Any once a week workouts ?

[nightwolfz]

Due to a situation that I'm not gonna go into details, I can only goto gym once a week. Are there any workouts based on that ?


Also I had another question in mind, if you give yourself so much time to rest, wouldn't it be best to train to failure (fullbody?).

[nightwolfz]

Last time I did deadlifts, squats, bench press and mil presses. All 5x5 or 5x6, with enough rest between.

[Mr Vincent]

Once a week is better than zero times per week.

Yeah, go ahead and do a full-body workout. Even if you are only working out once a week, you need to start with lower weight and move up as the weeks go by.

[NaturalHIT]

If you consider HIT...
Twice a week would be ideal, but even once a week is doable.
I am confident anyone can make good gains even once a week, as long as the diet is good on non-lifting days.

Second of all. Don't be afraid to split body in 2 workouts. Atrophy only begins AFTER 2 weeks, so if you HIT a muscle once every 2 weeks you won't be loosing your gains. Also you can do a very light (just the warm-ups) alternating workout after your main workout.

There are 2 possibilities to split.
Push/pull or upper/lower body.

I like push/pull better.

#1: Bench Press
Shoulder dumbell press
Some rear delt work (depending on equipment)
Tri's optional
Hack squat or smith squat

#2: Lat pull downs
Bi's
Dead lift
Leg curls
Calfs
Abs

The order of exersises is very important. I can explain why.

Your thoughts?

[dethmetalanimal]

Last time I did deadlifts, squats, bench press and mil presses. All 5x5 or 5x6, with enough rest between.

through in rows/pullups and you've got all the basic compounds.

i'm in the same boat as you and was thinking of doing pretty much the same workout this weekend. i was planning on doing the following:


Squats
Dips
Deads
Pullups
Military Press

[JoeShmoe]

Due to a situation that I'm not gonna go into details, I can only goto gym once a week. Are there any workouts based on that ?


Also I had another question in mind, if you give yourself so much time to rest, wouldn't it be best to train to failure (fullbody?).

Yes, it could work, but the results will probably be somewhat slower than a more frequent routine. Anyhow, I would suggest you do the same exercises each time, and make it a full-body workout (even if it's abbreviated).

You could train to failure sometimes, but you don't necessarily have to all the time. Maybe I should say train close to failure and focus on poundage progression.