WEEK SIX :: What Is The Best Weekend Program?

[webmaster]

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TOPIC: What Is The Best Weekend Program?

For the week of: 11/07 - 11/14
(Monday @ Midnight Is The Final Cut).

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If you are working a Monday-Friday job, you may be too tired to go to the gym during the week. Sometimes weekends are your only chance to get in a really good workout.

What is the best training program for weekends only?

What exercises would you perform?

How effective would this program be?

If you are a single parent with kids what are your options for watching the kids while you workout at the gym? At home?

Assuming diet was in check, how long would it take to see results?

BONUS: What is the best weekend workout with no training equipment?

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see! We will only be picking two winners until this section starts becoming more popular. So, get to work and become famous!

Thanks,
Bodybuilding.com

[lifeinblood]

I think that if you are not working out during the week then on saturday, you should do Sqauts, Incline bench press, and bent over rows to hit the bulk of your bady, maybe 6 sets each. then on sunday do Bi's tri's traps calves and forearms, this will maintenance the rest. and that's a full workout gentlmen.

[perldog007]

If you are working a Monday-Friday job, you may be too tired to go to the gym during the week. Sometimes weekends are your only chance to get in a really good workout.

Some people stay in fairly good shape by taking one serious workout a week. A little cardio or sports on Sunday ices the cake. These weekend warriors tend to be naturally fit mesomorphs/ectomorphs and are merely maintaining their fitness. Of course you will catch these show-offs at work taking the stairs and pulling other shennanigans to steal a bit of exercise here and there.

For many, this will not do. They only have the weekend and they want to grow. No big deal. There are all kinds of people, all kinds of reasons for bodybuilding, and all kinds of ways to get it done.

Before e-mail one person would type up something funny and photocopy it and pass it around. The authors of these gems were usually anonymous. One such "funny paper" was a memorandum about a new company policy to implement Super High Intensity Training or S.H.I.T. and went on about how employees would be given S.H.I.T. and so on.

Bodybuilding.com writer Phano Som has already applied this clever acronym to the sport of bodybuilding. Let's expand on his premise.

What is the best training program for weekends only?

For bodybuilding? We have to be talking about some sort of S.H.I.T.! Yep! Super High Intensity Training. Because we will be having long rest periods, we need to take advantage of the recovery time and hammer the muscles in the brief amount of time that we have.

Personally, I would have to hire a trainer or have some seasoned workout partners in on this with me. We are talking about throwing some poundages around to get anything done. The discipline of S.H.I.T. demands that we obliterate our bad selves.

On Saturday, we want to take a really good S.H.I.T. workout with some heavy lifting to asassinate the muscle group under consideration. Then we are going to take a rest, perhaps a suana, shower, whirlpool, and/or post workout shake. Before we leave the gym a moderate cardio workout is in order. Permit me to be bold enought to suggest somewhere in the neighborhood of thirty minutes at an intensity of sixty to eighty percent of your age adjusted maximum heartrate. Remember we only have the weekend. Increasing our capillary capacity and Vo2 max will not hurt us. For most mortals, two cardio workouts per week is a minimum just to maintain health.

Day two would depend on what kind of S.H.I.T. we got into on day one. Cardio would be a given. Now that we have covered basic S.H.I.T., let's move on to the next question and discuss some specific S.H.I.T..

What exercises would you perform?

To get the most out of this S.H.I.T., we need compound movements. We need the hormonal advantage to be amplified as much as possible due to our time constraints.

One weekend one, we would do the deadlift on day one and cardio and flexibility only on day two. On the next weekend, we would do squats on day one and bench on day two. On the third weekend we want to do the military press and calf raises on day one and leg press on day two.

On the first weekend work up to a 1rm. On the second weekend your workouts around descending sets, working to failure then removing weight and doing another set. After twelve weeks take a weekend off. On weekends when going for a max, alternate between day one lifts and day two. In other words, it is squat weekend. The first time this weekend comes up go for max on squats and dynamic effort on bench. Next time reverse.

