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  1. #1
    Braineater Danzig747's Avatar
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    only lifting twice a week good enough?

    I am currently working a lot at my job and to be honest, a lot of my energy is gone by the time I get home. I noticed that I have only been lifting once or twice a week now (basically compound workouts). I am dieting to lose weight and I have been, but I was wondering if lifting just twice a week was decent enough?

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  2. #2
    Registered User Kelvandros's Avatar
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    Twice a week is better than 0 or 1 time a week for sure.
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  3. #3
    Registered User Sideburno's Avatar
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    I train twice a week with weights seeing huge results!
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  4. #4
    Registered User Ray786's Avatar
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    Hey twice a week is definitly better than not at all,if you looking to lose weight i suggest when you are doing weights concentrate on high reps and supersets rather than heavy weights.Im sure you will c results just mayb alittle slower than if you were going 4 times a week.But like i said its better than nothing and dont give up.
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  5. #5
    Doc Holliday msm00b's Avatar
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    Twice a week is fine. There's good evidence that it can take your muscles up to 10 days to fully recover from a good workout. That's not to say that more frequent exercise isn't helpful. Most people who go to the gym 4-6 times per week work a split and focus on one or only a few muscle groups per session. The likelihood that you'll overtrain and hurt yourself is lower with ample rest, and going only 2x a week more or less guarantees you're getting the rest/recovery.

    Just remember that an ounce of rest is sometimes worth a pound of exercise.
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  6. #6
    Registered User drewott's Avatar
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    Originally Posted by Ray786 View Post
    if you looking to lose weight i suggest when you are doing weights concentrate on high reps and supersets rather than heavy weights..
    Sounds like what the TV has been telling us since 1960; high reps low weight to lose fat.

    If you would prefer to take advice from the modern era, lift heavy. 2 days a week will work, but that does not seem to be the issue. You should be on a lifting schedule, with a routine that you follow to promote progressive gains throughout the program. Check out the workout programs section and find a nice 2 day program.

    You have a job which drains you, making lifting after work difficult and you are not motivated to go. If possible, try to find a time that you can lift which works better with your schedule. If you cannot find a better time, maybe a home gym is a good option.

    Good luck,

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  7. #7
    \lō-kə-vȯr\ Locavore's Avatar
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    I just shifted down to twice a week (from four times), trusting Alan Aragon's opinion that on very low calorie diets, it's especially important not to overtrain. It's a struggled for me mentally-- because I want to do more-- but I'm working hard on those two days and I hope it's the right thing to do.
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  8. #8
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    Originally Posted by Ray786 View Post
    Hey twice a week is definitly better than not at all,if you looking to lose weight i suggest when you are doing weights concentrate on high reps and supersets rather than heavy weights.Im sure you will c results just mayb alittle slower than if you were going 4 times a week.But like i said its better than nothing and dont give up.
    Do the opposite of what this poster recommends
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  9. #9
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    Hey twice a week is definitly better than not at all,if you looking to lose weight i suggest when you are doing weights concentrate on high reps and supersets rather than heavy weights.Im sure you will c results just mayb alittle slower than if you were going 4 times a week.But like i said its better than nothing and dont give up.
    Do the opposite of what this poster recommends
    This exactly, Lift Heavy, Lots of protein, and your bound to loose weight, I guarantee.
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  10. #10
    Braineater Danzig747's Avatar
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    thanks for the replies guys...it sucks but I guess twice a week is good. My job isn't exactly at a desk, so I am burning calories doing that too I suppose.

    Right now it isn't even twice a week, sometimes its once. Right now I am in an apartment and have my home gym in my dads basement. I'm getting my house in a week and moving the gym into my own home...which should make it much easier for me.
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  11. #11
    Eating.... trev71's Avatar
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    Originally Posted by Danzig747 View Post
    I am currently working a lot at my job and to be honest, a lot of my energy is gone by the time I get home.
    It didn't really jump out that this is a 'scheduling' problem, but more of a ' I am wiped when I get home ' challenge.

    Try a pre-workout shake. Seriously.

    I had the same issue from Sept(when I started) through December when I started taking a pre-workout shake.

    I am using Jack3d currently, but there are others out there, check the supplements forum etc.

    Workouts are night and day.

    Interesting to note, I have always noticed that the less I worked out/exercised, the less energy I had for said exercise.

    Sleeping and eating are also important factors, ensure your getting good amounts of both.
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  12. #12
    Doc Holliday msm00b's Avatar
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    Yesterday I had about 200 calories worth of Trolli Bright crawlers before going on my run ... seemed to get rid of my afternoon fatigue well enough
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  13. #13
    Braineater Danzig747's Avatar
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    I tried shakes and whatever else...

    a 12 hr shift for me is going to wipe me out. Unless I do an 8 ball of coke, its going to be hard to have a good workout after or before.
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  14. #14
    Registered User drewott's Avatar
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    Originally Posted by Danzig747 View Post
    I tried shakes and whatever else...

    a 12 hr shift for me is going to wipe me out. Unless I do an 8 ball of coke, its going to be hard to have a good workout after or before.
    That may get expensive, but I'd like to see you deadlift after that.
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  15. #15
    Braineater Danzig747's Avatar
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    haha, I'd pick up the floor
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    Originally Posted by Danzig747 View Post
    I am currently working a lot at my job and to be honest, a lot of my energy is gone by the time I get home. I noticed that I have only been lifting once or twice a week now (basically compound workouts). I am dieting to lose weight and I have been, but I was wondering if lifting just twice a week was decent enough?

    I do..
    squats/deads
    bench
    overhead
    rows
    crunches
    pull ups
    Sure. Two times a week is good so long as the intensity is high (like others have said, lift heavy and work hard). Also, great choice of exercises.
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  17. #17
    Braineater Danzig747's Avatar
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    Is that routine pretty decent you think?
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  18. #18
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    Originally Posted by Danzig747 View Post
    I am currently working a lot at my job and to be honest, a lot of my energy is gone by the time I get home. I noticed that I have only been lifting once or twice a week now (basically compound workouts). I am dieting to lose weight and I have been, but I was wondering if lifting just twice a week was decent enough?

    I do..
    squats/deads
    bench
    overhead
    rows
    crunches
    pull ups

    This is just fine, you are doing a full body work out twice a week. Be sure to keep your weight heavy and intensity high. I lift 4 times a week but only hit a body part once a week..... I am a big believer in not working it again till I am fully recovered. My results have been excellent.
    My Reverse Diet Log
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