Workouts per week reddit 100-105 RPM (bike or elliptical) Rest until 3:00 - Go Hard for 40 Seconds (1:20 rest) 100-105 RPM (bike or elliptical) Rest until 5:00 - Go Harder for 30 Seconds (1:30 rest) 105-110 RPM (bike or elliptical) Rest Until 7 If you consider a "standard" PPL program is 3x8-12, 2x per week, And HST is more like 2x8-12, 3x per week, it comes out to the same volume for individual exercises per week. I appreciate the help. Generally yes 2x per week is a pretty golden number to stick to. If you do an upper day twice per week, then you'll be doing (for example) 5 working sets bench, 5 working sets SP, 5 working sets dips, 5 working sets rows, 5 working sets lat pulldowns, plus whatever accessories you want to toss in there. On average, muscle growth tends to be best around 6-8 hard sets per muscle group per training session when taking long rests. Sure, it's maybe not the best for muscle growth, but I got some gains and my strength has increased. To be abstract, training one day a week might have 100 units of added performance. 30-45 minutes of cycling or running cardio in the morning 5-6 days per week. Not great, but not bad. On another note, you shouldn’t think about it per week anyway. Essentially 3 minutes warm up, 30 second all out sprint, 3 minute light effort rest, 30 second sprint, 3 minute cooldown. Especially if you work from home, I honestly don't see how you cannot find 30 minutes per day for 3 times a week. If you want to train with a narrower approach, (fewer muscles per workout), that's fine but if we're talking about training 3 days a week then training few muscle per workout forces you to train each muscle once a week which is probably a little sub-optimal. Each muscle group gets 10-20 sets per week. Everyone is diff, so experiment with what works best for YOU. My back is lacking for me so I made this program for my pull day to hit my upper back twice, lats twice, and rear delts once per workout and I would do this twice a week. Tried full body 6x per week - didn't stick to it - the habit was formed, but the workout took waaay too much time and then I hit plateau with recovery being shite. RPM for 45 minutes 2x a week, elliptical for 20 mins + exercise bike for 15 mins x1 a week, either BodyCombat or Sh'Bam for 45 minutes 1x a week. So yeah I’ll probably stay a 4 per week for now. If you're not seeing the progress you want, simply increase to 3 sets, and do 3 workouts per week. absolutely nothing, providing your full body workouts aren't too much in terms of systemic fatigue. For trained beginners and intermediates usually about 6-10 sets per workout in 2-4ish workouts per week. I looked on internet and honestly i dont like those routines. 4-8ish sets per workout and usually 2-3 workouts per week for most beginners. I find that I don't go as hard if I do full body due to the amount of time I need to spend in the gym and because 1 day in between workouts isn't enough for me to fully recover; I do upper/lower split with 2 days in between working the same muscles. Sounds like you don't have a choice (or do you?). Jut focus purely on strength training doing 4-6 reps per set and increase the sets to at lest 4 if not 6. I get three full body workouts in per week each one taking 80-90 minutes. 3 times a week full body 6 times a week full body All other styles which could be as many as there are practitioners. Fat gain was higher compared to the 6-day-per-week PPL I'm currently doing. Number of workouts per week. I really like the program structure of his 2x2x2 and Con Clavi, Con Dip programs as an example of this. Can only handle it for about 8 weeks and then I usually move back to a strength routine. 3 to 4ish more exercises. I imagine a good weight lifting plan could take another 3 to 5 hours per week. I'm also trying to walk a bit longer, maybe 30-60 minutes, once or twice a week. Running: 2. You can hit each muscle twice per week on a push, pull & legs routine if you go 6 times a week or on a upper/lower training split if you go 4 times a week. See what volume you can recover from for the next time you hit that muscle and adjust. My preferred exercise selection for beginners: A B A, B A B A: High-bar squat: 3x8-12 Leg curls: 3x12-15 Bent-over barbell row: 3×10-15 Military press: 3x8-10 EZ bar curls: 3x8-12 Overhead triceps extension: 3x8-12 Rope facepulls: 3x12-20 B: I believe you can hit your chest 2-3 times a week, as long as you have time to fit everything else in. Something like: Day1: Glutes/ Rest / Day2: Legs/ Rest/ Day3: Glutes/ Rest/ Repeat next week with alternating glutes and legs days. I am currently about 7 weeks in on a full body 5x per week system. one day is an hour straight on elliptical, swim a mile another day, 25 minute hiit another day, stair climbing) A 24+ mile long run is absolutely not necessary and depending on locale due to heat and humidity of summer may take forever to recover from. you can add your favorite exercises at the end (theres plenty of lists with ideas online) but the basic program is very simple. If you are finding the schedule difficult, I'd reduce the number of days. - 2-3 times a week per muscle group - From 10+ hard Sets to 20 Sets per WEEK for Major Muscle Groups and 7+ and to 14 Sets per Week for Minor Muscle Group - Listen to your body for Soreness, Tirdness or Injury. You don't want to exhaust yourself. Not even 1%. One workout per week per body part. Too lazy saturday morning? Do it sunday. For me, that is just walking. Shuffling through different weight ranges and rep cadences from one workout to the next. Most of the information on bodybuilding online is bogus in general. 60 seconds of rest in between sets and actually stick to the timing I would say that I have got the basics of lifting down with good nutrition, tempo, and form. Hitting all bodyparts 3x a week should be plenty. When I first started, even one workout killed me for a couple of days lmao. That said 20-25 sets per week. Do you play a sport? Do you train martial arts? Do you have a physically demanding job that chips away at your energy levels throughout the week? 1. Many people are willing to go to the gym 4, 5 or 6 times a week and this opens some new options for that balancing process. I can hit my Shoulders, Biceps and Triceps only 2 times a week, they feel sore from all other workouts anyway. this is what people don't consider when they try and argue full body workouts. These probably aren't "optimal" programs, but I'm not looking to bulk up quickly or anything. 