Cycle your S.H.I.T. like this:

1. First three week cycle.
   1. week one
      • Saturday - Deadlift, pyramid to one rep max, cardio.
      • Sunday - cardio and fliexibility drills.
   2. week two
      • squats - drop sets, cardio.
      • Bench press - drop sets, cardio.
   3. week three
      • military press, standing calf raises - dynamic effort.
      • leg press - pyramid to one rep max.
2. Second three week cycle.
   1. week one
      • Saturday Deadlift, drop sets, cardio.
      • Sunday cardio and fliexibility drills.
   2. week two
      • squats - dynamic effort, cardio.
      • Bench press - Pyramid to one rep max, cardio.
   3. week three
      • military press, standing calf raises - drop sets, cardio
      • leg press - drop sets , cardio
3. Third three week cycle.
   1. week one
      • Saturday Deadlift, pyramid to one rep max, cardio.
      • Sunday cardio and fliexibility drills.
   2. week two
      • squats - drop sets, cardio.
      • Bench press - drop sets, cardio.
   3. week three
      • military press, standing calf raises - pyramid to one rep max. cardio
      • leg press - dynamic effort, cardio
4. Fourth three week cycle.
   1. week one
      • Saturday Deadlift, drop sets, cardio.
      • Sunday cardio and fliexibility drills.
   2. week two
      • squats - Pyramid to one rep max, cardio.
      • Bench press - dynamic effort, cardio.
   3. week three
      • military press, standing calf raises - drop sets, cardio
      • leg press - drop sets , cardio

Since we only have the weekends don't rush through the workout if you can help it.
Get a good ninety second to three minute rest after each set.

How effective would this program be?

Compared to having a major supplement company sponsor you with a staff of experts and complete facilities with nothing to do but eat, sleep and lift? This kind of S.H.I.T. may not seem all that great.

Compared to watching "Kung-Fu Theatre" with a bag o' chips and dip on Saturday wishing you were ripped? This S.H.I.T. would own!

In "Think and Grow Rich" Napolean Hill tells us that repitition is the only scientifically known method of inducing faith. We have all heard it before, but you gotta have faith with S.H.I.T.! So let's go over it again.

It would be great to have nothing to worry about except getting buffed up. Most of us have lives that preclude this, so we have to do the best we can with what we have!

If you are a single parent with kids what are your options for watching the kids while you workout at the gym? At home?

Serious subject. If you are working out at home and you cannot get a sitter or take your kids to a day care, you have to do what "Bom Chelle" does and include your kids in some way. Many of the larger chains have day care centers and not being a parent in this position, this looks like the best solution to me.

Like anything else in bodybuilding you have to be creative to blend your imperfect life with your quest for physical perfection. Is there another single parent in the area in the same situation? Can you barter with them, taking turns watching the kids so one or the other parent can get in their workout? Maybe you could form a club at your gym or in your neighborhood.

If your kids are in school, is there anyway to get your workout done while they are tied up during the day?

Assuming diet was in check, how long would it take to see results?

Subjectively, from a "how you feel" standpoint the results would be immediate. From the endorphins of the first S.H.I.T. session the trainee would have benefits from day one. Objectively, from an appearance or strength gained viewpoint, it will of course vary for everybody. For Beginners most people should be drawing compliments from peers on or before the 120 day mark.

For an advanced trainee trying to maintain their build, the desired result would be no result, or no changes. S.H.I.T. in this instance would be immediate.

The tough case here would be somebody who has been training for more than a year who suddenly has to switch to weekends only. If the trainee has no prior exposure to S.H.I.T. results could come quickly. Your mileage may vary depending on how much S.H.I.T. you have experienced and according to your individual tolerance for S.H.I.T..

BONUS: What is the best weekend workout with no training equipment?

No Question, martial arts. The best form would be something that includes grappling. Wrestling is the S.H.I.T. of bodyweight exercises. Judo, Ju-Jitsu, Mixed Martial Arts, NHB, all of these forms are great. Does your local high school wrestling team practice on saturday? Assistant coaching volunteer? Some of those kids will flat out kick your ass. You will be developing leadership and interpersonal skills while getting buff.

