This two day split is what I used when I didn’t have the means to get to the gym often enough. Now this doesn’t say what you do in those split, but just give you an idea of how to workout twice a week and maximize your gains.
Day 1: Upper body
– do 2 exercises per body group and make sure to not exceed 45 minutes. If you have been working out for a couple of months now, and training time is limited and you need to do only 2 days a week training, then you can add 3 exercises per body part and stay in the gym for 1 and a half hours.
Day 2: Lower Body
– because this can be very strenuous even for the avid trainer, I’d suggest keeping this to only 2 exercise per body part.
Because of this split, you can do it one day after the other, so Monday train and Tuesday you train and the rest of the week you are off. Or Friday you train and saturday you train and you be off for the rest of the week. Or, you can do Monday train and friday train, every day in between and afterward, is off days. The point is, that because your training each body part once a week, you are not going to over train and you’re definitely not going to lose the possibilities of making gains. I actually made my best gains under this type of training, earlier this year. So it’s definitely possible to still see gains. Unless you trying to be a bodybuilder, who competes, there’s no reason to get to 5 days a week, if you can’t.
Continue reading for some more information in regards to breaks in between, resting and etc.
Make sure to rest 1 minute in between sets. Use a watch timer, to help you so that you can recover between sets. As you’re doing 2 exercises per body part, if you’re not beginning, do about 3 sets per exercise. In between different exercises, wait about 3 minutes. Make sure to stretch in between your exercises and in between your sets. If you feel overwhelmed, rest till you feel comfortable to keep going. Last thing you want to do is injure yourself. Remember, every one is different, so someone who maybe able to get into another set of training after 2 minutes, another person may need the full 3 minutes and most likely the former has been training longer and has different goals.
Use nice concentrated contractions. Form remember, is key to building muscle mass. Make sure to use the rep range between 8 and 10 reps. Pick a weight that you can only do those numbers with. If you pick a weight that’s pretty light and you feel you can do more, you’re using the wrong weight! 😛
Your diet has to be in check for gaining weight while training twice a week. If you eat as if you were training 4 to 5 times a week, you will gain more body fat than intended. Remember that to gain muscle mass, you have to eat more energy than you are exceeding but if you’re energy is very limited to two days a week instead of 4 to 5 days, you will require less intake of nutrition to support that type of training.
Use the calorie calculator, to determine the amount of calories you need. Unfortunately, that calculator only has the minimum of 3 days a week as activity levels but, I’d suggest reducing that recommended calorie maintenance they calculate for you, by 100 calories. Shouldn’t be much. Or, add 400 calories above that maintenance for 3 days and you’d be fine. Either way, regardless, you would have to monitor your intake because these calculators are just estimators and not written in stone. Sometimes based on your body type, you’ll have to add or reduce calories to suit.
I’d suggest using the scale and the mirror to determine if you’re gaining anything. The scale will show you the LBM and the body fat that inevitably will be gained. The mirror will let you know if you’re midsection has increased due to too high of a body fat gained. Trust me, you’ll know if you’re gaining too much fat from your starting position. I suggest when this time comes, recalculate your calorie intake and go from there. Use the 3 weeks guide to help you figure out if you need to adjust or not. This means, after 3 weeks, if you haven’t gained but in fact have lost weight, this is when you adjust things.
Finally, remember that weight training is a give or take and an environment of learning. You are the only one who will know if diet and training, is working in sync with each other. Monitor yourself regularly, and make adjustments when needed. You aren’t always going to have steady gains or steady losses, if you’re cutting or bulking, so personal assessments is necessary.Read More »