Training Two Days a Week

Many are those who have little time to train, and there are also many who would like to train for strength and muscle but further train other sport. For such persons, training of only two days a week like the one we propose is of pearls.


When you can only train twice a week is advisable to perform a full body workout (ie full body). With this we get to play all the major muscle groups twice a week and in fact, according to Waterbury, there are professional wrestlers who stick to this way of training to fit all martial arts practices.

By having only two days a week to build muscle and get stronger, you have to make some adjustments.

1. Increase Volume of Each Training
Normally Waterbury generally recommended a total of 24-25 repetitions per exercise with a load of about 6 MR. But with two workouts per week, recommended a number of repeats of 40 to 50 per year with a lighter load of about 8 MR.

That way if for example you try a total of 50 repetitions with the weight you can do only 8 row (8RM) login for this exercise can be something like this: 8, 7, 6, 6, 5, 5, 5 , 4, and 4. Another option, much more reasonable, try to spread the fatigue doing 10 sets of 5 reps and avoid reaching muscle failure.

Taking advantage of the time
To avoid lengthening the training with many sets, we organize the different exercises in circuit. That way we can get 10 sets of 5 for several years in a shorter time. For example, a training like this is achievable in about 25 minutes.

    1A into rings 5 ​​reps Chin

2. Unilateral Conduct Exercises
Unilateral exercises produce greater stabilization force in the joints and spine, helping the body stay strong and balanced. Therefore, the second workout of the week could be something like:

    1A Remo one-handed 5 reps each arm

This training has been extended a little more due to changes in the hand and foot, but can be performed in about 30 minutes.

3. Add More Circuit Exercises
Although the training described above and have what it takes to be considered full-body, we can use to add some more exercises that focus on our weaknesses if we have time. About 5 years in total may be well, and the two additional exercises need not be complex movements murtiarticulares. Twins exercises, arm or abdominal fit perfectly.

If you add additional exercises, it is best to limit the amount of repetitions of each exercise to 40 in total. Here's an example with an additional abdominal exercise.

    1A into rings 5 ​​reps Chin

To the other day an example would be:

    1A Remo one-handed 5 reps each arm

Closing Remarks by Maokoto
* I would recommend starting this type of training that we can move a weight for each exercise 10-12 times instead of 8RM mentioned Waterbury. So we have room to adapt to the faster pace and work up circuit weight / reps as the weeks progress.

* How to progress? A good policy might be up the weights by 2-5% every two weeks, but this can be cumbersome in exercises like chin-ups and more.

Another way that I think simpler is to try to achieve the aim of repetitions in fewer sets and using longer time series, ie, if we are doing 10 rounds of 5 reps on the circuit, we can pass to 5 rounds of 6 reps and 4 rounds of 5 reps, 50 reps that are still in total but only 9 made in your lap. Then we could go through 6 rounds of 6 reps and 3 rounds of 5 reps (51 in total). The total number of repeats can fluctuate a little (2 reps up or down) but the idea is increasingly doing more work in less time.

I leave a table for guidance both for the version of 10 laps of the circuit to the 8, although each can create your own according to the principles that I have. The notation x Reps laps of the circuit on lap. That is if I put 5 × 6, 4 × 5 means do 5 laps of the circuit of 6 reps and 4 laps of the circuit of 5 reps.

    Table of progression for circuit training (circuits x repetitions)

* Do not be too rigid with rest periods. Especially when you start to move up the progression. It's fine if you have to rest 45 seconds or 60, especially in the last series. Of course, if from the first set and you are forced to unwind more than 30 seconds, you're forcing a lot of progression. Low weight or back steps.

* Of course the exercises can be replaced by similar exercises. The idea is an exercise of pull, a push, a bottom rail and accessories. For the second day the idea is the same, but using unilateral exercises. For example on the first day could be chin ups, dips and squats and second Dumbbell Loaded with 1 hand, 1 hand Military Press Dumbbell Deadlift at 1 and leg.

* This training can serve as a training base for 3 days. On the third day you have several options:

    Dedicate yourself to doing cardio or light exercise (stretches etc.)
    Make a routine Crossfit, Kettlebells or Dumbbells of
    Repeat the first training week (routine plan A / B)
    Working grip or other group delay, etc..

Enjoy it
Based on the article "Total Body Training Twice per Week" published by Chad Waterbury.