Any legitimate martial arts school will let you watch or sit in on a class. Just check out the schools in your area. Pay attention to what the long term students look like. Pick the school whose students you most want to look like. Typically, the schools with the best conditioned students are well skilled at dishing out just the right amount of S.H.I.T..

Thanks for reading. If you must drink and drive, drink Myoplex!

[mivi320]

Week Six : What is best weekend program?

Intro

Short on time to workout during the week? Is your hectic schedule preventing you from getting to the gym for your workouts? If you answered "yes" to these questions, then listen up and learn how to become a weekend warrior!

This routine is rather demanding, and it is mandatory that you are willing to devote time on the weekends to your training. It's not rocket science that intense sessions at the gym require rest to allow for optimum recovery. Therefore, get your priorities straight. That means staying up late with the guys and partying into the wee hours of the morning has got to go.

What is best weekend program?

This program involves cycling "strength weekends" and "hypertrophy weekends" every other weekend. What does this mean? On strength weekends, the repetition range for each exercise will be 2-6 reps, which will allow for an increase in primarily strength levels, but also muscle size. On hypertrophy weekends, the rep range will be 8-12 reps, which will allow for an increase in muscle size and definition, and a slight increase in strength levels. That way, you're getting the best of both worlds. Below is how the general outline of the program looks:

Weekend 1: Strength
Weekend 2: Hypertrophy
Weekend 3: Strength
Weekend 4: Hypertrophy

..And so on and so forth..

Strength weekends

On strength weekends, you are to perform two routines (one on Saturday and one on Sunday) that breakdown the muscle fibers significantly through training in such a low rep range. By going all during strength weekends, your muscles are going to be extremely sore on the subsequent days following your strength weekend workouts. How are you ever going to recover from the brutal strength weekend workouts? That's the brilliant part about this program - you have the entire week to recover from the grueling strength weekend workouts! In turn, this generous amount of recuperative time during the week will allow for some major new added muscle mass! Training with heavy weight and low reps on strength weekends followed by the whole week reserved for recovery will eliminate the possibility of overtraining. Below are the two routines you will use on Saturday and Sunday for strength weekend workouts:

Saturday - Chest, Shoulders, Triceps, Abdomen, Calves

Barbell Bench Press 3 sets of 2-6 reps
Incline Barbell Bench Press 3 sets of 2-6 reps
Military Press 2 sets of 2-6 reps
Dumbbell Lateral Raise 3 sets of 2-6 reps
Barbell Shrugs 2 sets of 2-6 reps
Close-Grip Bench Press 3 sets of 2-6 reps
Seated Overhead Barbell Triceps Extension 2 sets of 2-6 reps
Weighted Decline Crunches 2 sets of 2-6 reps
Standing Calf Raise 2 sets of 2-6 reps

Sunday - Legs, Back, Biceps

Barbell Squat 3 sets of 2-6 reps
Leg Press 2 sets of 2-6 reps
Lying Leg Curl 3 sets of 2-6 reps
Bent-Over Barbell Row 3 sets of 2-6 reps
Wide-Grip Lat Pulldown 3 sets of 2-6 reps
Weighted Hyperextensions 2 sets of 2-6 reps
Dumbbell Curls 3 sets of 2-6 reps
Barbell Curls 2 sets of 2-6 reps

Hypertrophy weekends

On Hypertrophy weekends, you are to perform two routines (one on Saturday and one on Sunday). Unlike strength weekends, where your main goal is to completely annihilate the muscle fibers in your body, hypertrophy weekends focus on stimulating the muscle fibers into new growth. By training in the 8-12 rep range, more muscle fiber recruitment (AKA hypertrophy) occurs. Below are the two routines you are to use on Saturday and Sunday during hypertrophy weekends:

Saturday - Chest, Shoulders, Triceps, Abdomen, Calves

Dumbbell Flat Bench Press 3 sets of 8-12 reps
Dumbbell Incline Flyes 3 sets of 8-12 reps
Arnold Dumbbell Press 2 sets of 8-12 reps
Cable Lateral Raises 3 sets of 8-12 reps
Seated Rear Lateral Raise 2 sets of 8-12 reps
Tricep Pressdowns 3 sets of 8-12 reps
Decline EZ Bar Tricep Extension 2 sets of 8-12 reps
Leg Raises 3 sets of 8-12 reps
Seated Calf Raises 3 sets of 8-12 reps