5-3 hours a week . If you want to gain weight, eat enough to gain 0. This study divided the participants into 2 groups, one did full body workouts 3x/week and the other group did 3 workouts a week in a PPL- style rotation - which meant they actually only hit each muscle group once a week. I would recommend going to 4x per week if you want to maximize gains, but if you like your SL split and can't do that, you're still gonna see progress. For the vast majority of beginner you're best getting on a solid beginner program because you don't have enough experience to make your own. I personally only train cardio maximum 3x per week (stairmaster and airbike), and still see solid slow improvements over the course of months. In a nutshell, Jeff proposes 10-20 sets per muscle group per week. The key drawback is that I never had the extra gas in the tank necessary to run longer long runs, which limited how well I could do at the half marathon distance and beyond. But it is only 2 days a week. Start Workout (start clock) When time hits 1:00 - Go Hard for 40 seconds (1:20 rest). one day squat the next deadlift), but that should be a reasonable rule of thumb for the number of sets. If the intensity levels are appropriate, 2 full body workouts a week are enough. So I can understand why you only want 3x a week full body. Example, for a chest/triceps day: AUTO-REGULATED ABS TRAINING (ADVANCED): Goal of 100 / 240 reps, 10 / 12 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per set and no less than 10. Instead, you should be measuring work by effective volume: sets of reps per exercise per muscle group per session per week. 30 second rest between sets, complete as many sets to get 50 reps per exercise. All this to say, if the RR 3x per week is daunting, if even the minimalist routine seems like too much, forcing yourself to do just one RR workout per week can still have tremendous results. For example: If you want to train more legs and glutes, you can assing each to be train every other training day. However, I can only train 3 x per week due to time They both even use two-a-days at times. , I do a good amount of sets (4-6) per exercise choice (6-7 per day). I interpret this as getting 30 minutes of activity 5 times a week, which can come from anything: walking, jogging etc. Recovery has not been an issue at all. Hello, i need your advices on fullbody 2x per week routine. That's only 2hrs once per week. (Im doing easier variations currently until failure 3 sets each exercise) Anyway I wanted to ask you if I can build strength and muscle by doing this workout. 4 times a week training, once per week per muscle group. Do you have any training ideas that are relatively effective with only 2 consecutive training sessions per week? I heard about big 5, routine once a week, but my english is not good enough to understand videos about mindul movers. If you want to switch it up weekly you can do strength one week, then do a barbell complex the next week, and then hypertrophy the next week. So, I’ve been working out since October but I can’t keep up with the plan the trainer at the gym gave me. The research showed that even if you do the same workout but separate it over 6 days vs 3, you will see significantly greater strength gains. I walk 30-60 min 6 days per week. Does that mean 1x or 3x per week is bad? No absolutely not. With a PPL routine, this will put you at a minimum of 5 and a maximum of 10 sets for each muscle group per training day. O’s doing HIT with 1-2 hardcore sets per body part per week? And he was HUGE. I don't understand the question. Each exercise based on 10 rep max. If you want, you can do 3 x 5 for all the compound lifts. I. What matters more to me is how much effort you're putting into your lifting. I only lift weights 3x per week (on top of walking). There may or maynot be optimal whatever, but none of it even comes close to a regimen that lets you comfortably regularly workout. 5lb a week. a very advanced lifter handling big loads can only do a few lifts per session before you I do ~1 hour strength sessions 4x per week. Replaced with simpler routine that had ABCABC format and just 1 rest day - not only easy to stick to, but also have constant progress, don't feel too tired, the muscles and body If I'm hitting legs once per week, and I have the capacity to crush it for 7-8 tough sets of leg work before my effort starts to drop off, then I am getting 7-8 sets per week. If you're going 6 days a week I'd suggest looking into a PPL routine. Just depends where you are, your schedule, your recovery If you do whole body workouts 3 times a week, those muscle groups would all be trained 3 times a week, which would promote growth. I'd probably be doing legs 2-3 times a week depending on how my recovery is doing. His intensity per set is really high. ) or leg work, to hit chest more. You can vary the workout (e. Basicly 3 times a week with rest day between every full body workout day and as I said above push ups ,pull ups and squats to failure (3 sets each). I generally do the recommended routine 3 times a week and cardio in between each RR day. So, I'm interested in feedback. And it allows you enough free time on off days to do cardio or other physical stuff that you might enjoy. This study was SMALL, only 19 people, 7 women, so that means it is unlikely to be generalizable to the general population. If training is consistent (6-7x per week) and volume is adequate (peaking at a minimum of 60mpw) then even a 20 miler isn’t necessary especially since OP is doing 2 workouts per week before his long run. sxl rlje jcgirhn kopgk eurto hkhuuj twihj vqa gminia vzilmu hygbn hmwkgq uavn lvx whi