Would an ADVANCED lifter be able to gain working out 2 days/week ONLY on a SPLIT?

[miscmonster]

I've been wondering this. Though it may not be optimal would it still be possible for an advanced lifter to gain muscle and strength on a 2 day per week body part split such as

Mondays: Chest/shoulders/tris/abs

Thursdays: Back/Quads/Hamstrings/Calves/Traps/Glutes/Lower Back/Biceps/Forearms

[miscmonster]

Bump

[bravo96]

Bump

Eric lilliebridge trains only 2 main workouts a week.

Stan effeding only trained twice a week when he set his raw world record.

So is it optimal who knows..... Can it be very effective, yes

[akolatier]

I don't see why it wouldn't work. It may not be optimal but as long as your muscles have enough time to recover before the next workout it should work alright. When I'm bulking I workout every other day so that's an average of 3.5days/week. I split it up into chest/shoulders/tris, back/bis, and legs/traps. It gives adequate rest to grow. Less is more in this sport. It's also more about nutrition than anything else. Make sure your nutrition is spot on and if you are only lifting twice a week, I would recommend looking into carb cycling.

[miscmonster]

These answers are very encouraging! I was thinking in terms of both size and strength aspect. Even though it is a two day SPLIT, would one be able to progress continuously in terms of strength as well as HYPERTROPHY?

[davisj3537]

Mondays: Chest/shoulders/tris/abs

Thursdays: Back/Quads/Hamstrings/Calves/Traps/Glutes/Lower Back/Biceps/Forearms

This tells me you probably aren't advanced. No intelligent athlete would devote an entire day to pushing and then put every other muscle into some hodge podge workout. Your back alone needs more work than your chest/shoulders/tris, much less trying to throw in everything else. The idea of working out two days per week is fine, but this is an awful way to do it.


This picture looks like it has a better chance of balancing than your routine.

[Ovie466]

sick burn davis

[davisj3537]

sick burn davis

I wasn't really trying to burn OP, but I hope it got my point across.

[miscmonster]

This tells me you probably aren't advanced. No intelligent athlete would devote an entire day to pushing and then put every other muscle into some hodge podge workout. Your back alone needs more work than your chest/shoulders/tris, much less trying to throw in everything else. The idea of working out two days per week is fine, but this is an awful way to do it.


This picture looks like it has a better chance of balancing than your routine.

Iron Addict has a 2 day per week split that includes back with legs.

[davisj3537]

Lets do some simple math

Chest/Tris/Shoulders/abs=4-5 major muscle groups depending on how you want to call it

Back/Legs/Biceps/Forearms=12 major muscle groups minimum

Yeah...so not balanced at all


You do whatever you like man. You asked for opinions and you've gotten mine. Best of luck to you.