Sunday - Legs, Back, Biceps

Front Squats 3 sets of 8-12 reps
Leg Extensions 2 sets of 8-12 reps
Stiff-legged Barbell Deadlift 3 sets of 8-12 reps
Seated Cable Rows 3 sets of 8-12 reps
V-Bar Pulldown 3 sets of 8-12 reps
Alternate Incline Dumbbell Curl 3 sets of 8-12 reps
Cross Body Hammer Cur 3 sets of 8-12 reps

*Always remember to properly warm-up before working out. Begin each workout with a 5-10 minute session of cardio - the treadmill, recumbent bike, etc. After your light cardio session, complete a few light warm-up sets before moving into your first exercise.

How effective would this program be?

This program is very effective, no doubt about it. I used this very same program when it was impossible to get to the gym during the week. I made some excellent gains on this program, and I believe you can too!

The reason this program works so well that it simply prevents overtraining, which can be detrimental to your progress. The strength weekends are followed by 5 days of full recovery, which is extremely helpful in terms of recuperative time; thus, maximizing the body's recovery ability, which in turn leads to unprecedented gains in muscle. The hypertrophy weekends allow for a wider array of muscle fiber recruitment and stimulation, where as strength weekends annihilate the muscle fibers.

If you are a single parent with kids what are your options for watching the kids while you workout at the gym? At home?

If you happen to be a single parent with kids, you have several options in terms of watching your kids while you workout at the gym. Most gyms have nurseries now, which would be your best bet. That way, you can take your kids with you to the gym! Most of the larger gyms have programs geared towards entertaining the kids while mommy or daddy workout. If you don't want to take your kids with you to the gym and leaving them at the gym nursery, then hiring a babysitter would be ideal.

If you happen to be a single parent with kids who works out at home, you also have plenty of options. You can keep the kids occupied while you workout by putting on a movie for them to watch. Better yet, workout at home during their nap time.


Assuming diet was in check, how long would it take to see results?


With any program, results take time. If you assert yourself and really train hard, results will show quickly! There is no set time frame of when results will begin to show because each individual is different. However, I truly believe most trainees will see results within 2-3 weeks on this program due to the fact that this program really emphasizes on recovery and recuperation time, which will conclusively lead to outstanding muscle gains!

BONUS: What is the best weekend workout with no training equipment?

The best weekend workout with no training equipment is simply performing bodyweight exercises that work the upper body on Saturday, and bodyweight exercises that work the lower body and core on Sunday.

Try doing a circuit with the below exercises in which you go from one exercise to the next with very short rest periods. Do a total of five circuits in each workout. Keep the rep range between 10-20 reps for each exercise.

Saturday- Upper body

Push ups
Door Pull-ups
Triangle Push ups
Handstand Push ups

Sunday - Lower body

Bodyweight squats
One legged squats
Knee Jumps
Crunches
Bent-Knee Hip Raise

Best of luck with all of your training goals!
Mike

[Squats]

Introduction

A lot of people don't have enough time to workout through the week days and makes it a lot more challenging to get in a full workout. Knowing you have two days in the week to workout makes it a lot tougher than it should be. But if you are really wanting to stay fit and healthy or build muscle, then you will want to bust your butt in the gym that day. You can do a lot of different things on your two days to workout. Mainly sticking to a full body workout is best, or you could try upper body and lower body workouts. It's however you want to do it. I feel one way you can split up your workout is to have a repetition day and a heavy day using a full body split. Go heavy on saturday utilizing rep ranges of 4-6 reps after warm-up sets and for sunday just do the same routine (or different exercises) with 8-12 reps. This way you can build your strength, which equals size gains as well, as well as using a rep range that will help hypertrophy more then heavier weights. I will go through a few things you can do during your workout to get the most out your two days.

