guys use HIT which can be pretty taxing on the body, but they definetly make constant gains...
    Obstacles are what you see when you take your mind off the goal.
    -Unknown

    Energy and persistence conquer all things.
    -Benjamin Franklin

  9. #8
    Milk Fan Sebi's Avatar
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    Could be enough. You only will know, when you've tried though.
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

    My training log.
    My foreign language study site.

  10. #9
    Senior Member Gavan's Avatar
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    you can gains size with 1x per week or even less but perhaps (certainly) it won't be optimal gains ! ;(
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  11. #10
    Wannabebig Member
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    Yeah, i agree with Dacypher. I know a guy who is heavily in to his HIT training. It is very effective and is great for adding mass and strength. Check this site out

    www.cyberpump.com
    I want to squat a car

  12. #11
    Milk Fan Sebi's Avatar
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    Originally posted by Gavan
    you can gains size with 1x per week or even less but perhaps (certainly) it won't be optimal gains ! ;(
    You never know.

  13. #12
    Wannabebig Member
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    Ok, now im pretty confused about what to do. The last two sessions, this is what I've done: -


    *Thursday*

    DB Press - 3 sets
    Dips - 3 sets
    Squats - 4 sets
    Calf Raises - 3 sets

    *Monday*

    Deadlifts - 4 sets
    Bent Over Rows - 2 sets
    Shrugs - 2 sets
    Lat Pulldown - 3 sets
    BB Curls - 3 sets

    -----------------------

    I know that loos a bit of a mess, so I'm thinking of adding a third day (which I'd have to do at home with just a bar), or making changes to whats above.

    Any suggestions?

  14. #13
    Senior Member
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    if ur hardcore, you'll see results.

    www.naturalstrength.com

    check out bob whelands intensity for motivation

  15. #14
    As I Am Paul Stagg's Avatar
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    I love it.

    You CAN'T gain training twice a week?

    It won't be optimal?

    How do you know?

    I would either go with a full body workout twice a week, or a push/pull split.

    Full body would look like the first routine in Keys To Progress.

    Push/pull is just like it sounds.

    Squats and pushes (presses) on one day, deadlifts and pulls on another.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  16. #15
    Wannabebig Member
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    Those of you who say you can't make optimal gains by training only twice a week had better do some real research and try things themselves before making such moronic, uninformed, Weider-esque statements! After years of training, I have made the most substantial gains in terms of strength and size, since switching to a twice a week program. I have recently reduced that twice a week to a 3-day split which means each body part is worked every 10 days or so. This has resulted in great gains. Don't knock what you don't know. Any other low volume supporters going to weigh in on this? I realize that it's impossible to get high volume trainers to see the light, but it's worth a try for all the new guys (and ladies) who look to this site for answers.

  17. #16
    Proud Father Maki Riddington's Avatar
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    For those of you want a two day a week split check out the routine I posted in the newsletter.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  18. #17
    Wannabebig Member
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    Originally posted by Maki Riddington
    For those of you want a two day a week split check out the routine I posted in the newsletter.
    Couldn't find it...Could you post a link?

  19. #18
    Proud Father Maki Riddington's Avatar
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    Here's the program.
    This is the rough draft. For some reason I can't find it either in the newsletter forum????

    Routine

    Some would call it a Hardgainer program but this 12 week program is based towards those of you who have a hectic work week or simply have too much on your plate to be in the gym more than twice a week.
    The choice of exercises are based around compound movements with the emphasis on strength and hypertrophy.
    The repetition and volume of sets are based on an alternating periodized scheme. The program leaves enough time for those of you with a stressful week to recouperate, granted your nutritional intake is up to par.





    Workout 1

    Front Squat *

    Dumbbell Flat Press

    Close Grip Bench Press

    Standing Calf Raises

    Abdominals (optional)



    Workout 2

    Deadlift *

    ChinsUps/Lat Pulldowns

    Military Press

    Barbell Curl

    Static Holds





    Week 1-2

    Total volume: 31 sets
    Rest periods: 3 minutes
    Repetitions: 10

    Note: * means these exercise aren’t taken to concentric failure.

