How to build muscle and become stronger when training Two times per week

To become strong and build muscle is not necessary exercise often. Consider the low volume option, high-intensity training.

In recent years, I often come across the opinion that classes Strength orientation in the gym should be frequent. It would seem, why not? After all, the quantity grows into quality?

Of course, such basic exercises as squats, deadlift and bench press, can be done often, and many do just that. Many have tested the wave periodization of loads by day, when the same high-intensity exercises are performed 2-4 times in week, or even more often. Some saw good results and hastened to praise this approach on the network. But soon they found themselves in dead end.

Why? Because for powerlifters it’s often important to get yourself to slow down, and not vice versa.

This prompted me to develop programs with abbreviated volumes and frequency, conducting 3 workouts per week, s alternating loads on the upper and lower parts of the body. Besides that, I I suggest not to perform squats with a barbell on your shoulders and become craving in one week.

Yes, yes, this is not a typo. Let’s figure it out.

• Russian Influence
• Squats and Traction Every Week
• Assistive Exercises
• Training program 2 times a week
  • Week 1, Day 1
  • Week 1, Day 4
  • Week 2, Day 1
  • Week 2, Day 4
• Stop Wearing Out, Just Get Stronger

Russian Influence

I will not flood this article with 20-week links research conducted on students. I will just refer to recent study with appropriate design, according to the results which, wave periodization by day has no advantages over classical linear periodization.

The effectiveness of the training program is heavily dependent on of how much the athlete is entrusted to her, how much she matches his spirit. This is not calculated in the laboratory. Variables that do program effective, often intangible, they are enclosed in personality involved.

I once made training progress by doing small volumes of high-intensity work. It was in mine spirit.

When I started powerlifting, I heard that such the approach will not work, that you need to deal with large weights often. Large volumes, many times a week. This vision was based on programs used by Russian powerlifters.

Well, I tried it. And he hated it. It did not resonate with me and I disliked training.

I was tormented by the question of how to create a training program, in which could combine my love for small volumes with high intensity. At least for powerlifting. I’m a lot read, but did not find anything that instills faith in me.

Finally I put off reading and did what it was time to do long time ago – comprehended everything yourself.

Squats and Traction Every Week

When I was developing my methodology, the Internet was still in infancy. This is one of the reasons I could not find enough information on how to develop strength abilities, avoiding the volumes and frequencies that were used in most programs.

But I knew for sure that squats and deadlifts involved muscles of the back of the body, and if you separate these exercises in different ways weeks then though the same groups will work every week muscles, a significant part of the load will fall on different areas – for example, knee extensors or extensors breasts.

Of course, quadriceps are active when doing deadlift, but knee extension is minimal. So – I reasoned – in the days deadlift required to set an additional load on the muscles of the legs. But I wanted to make sure that this load would not overload the back muscles: many powerlifters do not know what ereters recover very slowly, and it is this maladaptation most often inhibits progress.

In other words, squats and deadlifts are usually quite enough to stimulate the growth of volume and strength of back ereters. Additionally, only a quality rest is needed. After conscientious leg press and flexion of the legs in the simulator torture itself by repeated hyperextensions and goodmonings unnecessarily and, in generally useless.

Assistive Exercises

How to do squats and deadlifts fully involved target muscle groups? Obviously competently Combine them with extra exercises.

As for the addition to the deadlift, I personally settled on leg press, as this is a good load on the quadriceps, moreover due to the truncated amplitude of motion, sparing for the lower part backs. At the same time, the amplitude is still close to full, and therefore not you will need to load the car with all the pancakes in the hall in order to achieve muscle fatigue.

In my experience, leg press is also an exercise that helps learn to push off the floor. After all, many do not understand that to do deadlifts this means not just pulling the bar, but push off from the support and move the weight above the line knees.

Regarding squats, I wanted to make sure that in their days the load still fell on the back muscles, performing the lion’s share of the work when performing deadlift.

And I chose the draft rod in the slope. In a way, it’s lite version of deadlift: lower back also works in isometric mode, holding the case. Besides that, I I would recommend periodically supplementing squats with traction vertical block to the chest. And in the days of deadlift after the bench press kicking sometimes perform another “exhaustive” set of squats in hack squat simulator. Such additions gave me a feeling of fullness. training.

Training program 2 times a week

Week 1, Day 1

1.Shoulder Squats 1 set, 3 PM, or 5 reps + 10 reps with a larger weight
2. Tilt Rod Rod 1-2 sets of 6-8 reps
3. Thrust Vertical Block Wide Grip to Chest 1-2 sets of 10-12 reps
4. Ascent to the Socks Standing 1-2 sets of 20 reps

Week 1, Day 4

1. Bench Press, Middle Grip Execution of the pyramid up to 1 PM + 2-3 drop sets of 10-15 repetitions
2. Dumbbell Bench Press on Incline Bench 1-2 sets of 10-12 reps
3.Mahi dumbbells standing sideways 1-2 sets of 10-12 reps
4. Swing dumbbell swings 1-2 sets of 10-12 reps Finish your workout with biceps or triceps exercises, 1-2 sets of 10-12 reps

Week 2, Day 1

1.Bollard Deadlift Execution of a pyramid up to 3 PM, or a set of 5 repetitions
2. Leg Press 1-2 sets of 15-20 reps
3 squats on Hack Squat 1 set, 15-20 reps. This exercise is optional.
4. Extension of Shins Sitting in the Exerciser 2 sets of 10-12 reps

Week 2, Day 4

1.Inclined Dumbbell Bench 2 sets of 6-10 reps
2. Army bench press 2 sets of 6-10 reps
3. Mahi dumbbells in a leaning position 1-2 sets of 10-12 reps Finish your workout with biceps or triceps exercises, 1-2 sets of 10-12 reps

I usually devoted Monday to squats or a deadlift deadlift, and on Thursday worked on the upper body. Sometimes if the training was not asked, I performed its light version in saturday. But, as mentioned above, do not strive to be in gym daily.

Stop Wearing Out, Just Get Stronger

It may seem ridiculous to someone to do twice a week, but keep in mind that this is hard training, obviously not suitable those who are engaged in less than a year.

Since I started training on this program, I met many successful like-minded people. Including family Lillybridge is probably the most powerful family in powerlifting. Jim Wendler, creator of the cult program “5/3/1”, adapted their training under a similar technique, and got excellent results.

I can say this is one of the most productive methods that I have ever used. She gave me motivation and feeling. reboot. I beat my own records almost every week, I I did not feel squeezed, I was not pursued by injury. At last Not only did I work for the program, but she worked for me.

So, if you just like to spend more time in the gym is good. But if you like the idea of ​​lowering the frequency and the amount of training, then go. I think the results will please you.

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