What is the best training program for weekends only?

There are many programs out there, but really there is none that fits a weekend workout. Most programs you see now adays are going through the week days and require more workout days then you have. I suggest you make one up yourself and do your best to grow. A lot of football players in the in-season use a 2-day split to prevent over training during the season. You can basically do what they do. You also want to choose the best exercises you can. Heavy compounds on the saturday and more isolation movements on sunday is one way to shock growth. Say you've decided to do a full body workout, what exercises would you choose?

What exercises would you perform?

The exercises you choose will determine a lot of variables in your training. Choosing the right exercises can really make you grow and some exercises will not help you as much. Always make sure to switch exercises every 2-3 weeks for variety and to shock the muscle into growing at a different angle.

Chest - Flat Dumbbell Press, Incline Barbell or Dumbbell Press, Decline Barbell or Dumbbell Press, Dips. These are good starting exercises to work the chest into growing.

Lats and Lower Back - Dead lift, Bent-Over Row, Pull ups, Chin ups, and Lat Pull down. To strengthen the Lower Back you can use Good Mornings, Hypers, Reverse Hypers, and SLDL.

Quadriceps and Hamstrings - Squats, Lunges, Step ups, and Leg Extensions. For Hamstrings, use the Glute-Ham Raise, Stiff-Legs, Leg Curls, Romain Dead lifts, and Reverse Hypers.

Shoulders - Brad ford Press, Military Press, Dumbbell Shoulder Press, Face Pulls, Lateral Raises, Front Raises, and Bent-Over Raises.

Biceps and Triceps - Chin ups, Barbell Curl, Dumbbell Curl, Incline Dumbbell Curl, and Hammer Curl. To work the Triceps, use Floor Press, Board Press, Rack Lockouts, Close-Grip Bench Press, JM Press, French Press, Skull crusher, Triceps Extensions, Triceps Dips, Pushdowns.

Grip - Plate pinching, Captains of Crush or Heavy Grips grippers, thick bar training, static holds, and wrist rollers.

Abdominal - Hanging Leg Raises, Low-Cable Pull ins, Weighted Swiss Ball Crunches, Dumbbell Side Bends, Reverse Cable Side Bends, Lateral Bridges, and Crunches.

Calves - Calf Raises

The Workout
Saturday
Incline Dumbbell Press 3 sets 4-6 reps
Dead lift 3 sets 4-6 reps
Stiff-Legs 3 sets 4-6 reps
Dumbbell Shoulder Press 3 sets 4-6 reps
Barbell Curls superset Close-Grip Press 3 supersets 6-8 reps
Crunches 3 sets 8-10 reps
Calf Raises 3 sets 15 reps
Grippers 3 sets of max reps

Sunday
Decline Barbell Press 3 sets 10-12 reps
Pull ups 3 sets max reps
Glute-Ham Raise 3 sets max reps (if you can do more then 20 reps with body weight, add weight)
Brad ford Press 3 sets 10-12 reps
Dumbbell Curls superset Triceps Extensions 3 super sets 10-12 reps
Swiss Ball Crunch 3 sets max reps
Calf Raises 3 sets 20-30 reps
Wrist Roller 3 sets 60 seconds

How effective would this program be?

This program will not be as effective as working out over the weekdays. Obviously it is not as good as most other programs, but for the time you have it is probably one of the best workouts you can do. With a good diet especially on workout days and after workouts you will start to muscle increases in a few weeks.

If you are a single parent with kids what are your options for watching the kids while you workout at the gym? At home?

One thing you could do is if you workout at a big fitness center, sometimes they have day care at the gym. Many times you could just drop them off at a family members house for the time your working out. At home, you mat be able to get them to workout with you. Just doing some basic exercises, nothing with weights of course. But just some simple stretching or crunches are okay. Also a baby sitter can be a good substitute to help you out.

[DSM18]

TOPIC: What Is The Best Weekend Program?


With busy lifestyles these days, for most people it is difficult to fit in working out during the week. Don’t loose hope, the weekends are a great opportunity for you to get in a training session that is both effective and time-saving. How? Read on and find out.

