2 workouts a day plan how to#
2 workouts a day plan professional#
2 workouts a day plan free#

Indeed, you can bench hard twice a week and still get in a whole body workout. My good friend, and one of the world's most intelligent strength coaches, Pavel Tsatsouline, told me recently about a two-day a week powerlifting program. Over time, I did make one small change and added the bench press to both days as I could easily recover from workout to workout. He shrugged and told me that I should keep the reps high in the bench press and front squat (sets of eight and ten, which I thought were insane) and just get some solid sets in on the two quick lifts, the power clean and the snatch.ĭespite my skepticism, I made the best progress of my career and ended up throwing very far that season with the 'least' amount of work I've ever done. It was this simple two day-a-week program. My friend, the late Goran Swenson, gave me a little program and challenged me to take it seriously for a few months. Thirdly – and this point almost broke my heart twenty years ago – when I discovered that I was making amazing progress by just training twice a week, I had to look myself in the mirror and ask, 'What the hell are you doing those other days a week in the gym?' Well, I was having a lot of laughs, playing pranks on my friends, experimenting with stupid stuff, and basically making myself a nuisance. Yes, they are Children of God, but they need to stop eating crap. If you don't believe me, just walk around the mall or amusement park and observe the love handles, muffin tops, and jelly bellies of most people. It's a theme I've been beating to death recently, but I'm not the first (nor the last) to say you can't outrun a jelly doughnut.Ĭrappy, cheap calories are going to hang around your waist a lot longer than you think.

2 workouts a day plan free#

Second, only going to the gym twice a week is going to free up some time to do a better job with shopping, food preparation, and cooking.

So, you'll probably focus on the basics and, almost invariably, doing the basics is best. I also argue that even if you don't need to train only twice a week, try throwing it into the mix ocassionally.įirst, your exercise selections have to be 'tight.' You literally can't do several dozen exercises for multiple sets twice a week. Certainly, you're 'healing' five days a week, but there are also few opportunities twice a week to do something stupid that wrecks you. The interesting thing about only training twice a week is that the joints seem to love it. Fact is, in several cases, because of the lack of gross overtraining, people have actually progressed faster than with traditional grinding programs. Well, for the past twenty years, I've been sharing a program that has allowed me to make progress with only two training sessions per week.

2 workouts a day plan how to#

So, what do you do if you can't train six a days a week, count every macronutrient gram, and have a full-time support staff wipe off your sweat between sets? Many of us talk about 'real life' a lot, but few of us discuss how to deal with our goals and vision of ourselves and the reality of the constraints of life. But I do know that book provided many with a framework for training and brought the basics – like squatting, pressing and rowing – back into bodybuilding. Olympia and going on to a career in Hollywood and politics. I know that not everyone who bought Arnold: The Education of a Bodybuilder ended up winning Mr. Now, we may not make it to this lofty perch. Having the vision, the goal, immediately puts us on the path towards it.

2 workouts a day plan professional#

If you've read any of my work, you'll notice that I tend to be 'goal focused.' As a strength coach, my eyes light up when I work with someone who has a clear, finite goal.Īlthough I'm confident I can support just about any goal from fat loss to a career in professional sports, I'm far better if the person I'm working with has clarity about where they want to end up.