    Week 3-4

    Total volume: 31 sets
    Rest periods: 4 minutes
    Repetitions: 8

    Week 5-6

    Total volume: 25 sets
    Rest periods: 2 minutes
    Repetitions: 15 (all exercises are taken 2-3 reps shy of concentric failure)

    Week 7-8

    Total volume: 31 sets
    Rest periods: 3 minutes
    Repetitions: 12



    Week 9-10

    Total volume: 25 sets
    Rest periods: 4 minutes
    Repetitions: 15 (1 shy of failure)


    Week 11-12

    Total volume: 31 sets
    Rest periods: 4 minutes
    Repetitions: 6

    I haven’t allotted a certain set scheme to each exercise. This way you will have the freedom of placing more volume in areas you feel you need to work on. The exercises with an asterix are there to show that those exercises are not to be taken to failure. As I mentioned before you can email me or post your questions about the routine outlined on the training board. Good luck in training!
    Last edited by Maki Riddington; 04-10-2002 at 12:23 PM.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  20. #19
    Focus on your goals El Kelio's Avatar
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    Yes.

  21. #20
    Wannabebig Member
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    twice a week
    EFFORT

  22. #21
    Trying to figure this out JohnCollins's Avatar
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    What is a "Static Hold", please?

    Thanks,

    JC

  23. #22
    100% Pent Up Anger
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    If that's all the time you got, just bust your butt and it would do the trick. I've done it before and did decent, but nothing has worked better than 4 days per week, each muscle getting hit twice per week.
    "You see clouds to the West, immediately you say, 'It is going to rain.' and it does. And when the South wind blows, you say, 'It is going to be hot.' Hypocrites! You know how to interpret the appearance of the earth and the sky. How is it that you don't know how to interpret this present time? Why don't you decide for yourselves what is right?" ~ Jesus speaking in Luke 12:54-57

  24. #23
    . Delphi's Avatar
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    Re: Training twice a week?

    Originally posted by benchmaniac2
    Is it possible to gain a fair amount of muscle mass by just training twice a week?

    Sure is. Chris Mason trains about twice a year and he's hyooge.


  25. #24
    Lord Kel Masters Sayiajin Prince's Avatar
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    2x, da hell?
    i do 3-4 times and im fine
    push pull legs a day in btw each...
    :scratchhead:
    "The whole jedi thing was just not compatible with my lifestyle. My master was jelous he was always holding me back, -"be mindfull of the future, but live in the present"- what the hell does that mean? I even got my arm cut off...it just sucked. So i switched to the dark side and i havent looked back once...Now i am shooting lightning from my fingertips, choking people over the phone, i even get to wear a cape.....its just boss. My name is Anikin skywalker and i am a sith lord."

    "i have the sex drive of 10 rabbits on viagra"

    age: 19
    height: 5'8'' (im lieing its probably 5'7'')
    weight: 159-165 lbs (morning and day)
    bodyfat: 8.6
    bench:315
    squat:405
    Deadlift:500

    goals for end of the year 405/500/600 at 170-175(with the 8pack)

    other: dips 3 and a quarter plates for 4 reps

  26. #25
    Revolutionary Hercules's Avatar
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    yes you can gain with 2x a week training. you can go to www.cyberpump.com and look uo some good HIT routines that are performed 2x a week. here's something i suggest and it's only a suggestion.

    monday-squat 3x8
    bench- 3x8
    military press- 3x8
    pullups/pulldowns-3x8
    ab work

    thursday- deadlifts 3x8
    incline press 3x8
    upright row 3x8
    cable curls 2x10
    dips 2x10
    ab work

    like i said it's only a suggestion and those are some of the excercises i like best. squats, deadlifts and bench press are my top favs. with squats i do sumo style, feet wider than shoulder width. it gives me a better base and is easier on my lower back. i do the same on deadlifts for the same purpose.
    This is our current government keeping the peace.


    vote Edwards for president

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