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
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03-22-2011, 06:06 AM #1
only lifting twice a week good enough?
Heaviest Weight- 423lbs
Current Weight- 202lbs
greatweigh.com (my own personal blog site)
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03-22-2011, 06:09 AM #2
Twice a week is better than 0 or 1 time a week for sure.
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03-22-2011, 06:16 AM #3
- Join Date: Jan 2011
- Location: United Kingdom (Great Britain)
- Age: 37
- Posts: 631
- Rep Power: 230
I train twice a week with weights seeing huge results!
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03-22-2011, 06:18 AM #4
- Join Date: Mar 2011
- Location: Cape Town, Western Cape, South Africa
- Age: 41
- Posts: 24
- Rep Power: 0
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.
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
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03-22-2011, 06:31 AM #5
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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03-22-2011, 06:35 AM #6
- Join Date: Jan 2010
- Location: Massachusetts, United States
- Age: 40
- Posts: 673
- Rep Power: 1442
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,
-Drew7/19/17: 340lbs.
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03-22-2011, 06:36 AM #7
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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03-22-2011, 06:38 AM #8
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03-22-2011, 07:28 AM #9Hey 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☆☆☆υк ¢яєω☆☆☆
MOST HATED // MOST RATED
I'm now digging my fingers into the back of a whore, but here's the thing, in the good book it said that god made man, and i'm a man, So tell me... Who's wrong?
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03-22-2011, 11:00 AM #10
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.Heaviest Weight- 423lbs
Current Weight- 202lbs
greatweigh.com (my own personal blog site)
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03-22-2011, 11:11 AM #11
- Join Date: Jan 2011
- Location: Vermont, United States
- Age: 52
- Posts: 2,054
- Rep Power: 8178
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.--
Knows a trial lawyer who knows how to defend himself in an online forum.
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03-22-2011, 11:21 AM #12
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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03-22-2011, 11:23 AM #13
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.Heaviest Weight- 423lbs
Current Weight- 202lbs
greatweigh.com (my own personal blog site)
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03-22-2011, 11:24 AM #14
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03-22-2011, 11:26 AM #15
haha, I'd pick up the floor
Heaviest Weight- 423lbs
Current Weight- 202lbs
greatweigh.com (my own personal blog site)
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03-22-2011, 11:32 AM #162/14: 218
7/7: 183
"The poison is in the dose." ~ Brad Pilon
"What matters is actually doing something. You usually won't find out if something is right for you ahead of time unless you just hunker down and try it. So stop worrying and start hunkering." ~ Lyle McDonald
" 'Why' is one of the most powerful words you can put in your vocabulary." ~ Alan Aragon
"I'm lucky because I can eat whatever I want and I just get really, really fat." ~ Louis C.K.
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03-23-2011, 02:07 PM #17
Is that routine pretty decent you think?
Heaviest Weight- 423lbs
Current Weight- 202lbs
greatweigh.com (my own personal blog site)
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03-23-2011, 02:31 PM #18
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
http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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10-23-2014, 11:30 AM #19
I train twice a week as well due to job schedule (work 2 jobs)...but the session lasts for 1.5 hours of lifting and about 20 to 30 minutes of cardio. I do chest, shoulders, arms, and abs on a Wednesday then back and legs on Sundays. it takes me the whole non-workout days to recover between sessions (when DOMS stops).
Ed
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10-23-2014, 03:15 PM #20
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10-24-2014, 03:05 AM #21
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04-28-2016, 06:34 AM #22
Splitting routine over two weeks
Hi all,
There are some pretty good two day per week routines that cover all body parts in one week but I'm wondering if a traditional 4 day push/pull could be split over two weeks?
Something like:
Week 1 - chest on Monday / legs on Thursday
Week 2 - shoulders on Monday / back on Thursday
Would this be leaving too long between each muscle group?
Or would it be better to just try and cover all body parts in one week with something like:
Monday - chest, shoulders
Thursday - legs, back
Cheers,
KLast edited by kesp74; 04-28-2016 at 07:07 AM.
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04-28-2016, 07:04 AM #23
If you're only able to lift twice a week, I would highly recommend hitting every muscle group each time you lift. Not once a week, and definitely not once every other week.
"Everybody pities the weak; jealousy you have to earn." -Arnold
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