Hi there,
After some sobering experiences playing with my kids, I’ve decided to focus more on my cardio performance moving forwards.
I’d like to continue making strength improvements but need to scale back my lifting to make time for more cardio.
My question is if I drop lifting to 2x per week and focus on something like 1x squat/bench/deadlift per week, plus 1x s/b/d variation per week can I reasonably expect to continue building strength (providing I follow a reasonable program)?
My current estimated 1RMs are:
Squat: 140kg
Bench: 125kg
Deadlift: 200kg
Thanks
Hey Pat,
I think it’s likely that you can get a bit stronger training 2x/wk, yes. The biggest issues with restricted training time is not being able to attain the necessary training stress given the limited time. Often times people will reduce volume due to time constraints and try to make up for that with increased intensity. I do not think this is a good trade off long-term. Additionally, there may be something to increased frequency/exposure to a movement. Still, I think it’s possible to make progress despite these limitations. Here are two examples of 2x/week training programs:
Option 1: Full Body
Day 1
Squat x 4-6 reps @ RPE 6-7 x 3-4 sets
Close grip bench press x 5 to 8 reps @ 7 x 3-4 sets
Romanian deadlift x 6 to 10 reps @ 7 x 2-3 sets
Seated row x 8-12 reps @ 8 x 3-4 sets
Arm stuff
Day 2
Bench Press x 4-6 reps @ RPE 6-7 x 3-4 sets
Deadlift x 4-6 reps @ RPE 6-7 x 3-4 sets
Overhead press x 6 to 10 reps @ 7 x 3-4 sets
Leg Press x 8-12 reps @ 8 x 3-4 sets
Lat pull down x 8-12 reps @ 8 x 3-4 sets
Option 2: Split
Day 1: Upper
Bench Press x 4-6 reps @ RPE 6-7 x 3-4 sets
Barbell Row x 5 to 8 reps @ 7 x 3-4 sets
Press or Incline x 6 to 10 reps @ 7 x 2-3 sets
Lat Pull down or chin-ups x 8-12 reps @ 8 x 3-4 sets
Arms
Day 2: Lower
Squat x 4-6 reps @ RPE 6-7 x 3-4 sets
Deadlift x 4-6 reps @ RPE 6-7 x 2-3 sets
Leg Press x 6 to 10 reps @ 7 x 3-4 sets
Hamstring curl x 8-12 reps @ 8 x 3-4 sets
Abs
We’re coming out with our 2x/wk training program soon as well, so look out for that if you’re interested.
That’s awesome Jordan, thanks for going to the effort of giving the example templates, really appreciate it!