Hey Paul, following your work for a while, wanted to ask a question. What is the best balanced overall program for training 2 x a week? I work not set hours and want to get back into training for strength/size and conditioning. My job is physically demanding at times and the shifts rotate. I know training 2 x a week would help with my recovery and time schedule. Any advice will help.
Here you go.
try out full body and keep the rest days the same. do a volume and an intensity day.
That looks pretty solid! Isānt it lacking upperback/back work? Need my shoulders to be as stable as possible with my job.
You could always do some band pull aparts every morning or evening. 100 each off-day wouldnāt break the program, Iām sure.
Program looks great, just wondering why the push:pull ratio is more push centric
Itās not. Itās split pretty evenly.
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For an āold Worn out guyā Will the Full Body Training For Advanced Lifters , work to, as a 2 day a Week program? Iām unable to Squat-deadlift and benchpress at the moment. And I can not train that heavy. But i really like the above program and the performance training are easier on my joints./Rgds B. Nilsson
This will absolutely work. 100%
Thankās
Forgott to say, it feels like the best and smartest whole body program I ever triedš
Thank you man, I appreciate that! Keep giving the feedback on it for me.
Hi Paul
Wifeās about to have our third daughter so I need a 2 day a week program with hypertrophy as main goal.
I may give the 2 day approach you posted a 3 month go, and then the advanced full body article pared down to 2 days a week, a 3 month go too, see which I respond to in terms of mass gain.
Thanks for the ideas!
Aaron.
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Started the āfull body training for advanced liftersā routine.
Plan on using for next 3-6 months, on a 2 day a week template rather than 4 day. slow mass gain required this winter while handling new baby girl number 3.
Changed a few moves due to not having access to machines - train at home garage with barbell dumbbell and body weight only.
Already loving the idea of having prs to chase again. Have not done that for too long.
Paul mentions a slow controlled lowering in the performance / pr set. And a slow negative as well as concentric for the pump work.
Would a 2111 tempo be about right for the performance / pr sets? So I initiate with target muscle, squeeze at top, lower controlled?
And a 2020 for pump, so slow concentric and eccentric?
Or should I not be worrying about tempo, pauses and squeezes when trying to hit performance / pr goals, and should just ensure itās a controlled lowering?
Perhaps Iām over thinking this. Just wanted to ensure getting most out of pr sets.
Will get back to all in 6 months time on this!
Just use a very controlled eccentric on your movements and a powerful but controlled concentric. This will minimize the overthinking.
Ok, will scrap the 2111 mind set. Thanks for the tip, coach.
Paul. 3rd daughter has arrived!
Quick Q regarding the full body advanced program - I have ran this as I had planned earlier - 2 day instead of 4 day schedule - it is amazing! Thanks for the ideas! Ran with mass gain expectations from from blue collar mass training nutrition article regarding weekly mass gain of 1-2lb a month max, and itās working!
Anyway, Is it a deal breaker if I stick to doing just the main pr work sections on the 2 main lifting days however due to the random nature of my baby schedule, can I move the 2 āpumpingā sections to āanytimeā within the week that I have free 10-20 mins?
So:
day 1 (Monday) upper pr , lower body pump day 2: (Thursday) lower body pr, upper body pump
will look more like:
Day 1 Monday : Upper (chest shoulder Tri bi) pr exercises and sets
Day 2 Thursday : lower (leg back) pr exercises and sets
Any other time in week:
1st random 20 min session: lower pump.
2nd random 10-20 min session: upper pump.(body weight or light dumbbell used to chase pump so easy to do in lounge / with wife / while kids sleep etc)
I think itāll put less pressure to squeeze in workload. Hope it makes sense. In fact, a bit like 2 big 2 small schedule from Big15ā¦
Aaron.
*1-2lb a week, I meant. Iām up 4 lbs in 4 weeks just by adding in 3-400 calorie shake.
I donāt know what it being a ādeal breakerā would mean. If you can make that work, make it work.
The pump work isnāt going to drive growth. I used it for restorative purposes mostly. And to simply keep the motor patterns fresh with a lighter load.
In other words, if you drop the light pump work you may not see any difference at all so long as youāre progressing on the big stuff.
Thanks for that Paul.
Working to a top pr set for each of the 3-4 main lifts per day has had me done within 30-40 min. And having them as my 2 main sessions per week over the next few months will allow me to focus on just prs when in the garage weight room, and focus on family life, much easier. Iāll bang out pump work as and when possible, if I have a spare 10 mins, and if not, no bother.
Appreciate the time for your reply.
Update you end March.