Module 17: The Magic Of Minimum Effective Dose Training
I will admit it. I think training 4 days per week is almost a nearly perfect "split" for the drug-free trainee. Sure, you can train 5, 6, 7 days a week, you could even train 2 or 3 times per day if you wanted.
But at some point you hit the wall of diminishing returns. Training 14 hours a week will NOT give you 300% better results -- but it WILL chew up 300% more of your time.
I also understand that even though training 4x per week is ideal, it doesn't mean it's going to happen.
Life gets in the way.
You parents out there know what I mean. And even if you don't have kids there are plenty of obstacles in play: Work, illness, car trouble, etc.
For that reason, it's always good to have a fall-back workout that you can rely on when life gets crazy.
The following workout takes under an hour and is to be performed just 2x per week.
This is a great workout to use for about a month when life gets busy and you know you won't be able to get to the gym 3 or 4x per week.
I like running this program on Sundays and Wednesdays because it fits best with my schedule but you can run this on any two days per week. Just set it up so that you have at least 2 days off between workouts.
Workout #1:
#1) Front Squats: 3x5, then 3x12
#2) Rear Foot Elevated Split Squats:
3x10 (each leg)
#3) Lying Ham Curl: 3x5, then 2x10
#4) Calf Raise: 3x10
#5) Hanging Ab Raise: 3x10
Workout #2:
Bench Press (or chest press machine): 3x5, 3x12
OHP: 3x5, 3x12
Kroc Rows: 3x15 (each arm)
Chins: 3 x 10
Incline DB Curls: 3x10 (each arm)
As you can see, this is a very simple set up.
The sets of 5 are great for strength and the higher rep sets are great for mass so you really get the best of both worlds with this routine.
For the sets of 5 (the strength sets), keep the weight constant on all 3 sets. When you can successfully complete all 3 sets of 5 reps, increase the weight by a small amount next time.
On the higher rep sets, use "drop sets" which means you'll lower the amount of weight used as you go.
For example, on the front squats (these don't have to be front squats by the way. You can swap out front squats for regular squats, leg press or goblet squats).
Anyway, you might warm up and then do 3 sets of 5 reps with 185lbs. You'll want to rest a good 2-3 minutes between sets for strength work. Then you might drop the weight down to 135lbs for a set of 12, rest 1 minute, drop the weight down to 115lbs for a set of 12, rest 1 more minute and then drop the weight again to 95 pounds for your final set of 12.
If you have any questions on this routine, just email me and I'll get you squared away.
This routine works really well for about 4-5 weeks... and then it stops working (like most things.) This is because to drive progress you often need to increase volume and this a very low volume routine.
Even if you have no plans to use this routine right now, keep it "in your back pocket" so to speak because there WILL be a time in your life when training just 2x per week will save your sanity and your schedule (and your physique!)
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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