How to incorporate physical activity into your day when life is busy:

You may not have the time to allocated 1 to 1 ½ hours a day to train, but there are still ways you can improve your health and fitness at the same time you are at work, or during other busy times:

• Instead of using the elevator, opt to take the flight of stairs instead. Stair Climbing rates highly as a cardiovascular activity.
• Instead of parking your car close, try and park it deeper into the carpark at the shopping center and walk the distance.
• Walk, rather than drive to train station.
• OR, why not try fitting in a quick workout at lunch time providing a gym is availble? Here, you can have a quick HIT workout lasting 25-30 minutes, followed by cardio of your choice for the remaining 10 minutes. You’ll go back to work feeling fresher, rejuvenated, and knowing that you were able to achieve some balance in your life.

Other time-saving ideas.

• Keep a daily schedule to adhere by.
• Don’t try and take on more than you can handle. We’re only humans and can’t do everything. If need be, learn to say “NO” to people when you really don’t feel confident you handle what they’re asking for.
• Try and find a healthy balance of work and enjoyable activities – spend time doing relaxing things that slow you down and take your mind off work.
• Look for as many time-saving opportunities as you can, like writing in your workout log while in the train, or getting your children to help you out with the housework.


What is the best training program for weekends only?


Whatever your circumstances, it is essential you find a healthy balance between aerobic and anaerobic activity and flexibility, and training on the weekends is no exception. Cardio will maintain your cardiovascular system and prevent against lifestyle related desease, weight training will condition and strengthen your body, while boosting self-confidence while stretching, which will maintain your flexibility and aid in recovering of muscles.

So how can I do this if I can only train on weekends? I recommend performing both weight training and cardio on both days, performing each separately, and making sure you stretch for around 5-10 minutes both before and after training. Each workout should last no longer than 1 hour. Due to time constraints, its important to choose a routine that mimicks the same results, and in particular, hormonal resonse as you would achieve through training a longer split during he week.

The best way to do this is by 1: following High Intensity Training Principles, and 2: Finding as much variety as you can in such a short time period, and varying workouts with different exercises each week. HIT means less sets which preserve energy for those you do do, using heavy weight and doing compound movements and staying within a 6-8 rep range. These all help to maximize hormone production, whilst also building strength.

As for the routine, the bodyparts are split up as follows: first workout: Quads, hams, calfes and shoulders, then for the 2nd workout, Chest, Back and Arms. The split stays the same for the alternating week, but the exercises change. Why this split? It is perfect if you are only training 2 days per week. It doesn’t neglect any bodypart, and the order of the exercises have been selected to prevent fatigue. Chest and back are opposing muscle groups, and compliment eachother well. I have found training chest and shoulders close to each other, or in the same workout, to be unproductive, so I have separated them.


THE EXERCISES, AND THE WORKOUT:


Week one:

Saturday: morning session.

Dumbell press – 1-2 set, 6-8 reps
Incline rows – 1-2 set, 6-8 reps
Dumbbell flyes – 1-2 sets, 6-8 reps
Deadlifts – 1-2 sets, 6-8 reps
Seated Alternating curls – 1-2 sets, 6-8 reps
Lying EZ bar decline tricep extensions 1-2 sets, 6-8 reps

Saturday: afternoon – Cardio and Weight training can be performed at either time depending on your own preference.

Your choice of cardio performed at a medium Intensity for 20 minutes. Be sure to warm up for 5 minutes, then warm down for 5-10 minutes after completion. Also, do your stretching for 5 minutes before and after weights. If you wish to do additional ab work, its an idea to perform it after cardio.

Behind the neck presses – 1-2 set, 6-8 reps
Lateral raises – 1-2 set, 6-8 reps
Squats – 1-2 set, 6-8 reps
Lying leg curls – 1-2 set, 6-8 reps
Donkey calf raises or calf raises machine. – 1-2 set, 6-8 reps

Sunday: afternoon – cardio and abs.

Cunches – 3 sets, 15-20 reps
Incline Leg raises – 3 sets, 15-20 reps


After completing these 2 workouts, alternate with the following 2 the next week:

WEEK 2:

Saturday:.

