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Article: Gaining Mass With One Workout A Week?

Fine for a fun experiment, but how many of us would be satisfied mentally or physically by doing so little. Not me. We know that you don't need to spend 2 hours in the gym doing isolation work, but this is the other end of the extreme.
 
If I remember correctly, lifters were instructed to train multiple times weekly at first, tapering to once per week for maintenance. This is not a routine I've ever used though so I could be wrong.
 
I enjoy bodybuilding too much to limit lifts to 20 minutes. I could squeeze a 45 minute routine into 20 minutes, but I wouldn't enjoy it and would probably experience an injury faster. 45 min - 1 hour is my favorite amount of lifting time. Although when I first started nearly 15 years ago, I would lift for 2 hours 5 days a week.
 
There are too many variables in play comparing an average of a 27.5 year old and a 67.5 year old to really pull anything of value from this, imo.
 
Funny u say that... I started lifting 2 years ago, n my workouts take me 1.5 hrs ,6 days a week...the only time they were ever 20 min, is when I was getting ready for my first show.. Lol.. I was so depleted , I would start strong , finish 1 set ... N I'd b pretty much done..:)
 
It's about training smarter and more efficiently. If I spend more than 45min-hour at the gym, I know I was not doing something right. Maybe I was resting too much or got caught in a conversation or something. Like mentioned, when I started about 20+ years ago, I thought the longer the better and constantly over trained.
 
this article should do a better job of explaining the infrequency of training used by Mentzer was just one component of the program.

a lot of the bro splits hit everything once a week but are vastly different than heavy duty principles.
 
All I can really say is that if you don't think high intensity training works you've either never done it or never did it right. New research also indicates that full body HIT can be done up to three times per week. But no way in hell will you start HIT full body at three times a week. When I started it took me a full week to get over my soreness. It was brutal. Then again I don't use any drugs so recovery varies. I like to minimize and maximiZe recovery to keep the body guessing. Again, it's extremely important to listen to your body when doing high intensity . I will say that high volume work has never gotten me as sore as 1 set high intensity training especially when you're incorporating intensity techniques to go well beyond failure, which I did when doing a 4 day HIT split.
 
I love full body HIIT. I run a 6 week routine twice a year and it is coming up in a few weeks. Then I run it again right before summer.
 
I can blast a 20-30 min full body HIIT that will have me nice and sore.

If you can't, you're resting too much. Will you gain more if you worked out for longer or more frequent than 1-2 times a week? I'd think yes.
 
Everything serves a purpose and HIIT isn't designed to build strength and size as much as concentrate on endurance. Outside of the two routines I build in each year to specifically help me with the sports I am into, I do like to add in a full body explosive day to break things up and shock the system.
 
idk man... I got pretty burly doing heavy clusters.

heavy weight/ low rest/ high intensity .... its a recipe for muscle in a lot of cases.
 
We are talking about two different things based on that post. I am not sure what you are referring to when you mention both heavy weight and high intensity, but it scares me to think you could be referring to crossfit type workouts.
 
kisaj said:
We are talking about two different things based on that post. I am not sure what you are referring to when you mention both heavy weight and high intensity, but it scares me to think you could be referring to crossfit type workouts.
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DC training would be heavy weight and high intensity and is nothing like crossfit
 
carpee said:
DC training would be heavy weight and high intensity and is nothing like crossfit
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Ahh, yes. The old doggcrapp training. I know a several guys that were training to be BBs that liked that.

My fault 6andaHalf, I was not referring to this, but rather a variation of HIIT with med weight and high volume.
 
kisaj said:
Ahh, yes. The old doggcrapp training. I know a several guys that were training to be BBs that liked that.

My fault 6andaHalf, I was not referring to this, but rather a variation of HIIT with med weight and high volume.
Click to expand...

All good. No crossfit happening for me haha.

Cluster type training. Lots of tut and very little rest. Seriously awesome for a recomp.

Not really the best read but still explains it.

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