Hi guys. I can only train twice a week. What program to use? The goal is just to be in shape.
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Gym twice a week
Hi guys. I can only train twice a week. What program to use? The goal is just to be in shape.
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How long do you have to train?
>How long do you have to train?
Half a year
Oh for fricks sake you autist
top kek nice sketch
Just train arms.
Do push-ups and sit-ups every day at home.
def 2 full body workouts. Also do what the calisthenic bro say and do push ups situps and pull ups in your spare time. You will look like a freak in 6 months frick I am getting pumped just thinking about gonna knock out some sups thats what we call push ups at the jim thats what we call the jim at the gym just so you know haha.
it is possible since most programs hit muscle group two times a week anyway but it's gonna be very hard to spend that much time in the gym during those two sessions.
imo anon should just do 2 hard but basically regular length workouts. Yes he won't get enough volume but if all you have is two days and you don't want to spend 3hrs+ in the gym, might as well make the most of it. Splitting hard sets of compounds between the 2 days (bench+deadlifts+pullups and squats+OHP+dips, or something like that) and a handful of more targeted movements to blast whatever he missed should be fine for generic "be sorta fit" goals. Maybe 6-7 exercises total, 3-5 sets per, totally normal daily volume. Not enough for the week but again he can just go super hard every day to compensate
I did that for a year.
No gains were made.
It's either 4-5 days or don't train at all.
Full body and compounds, try to do some calisthenics at home too
Mike Mentzer Heavy Duty regime.
Upper / lower body split
Induce hypertrophy. Emphasis on max recovery. Done.
Have a push and a pull day you alternate. Incorporate 2 Leg exercises into each one.
Day 1
Bench / Dumbbell Press Alternate
Pec Deck / Fly Alternate
Lat Raise / Shoulder Press Alternate
Dip
Squat
Leg Extension
Day 2
Row / Upright / Bent Over Alternate
Pull Up / Lat Pull Down Alternate
Curls / Alternate Hammer Dumbbell and Barbell
Reverse Fly / Cable Crossover
Leg Curl
Deadlift
Then at home have days where you do body weight stuff, crunches, push ups, pull ups / chin ups, planks, etc.
I've been going to the gym 2 times per week for a long time due to hectic work schedules. It works, but you need to do full body workouts. Decent gains but could be better.
2 days a week? Pussy. I’m a local truck driver and go every other day after working a 12 hour shift. Do better gaygit
Pussy
I go twice a week and do this
Day 1:
Squat 4x8
OHP variation: 4x8
Pull-ups: 3xF
Bent over row: 4x8
Sit-ups: 3x20 + back extension x10
Day 2: same as day 1 but replace bent over row with romanian deadlift 4x8 or traditional deadlift 3x5, or I guess you could just do the rows again.
Tips:
I start a clock when I do my first set, I do each set at a constant time increment such as every 60 or 90 seconds, keep the intensity higher and finish the workout faster. Most people take longer time than they really need.
OHP variation means any press over your head
You may replace the OHP with a bench press if you want to focus more on chest
Or you could do both, I only do OHP because I spend less time in the gym that way.
The reason there is only 1 push and 2 pulls is because I work at a computer and train this way to counteract hours of sitting down.
Progressive overload applies to every routine including this one
Warm up, but don't take too long just do some dynamic movements
While I don't have the best body on this planet, but I'm walking around like this while only training at home few times a week. I've made my own program which takes like 30-40min of work and doesn't require anything more than a pull-up bar and barbell (no weights needed).
Gym is a meme. You can have a decent body with just eating right and having some occasional training once in a while at home.
What do you do? I got free weights and a pull up bar. But I can't imagine more to do with a bar other than just up and down.
Fullbody SL5x5 + some pull-ups/chin-ups, dips/face-pulls. I changed after the first 4 months from 5x5 to 4x12 for compounds or 4xFailiure
I do this and in my third day I do fullbody calisthenics at home.
I'd say I look good enough, just eat a lot of protein everyday