Incline Bench press – 1-2 set, 6-8 reps
T-bar rows – 1-2 set, 6-8 reps
Weighted Dips – 1-2 set, 6-8 reps
Wide grip Chin ups – 1-2 set, 6-8 reps
Close Grip Bench Press – 1-2 set, 6-8 reps
EZ bar curls – 1-2 set, 6-8 reps

Afternoon: cardio.

Sunday: With cardio/stretching.

Dumbell overhead press – 1-2 set, 6-8 reps
Barbell Upright Rows – 1-2 set, 6-8 reps
Leg Press – 1-2 set, 6-8 reps
Stiff Leg Deadlifts – 1-2 set, 6-8 reps
Barbell Calf raises – 1-2 set, 6-8 reps

Afternoon: cardio with abs.

Swiss ball Crunches – 3 sets, 15-20 reps
Scissor kicks – 2 sets, 15 reps.


Muscle building tips:

Try to look for ways to make you workouts as intense as you can to make up for hours your missing – this can include using drop sets, training eccentricly, taking advantage of a slow tempo which will increase your time under tension.

Enjoy your training. If you look at it as a chore, you want get the same results as if you were filled with passion. Take advantage of the fact you train on weekends and look at it as a time to get away from work, family and the stress of life. Do something different each week, this is hard with weights, but switch the cardio up. Try some mountain biking, rollerskating along the beach, playing a game of basketball outdoors with some mates, running at the park or doing sprints at the track. Variety will prevent boredom, and make the time go quicker.

Training is only half the job in this weekend workout. Eating makes up a big part of the other half. Make sure you are eating properly, which is especially important if you are only training twice per week. Pay attention in particular to pre, during and post workout nutrition on both days, and eating healthy during the week. This is where you’ll be doing the growing (during the recovery period of Monday-Friday). And resist the temptation of staying up all night so you are the rest you need to get you through you workouts and to maximize recovery.


“If you believe, you will achieve”, not only believe in yourself, but believe in the program. If you hold negative attitudes they will destroy your energy, and most like you won’t get any gains. Not because the program is no good, but because your not putting yourself under the right conditions to get results. Don’t be victim to the placebo affect.

Don’t give in. 2 days per week is always better than not doing anything at all.


If you are a single parent with kids what are your options for watching the kids while you workout at the gym? At home?


There a few ideas here. Most gyms now have cafes, and some of the larger chains even have crèches. You could leave your children here while you work out. If these facilities are unavailable, if you know anyone at your gym who is in the same situation with kids, you could schedule with them times during the week where you could look after eachothers kids, while each of you trained. That way your both doing eachother a favour.

On the other hand, you can always form a close relationship with your neighbours, and ask them mind your kids. Don’t be afraid to ask.

If your kids are aged between 7-12, then encourage them to get involved in exercise too, a good idea is to get them joining a sports club, maybe basketball or football. While they are playing their games, you could use this time to have a workout. If your training at home, if they are interested they can join in, if they're too young, simply get out some toys or a DVD.


How effective would this program be? Assuming diet was in check, How long until I see results?


Like any program, results are highly individual. But generally, they will depend on:

•Your attitude to the program, if you believe that it will work, and embrace the change, theres more chance you will get results than if you are negative.

•How much you were training previously. If you were on a larger split, surprisingly for the first few weeks, you may progress simply to the shock to the system, but after a few weeks, the gains will come to a holt and progress won’t be as good as on your old split. On the other hand, if you are completely new to training, then you should see results within the first 6-8 weeks. Switch things up after this period, and expect to continue getting better.


BONUS: What is the best weekend workout with no training equipment?


Continue doing your cardio, but exchange the weight training for a full body bodyweight workout to be performed on either Saturday or Sunday. This will ensure you maintain a degree of strength, and tone. Do this workout with as little rest as you can, and if you have the energy, cycle through it twice.

Push ups – 15 reps
Chin ups – 10
Lying Torso raises - 20
Tricep Dips -15
Squats -25
Hamstring curls -10
One-leg calf raises -10
Crunches -20
Lying leg raises -15-20

Good luck with the program.

