Two gym training questions:

ethan · 12 May 2015 at 20:36

Is it ok to train hard but only train twice a week and what amount of sessions per week have given you your best gains? In the last five weeks I've gone from 17kg flies to 30 kg, for example.
I'm doing a full body workout twice a week. I'm not a beginner.
I recovered from a long illness and feel I am making good gains from twice a week. However, training more than twice would probably lead to injury due to my joints, tendons and ligaments not being able to take the punishment. I'm assuming that I would be better off sticking to what appears to be working for the moment and wondered if anybody else has had a similar experience.

SixTwoSix · 12 May 2015 at 21:37

Just do Stronglifts 5x5 [/thread]

Well, there is a lot more choice but I can't recommend SL5x5 highly enough, especially for someone like yourself who wants to build up steadily following an injury/illness. It has constant progression, doesn't overload you too much, 3 x 45 minute workouts per week.

FrenchTart · 12 May 2015 at 21:39

More rest is better than over-training, mostly, at least

I think you can make great gains with two sessions a week but if you do stick to two it is worth looking at your routine and optimising it as best you can.

First off, what is a "full body workout"? Can you be more specific?

I presume you have 3-4 days break between each session? I'm guessing that no matter what your current workout is you could benefit from tweaking it (or completely redesigning it) to take advantage of the fact that you will have more days to recover.

Finally, if you have dodgy joints/tendons/ligaments then it's worth looking at the mobility thread which I just bumped. In most cases you can perform some remedial work that will help with this.

Cookeh · 12 May 2015 at 22:03

It depends on your goals. If you're going for gaining size, more sessions might be better as you need higher volumes to maximise hypertrophy. If you're going for strength, then a two or three day split can be plenty. Question is, are you training so you can fight back against any more shelves that decide to assault you?

ethan · 12 May 2015 at 23:32

Cookeh said:
It depends on your goals. If you're going for gaining size, more sessions might be better as you need higher volumes to maximise hypertrophy. If you're going for strength, then a two or three day split can be plenty. Question is, are you training so you can fight back against any more shelves that decide to assault you?

Haha Cookeh. That's where all the talk of jutting out and deltoids came from

@ Freefaller, sometimes I'm having two days rest and if really weary three days. Full workout: legs, chest Biceps, triceps, back and shoulders as hard as I can and as varied for 90 mins two times a week. It's working and I am starting to put the size back on with the weights being as heavy as possible.

Finally, if you have dodgy joints/tendons/ligaments then it's worth looking at the mobility thread which I just bumped. In most cases you can perform some remedial work that will help with this

Yes, I will do as right delt is overly tight and can sometimes bother me for 3 to five days, though I have to say this is improving. I'll give it another four to six weeks before adjusting the routine again, I think.

Freefaller · 13 May 2015 at 07:57

Thanks for mentioning me - but did you mean to?!

ethan · 13 May 2015 at 14:02

Freefaller said:
Thanks for mentioning me - but did you mean to?!

Oops. My bad. So used to you giving helpful and friendly advice

tom_nieto · 13 May 2015 at 19:17

I've had much more success splitting a routine up over more days to focus on individual components. Ideally legs, back, chest and shoulders with slightly shorter sessions than a full body in one week. This also worked better for me than upper/lower split. For me it seems more is better!

ethan · 14 May 2015 at 00:47

tom_nieto said:
I've had much more success splitting a routine up over more days to focus on individual components. Ideally legs, back, chest and shoulders with slightly shorter sessions than a full body in one week. This also worked better for me than upper/lower split. For me it seems more is better!

The twice a week has been allowing me to hammer the 90 min sessions but I do think I will add another session if my recovery rates improve (beyond what they are now). Alternatively I would be looking to add a third session if I feel I wasn't making enough progress anyway? How many sets are you doing per body part a week ?

iamtheoneneo · 14 May 2015 at 09:55

Best gains with 4 sessions a week, but actually have a life with 3 sessions.
and if your starting out and wanting to get big (why bother if thats not the case?) then you need to make sure your eating loads as well.

ofc everyone is different , and you have to experiment to find what is right for you.

tom_nieto · 14 May 2015 at 11:03

Haven't updated my log in a little while but you should be able to find it in the sub forum to give you an idea (I've been cycling lots so didn't think people would be that interested). I've been varying the number of sets and reps a bit. I started on out 5x5 for the big core exercises and do higher reps at a higher weight for accessory exercises. Once I'm back at the gym four times a week (best gains at this frequency) I think I'll probably go to a 3 x 10 for everything. I think you'll do much better doing 3 x 60 mins rather than 2 x 90, as surely you're completely finished at the tail end of the sessions (I would be anyway) and you'll not be exercising as effectively.

Freefaller · 14 May 2015 at 11:37

2 sessions is perfectly feasible.

As long as you hit this criteria:

Intensity
Volume

I personally would do upper and lower workouts on each day. And split it Mon & Thu - it gives 3 days of recovery between each session.

Day 1 could be something like:

Squats
Bench
BOR
Pull ups - optional
DB Shoulder Press - optional

Day 2

Deadlifts
OHP
Walking lunges / DBSS
Incline/Regular DB Bench Press - optional
Rows (t-bar, cable, DB) - optional

for the main exercises I'd aim for at least 3 sets at around 6RM, with perhaps a AMRAP final set. The optional sets would be more volume centric - so 10RM with a AMRAP for final set.

Each session would be at least an hour or so, and hard work - but perfectly feasible. Supersetting is also a good way of getting volume/intensity.

ethan · 15 May 2015 at 14:06

Freefaller said:
2 sessions is perfectly feasible.

As long as you hit this criteria:

Intensity
Volume

I personally would do upper and lower workouts on each day. And split it Mon & Thu - it gives 3 days of recovery between each session.

Day 1 could be something like:

Squats
Bench
BOR
Pull ups - optional
DB Shoulder Press - optional

Day 2

Deadlifts
OHP
Walking lunges / DBSS
Incline/Regular DB Bench Press - optional
Rows (t-bar, cable, DB) - optional

for the main exercises I'd aim for at least 3 sets at around 6RM, with perhaps a AMRAP final set. The optional sets would be more volume centric - so 10RM with a AMRAP for final set.

Each session would be at least an hour or so, and hard work - but perfectly feasible. Supersetting is also a good way of getting volume/intensity.

Sorry for the late reply. Plenty of useful ideas from everybody. Thanks.