Dorian Yates, among the most impressive and dense bodybuilders, spent most of his career working up to only one hard set on each exercise done once a week. Aim for two to three days per week of strength training. A major change in my training routine complements the new findings on the harm of too much exercise. Include full-body workouts that focus on compound exercises. The point is that, while probably not ideal, training twice a week can still be effective. “Strength training twice per week is perfect, but once is a waste of time,” Boyle says. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. If you can do a 225 lb. Periodization meant they would avoid going as heavy and for as many reps as they could. Those doing the full body workouts did a total of 11 exercises, and 1-2 sets per exercise. In fact, you may find you like how much energy and excitement you bring to your two workouts. When you train thrice a week, you'll be doing whole-body workouts, meaning, you'll train both upper and lower body in each session. Clarence pushes himself hard twice a week, once strength and once endurance. And a good powerlifting program will no doubt take your results to another planet!. Subjects in the once-a-week group did two exercises in each workout, performing 5-10 sets per exercise. This and other strength training workouts can reduce your chances of getting injured playing sports or doing other activities. Think about it. If you can commit to this, throw in some conditioning work once or twice a week, and keep your diet somewhat in line, you won't lose any ground. “Sure, you can potentially gain strength on one workout a week, but you would continually be sore. ... You may not be lifting a lot of weight during the routine, but you can be rest assured that your strength will increase. Here's what a sample training week might look like: Monday. Both Ed and Doug would periodize their routine, even at only once a week for each lift. Weight Training Frequency: Each muscle group/body part is trained to some degree once every 2nd or 3rd day, making this a high frequency split. Why This 20-Minute, Once-a-Week Routine is the Best Thing--Ever--for Anyone Who Detests Working Out ... slow-motion strength training. Imagine doing … These are moves that work multiple muscles at a time. Weekly Schedule: It’s 3 total weight training workouts per week (all of which are full body) done in an every-other-day format with 2 consecutive days off at the end. Strength has always been the standard by which “manliness” is measured. My New Routine. At that time, most top-level bodybuilders had long training sessions that included more than 20 sets per body part, 5-6 days a week, and Mike thought they were doing it completely wrong. These workouts can (and usually should) be a tad longer than what you'd use if you were training more frequently. 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