[blackenedskies]

What is The Best Weekend Training Program?

Training isnt easy, but neither is life. You will need dedication and desire to move forward. Now that you only have weekends to work out, things will be that much more difficult.

Well, Whats the Best Weekend Workout?

This is an upper-lower split. You will work each half of your body only once a week, which can be excellent for growth and recovery. But we have to Try really hard to destroy these muscle fibers of yours to make them grow throughout this 7-day rest period. Try to use a weight heavy enough(without sacrificing form of course) So that you fail at the last rep of the last two sets. Two-minute rest periods. Try not to take extra time, we want to destroy your muscle fibers. GROW.

Saturday- UPPER DAY

Bench press- 4 sets of 5 repetitions
Incline flyes- 2 sets of 8 repetitions
Chin ups- 3 sets of your one-set max minus 3. if you can do 10-plus, add 5 lbs and do 5 repetitons.
Bent-over Barbell rows-3 sets of 6 repetitions
Clean and Press-2 sets of 6 repetitions
Supinated Dumbell Curls-2 sets of 8 repetitions
Lying Barbell triceps extensions-2 sets of 6 repetitions
Dumbell shrugs-2 sets of 10 repetitions

DURATION: This workout should take about 50 minutes of time, if you do 25 second sets, and 2 minutes of rest.
15 minute of light cardio of your choice following immediately.

SUNDAY- LOWER DAY

Barbell Squat- 5 sets of 5 repetitions
Walking Dumbell lunges-3 sets of 20 steps
Straight Legged Deadlift-4 sets of 8
Lying Hamstring Curl- 2 sets of 12 repetitions
Standing Calf raises-3 sets of 12 repetitins
Leg Press Calves Presses-2 sets of 6

DURATION:This should also take about 50 minutes. If you follow the above criteria.
If you can, do 15 min of some form of upper-body involved cardio. (such as rowing, canoeing, kayaking, boxing.)


How Effective Will This Program be?
To tell You the truth, because of time constraint, It will not be as effective as other programs. However, it will give you some of the best results for a weekends-only training routine. This split hits all major areas of your body's muscles, thus inducing overall muscular growth in just two and a half hours a week. Trying to do bodyweight squats and clap pushups during the week would help to produce even further mass, if the body is given enough rest inbetween these periods.
This will Definetly give you results, no doubt about that.


What if I Need to Watch My Kids?

Well, you have a few options here:

1.You could hire a neighbor to babysit, or anyone with free time.

2. You could get some weights for your household, and have your kids watch a movie or something of the sort.

3. If your children are old enough, they can work in with you!!!

4. You may have to get up early. This isnt that uncommon, I have gotten up at 4:30 AM before to go and get some iron in.


Well... When do I Get My Results?

You should see strength gains within 1-2 weeks, and noticable mass gains with a month and a half, if not sooner. If you are completely new to the weight training world, results may come faster, or slower. Depending on lifting technique, diet, and persistence. Do your best every time!!!!!


What if I Have a Few Minutes, but no Gym??

Take a shot at this one!

Upper Body

Clap pushups-3 Sets of as many as you can get before you break your nose
handstand pushups(against a wall)-2 sets of your max amount
Door handle pulls-4 sets of your max repetitions, make sure to squeeze at the top of each rep.(grab both sides of an open door's handle, lean back, and pull your body towards it with only your upper back.)
Self resistance bicep curls-2 sets of enough pressure to only do 10 reps
Self resistance tricep extensions- 2 sets of enough pressure to only do 8 reps

**** In self resistance, you use your opposite limb to put force on the one performing the exercise.

LOWER BODY
Body Weight Jump Squats- 3 sets of until your legs burn REAL bad.
Hamstring Stretches- 3 sets of 25 second stretches
One Legged Calve Raises- do these on a set of stairs, 3 sets of 10.. or your max


Good luck, and I hope you can find more time in the future!!


-KS

[blackenedskies]

there is no way in hell im placing this week, 4 people wrote.





KS