So are you saying you only have 2 days a week to train?
One of the guys here has me on a program. Its an every other day Hypertrophy Specific Training routine, and its brutal. If you have to, you can do it on back to back days if your schedule calls for it. Im 38, have a 15 year old son, Im married and work a full time job as a fireman and a part time job with full time hours as an EMT, and this fits perfect for me. I can ask If hes willing to put one together for you, just let me know if you're interested
I understand family, really I do. But your putting baseball before it. It really will work at two days a week. It's just going to be a slower progression. 5*5 drops you down to crazy low weight on the beginning, maybe skip that to try and adjust otherwise it's gonna take you way longer to get to your current working weight.
Thanks brother! And thank you for your military service. I am a veteran myself. For the exception of my 15 year old son, every male in my family has either served or is currently
Yeah man. Just tell him your time frame and what you have. Hes full of knowledge and willing to share
Youre always on time homie!!
This is money. This is what I would do with only 2 days a week.
My only critique would be to throw in some rear delt isolation to both workouts, us amateurs tend to over strengthen our anterior plane and that leads to injury.
No ?
I'm right here, PaulBlack had an excellent write up, I added rear delt work. I can make you up my own detailed plan and email it to you though if you want.
Yeah, and good point.
Very good point; I didn't even think about it because it is mandatory for me as part of all my pressing warmup. I do not press or bench or low bar squat ever without at least 35-60 work reps of facepulls or pullaparts or rear db flys.
If I did one single thing in the gym, 5x10 on a major movement would be it. It's better than nothing. Next time just try to force sets of chins or rows in between them.
Just alternate workout A and B on Monday Wednesday Friday schedule?
This makes sense to me. I am more or less a follower of Prilipen's chart.
Since I can't post links yet, Google Ditillo Intermediate Mass Program.
For sure. Not going to run till next year but super excited and ready to blow the heck up
For some people, less is better.
Never ran into anyone that had better results on a test cycle by working out less. Especially if we are only talking twice a week.
Your missing my point. Just in general, a lot of people simply don't know what's best for themselves. I'm sure you talk to guys who also say "yeah, I need like 20 sets per bodypart to make any gains!" But they look the same as they did as last year.
