Question: CW, due to work demands I can only lift weights twice per week. The other two days I do Muay Thai. Can you help me design a program to get bigger and stronger? Thanks, BS
CW Answer: First off, when you can only train twice per week it’s essential to do total body (i.e., full-body) training. This allows you to hit all the major muscle groups twice per week, and that’s sufficient to make progress. In fact, I have many professional fighters perform two total body workouts each week since they’re constantly toeing the line of overtraining because of all the boxing, wrestling, jiu-jitsu, etc. they must also perform.
Since you only have two days per week to get bigger and stronger, there are a few adjustments that should be made.
1. Increase the Volume of Each Workout: In my book, Huge in a Hurry, I outline a system of training a total number of reps per exercise with a specific starting load. For example, you might start with a load you can lift 6 times and perform as many sets as it takes to reach 25 total reps for that lift while sticking with the original load. Each subsequent set typically consists of fewer than 6 reps due to fatigue: that’s how it’s supposed to be. So to reach 25 total reps, your reps for each set might be: 6, 5, 4, 4, 3, and 3.
However, with only two workouts per week it’s better to perform a greater number of total reps per exercise, such as 40 or 50. When the total number of reps is up around 50, use a lighter starting load. A load you can’t lift more than 8 times for the first set works well in this case. If you attempt 50 total reps with a 6 rep max you’ll end up doing too many sets of 1-2 reps in the end.
So your quest to reach 50 total reps with the original 8 rep max will probably go something like this: 8, 7, 6, 6, 5, 5, 5, 4, and 4. The other option is to perform 10 sets of 5 reps and avoid reaching failure on any set.
Now you might think that 10×5 per exercise would protract the workout. It won’t if you use compound lifts and organize the exercises in a circuit. I favor a higher number of sets, and that’s why I’m also a big proponent of circuits. The following full-body workout, for example, can be finished in approximately 25 minutes:
1A Pull-up from rings for 5 reps
Rest 30 seconds
1B Dip from rings for 5 reps
Rest 30 seconds
1C Romanian deadlift for 5 reps
Rest 30 seconds, repeat 1A-1C nine more times
2. Perform Unilateral Exercises Each Week: Performing exercises one limb at a time is essential in any training program, regardless of the frequency. But when the frequency is low it becomes even more important to have a workout that builds stability strength around the joints and spinal column. This ensures that your body stays strong and in balance.
So your second workout of the week could look like this:
1A One-arm row for 5 reps, each arm
Rest 30 seconds
1B One-arm bench press for 5 reps, each arm
Rest 30 seconds
1C Reverse lunge for 5 reps, each leg
Rest 30 seconds, repeat 1A-1C nine more times
Again, this is a relatively brief workout that takes around 30 minutes, even though you’re performing 10 sets per exercise.
3. Add More Exercises to the Circuits: Make the most of your two trips to the gym each week by adding exercises that target your weaknesses. The above examples fulfill the requirement of a total body workout: upper body pull, upper body push, and a squat or deadlift or lunge variation. But if you have the time, add more exercises to the circuit. When a client is limited to two workouts per week, I’ll typically perform a circuit of five exercises. The two extra exercises don’t have to be compound moves: you might want to add a calf or abdominal or arm exercise.
When you add extra exercises to the circuit, decrease the volume of each exercise to 40 total reps. Here’s an example:
1A Pull-up from rings for 5 reps
Rest 30 seconds
1B Dip from rings for 5 reps
Rest 30 seconds
1C Lateral raise for 5 reps
Rest 30 seconds
1D Romanian deadlift for 5 reps
Rest 30 seconds
1E Ab wheel rollout for 5 reps
Rest 30 seconds, repeat 1A-1E seven more times
Follow these three steps when you’re limited to two workouts per week and you will get bigger and stronger.
Stay Focused,
CW
