Has anyone tried this? I was doing some research on this and found a ton of solid research saying its highly effective.The routine is really simple. Basically you pick 2 days per week with 72 hours break between workouts. mon/thur ext.Then you do 2 sets full body til failure.I have to say i have been trying it and getting much better workouts per week than doing the 5 day split. My workouts are much more intense.Has anyone tried this?
>>77142050good job posting the full picture unlike that other faggot
>>77142050>much more intenseyes I'd probably go mad rpe too if I had to lift the barbell once a month
>>77142056its twice a week homo. Most 5 day splits lift one muscle group once per week this is twice.
I do exactly this but I can't really compare this with anything because I'm a beginner. It's going great so far, only 8months in and bench is already 80kgs(180lbs)X7 (so I guess I could 2pl8 one time), squat is at 3pl8ts x 3. I always train to failure, always 1h30m minimum, often 2h+. I like it. I leave gym totally rekt tho.
>>771420782H sounds over kill are you doing compound lifts besides squat and bench? how has the gains been?
>>77142050ENHANCE
>>77142050I do it because I still need recovery for sports and other athletic activities. If your only physical hobby is weight lifting then you should do it as many days a week as possible.
>>77142340>If your only physical hobby is weight lifting then you should do it as many days a week as possible.maybe if your on gear
>>77142050god i love bitches on cycle
IMAGINE THE SMELL
>>77142715i almost puked from imagining
>>77142715I am, and it makes me hard
>>77142083>>77142078my plan is:- bench 4 sets- tbar rows 3 sets- pecs machine 3 sets (idk what it's called, you sit down and push kek)- squats 4 sets- sitting cable pull 3 sets- lateral rises 3 sets- bicep and tricep on cables 3 or 4 supersets depending on pump- ab crunches 3 sets- deadhangs if I still feel like it - treadmill if I still feel like it gainz are good I guess I started with 50kg bench 1rm now it's about 100kg. people started noticing recently
>>77142050people are following people's advice on OPTIMAL training in the sense of fastest muscle gain rate per X timeframehowever, people forget that you can do 2 sets per week and you will still grow, just not at the maximum rate (i.e. 'optimal'). i pose the question to you: if you feeling better with 2 workouts/week and growth is still there, why adhere to other people's opinion than your own?to answer your question: yes I tried it and one should definitely experience a training cycle where for each workout you are maximally recovered. i personally even did only 2 sets per exercise, because i felt the 3rd one led me to sandbagging the first two, especially the first one. I am much more in favor of 1st set in the 4-6 rep (heavy set) and 2nd set in 8-12 rep (volume). First one is easier to adapt to strength progression imo, whereas the 2nd one is easier (and safer) to fail due to lower weightFrom there on, you can try to min-max your personal routine to form the sweet spot of gains/timeframe + recovery + adaptation to life situation (family, kids, career/work). currently i am on a 3xWeek (upper, lower, fullbody) and 1 HIIT day
>>77142050I've wondered this about cardio. The recommendation is 300 min/week. Can I do that in two long-ass biking sessions and get the same benefit as 60 min 6 days/week?
>>77143602
>>77142050>til failurekinda destroys any benefits you would get from extended recoverysounds kinda retarded
>>77144965Post body
>>77144998no youwho reps until failure in the year 2026?
>>77145068chads
>>77142050Imagine being the seat.
>>77142050Look up the vids for Dr Mike isreal on YouTube. /fit hates him, but he talks a lot about 2 day a week programs. He has a lot of good stuff to say about it.
I do this.I workout two days a week, about 3hr30min per day.I do it, because I prefer spending a whole day working out, and relax at home my other free days, thus saving commute time and showering time, and with how much resistance I have built up, it would feel lame leaving the gym after just an hour or 2 when I'm perfectly fine, instead of leaving after being completely exhausted.It worked when I was bulking, it worked when I was cutting, and it works now that I'm maintaining.
>>77142050Better growth happens at 6 to 7 times a week
I've tried it but it makes the workouts very long and I'm not mentally in it after 1 hour and a half so the accessory work at the end is just sufferingAlso I happen to like working out so I prefer doing a little bit each day. Having a home gym definitely helps.>>77144965Other way around, the extended recovery allows you to go to true failure and not wreck your performance on the following workouts
>>77142050I did, kinda out of necessity:>2 full body workouts a week (only one has legs though) - high intensity, low rest times, going it 0-1RIR, usually takes around an hour>1 minisession for calves and forearms>1 cardio3 FBWs once you're quite strong are usually not feasible long term unless you do deloads and program it well.5 days splits take too much time and usually require a well equipped gym with machines (I do mostly weighted calisthenics and very few open kinetic chain movements, so my minimal home gym is enough).I basically don't plateau at all with this training, the biggest obstacles are reoccurring injuries once I get too strong. Actually it's been working so well that every other training method feels retarded to me now, but maybe I'm just a GDE and can't recover as well as the guys here who claim to OHP 2pl 3x a week on top of their daily boxing + muay thai + bjj sessions.
>>77142050>full body till failureIf you’re talking about compounds (big 5), I personally don’t recommend this. Keep one or two reps in the tank.>>77143602>>77144916If you have the time, yes. But it all depends on recovery. Same as lifting, spreading across the week has a point.
