Training 2 Days a Week

Training
21

Here’s what I advise…

You can pick two “little movements” and do those at home to fill in the gaps, more or less.

Curls, side laterals, a triceps movement, etc. Just warm up and do 2 sets to failure at like 12-15 reps. If you stack on top of your big work you should be G2G.

22

That sounds brilliant. And pretty doable.

Week 1-
Day 1:
Quad Move Top set 7-10.
Ham Move Top set 7-10.
Horizontal Pull Move Top set 7-10.
Vertical Pull Move Top set 7-10.
(1 top set with calves and neck work)

Day 2:
Chest Move Top set 7-10.
Overhead Move Top set 7-10.
Tricep Move Top set 7-10.
Bicep Move Top set 7-10.
(1 top set of calves and neck work)

Week 2- rotate with a different movement. And repeat. Try beat logbook by 1 rep or couple kg. Slow control eccentric , controlled but explosive concentric.

Then, possible 10 minute mini sessions in week, done with very slow concentric and eccentrics, with little psych.

  • BB Reverse Curl supersetted BB overhead extension 2x12-15+
  • DB Lateral raises supersetted DB rear Delt raises 2x12-15+
  • Wide Decline Pushups supersetted bench dips 2x12-15+
  • Sissy squats supersetted stability ball hip thrusts 2xMax.

I’ll do these mini sessions IF and when time permits, but won’t stress if I do none!
This looks amazing - Appreciate all the advice Paul!

23

Hi Paul / anyone else interested in the 2 day a week program from above,

Update - nearly 5 months of a version of the advanced full body workout, done 2 days a week as Paul’s recommendations above.

Weight gain: 79kg to 85kg.

Prs on all lifts, done under control and focussed on muscles doing the work.

Some weeks, did no pump work, just a pr set per body part.
Some weeks, one lift per body part a day, 5 days a week, a bit like Paul’s 30 mins to mass template, but I was done in 10-15 minutes! Worked up to one pr set.
Some weeks, 2 day template from above and pump work done randomly in the week in ten minute slots.
Some weeks, 2 days done over the weekend, workdays used for rest, neck or calf work, or cardio.

Major take home - one pr set, one lift per body part, tracking prs and trying to beat them, led to progress in strength and gain in mass.

Highly recommend for older, beaten up, very busy lifters with lots of commitments who still want to gain weight / mass.

Thanks for the advice Paul.

Going forward:

  • resetting lifts by 10-15%, due to hitting “breaking point” of form.
  • slight change in lifts (for example, seated presses instead of standing) due to feeling previous disc injuries.
  • Sticking to 2 days with pr , pump and conditioning work.
3 Likes
24

Dude that’s great work. And once again shows that the needs for a lot of frequency is incredibly overrated.