Kettlebell Fitness

Posts Tagged ‘workouts’

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postheadericon Bodybuilding Training For The Working Man

Someone trying to gain muscle may see bodybuilding training routines that call for 6 or 7 days a week in the gym and believe that is the only way to build muscles.  There are people that thrive on this type of training but it is not totally necessary.  There is a time in peoples lives where they simply can’t make it to the gym due to career or family obligations.

 

If you find it difficult to commit to training at least 4 days a week, can you commit to 2 or 3 days?  If finding time to train is difficult, here are a couple routines that call for 2 and 3 days a week.  It might not be the most optimal way to train, but there are people that train in this fashion and make great gains.

 

Three Days a Week

 

You can’t always gauge effective bodybuilding training routines based on their frequency.  In this routine, we are going to split the training days by body part.  We are going to train legs on day 1, chest/shoulders/triceps/ on day 2, and back/biceps on day 3.  You can train on any 3 non consecutive days like Monday/Wednesday/Friday or Tuesday/Thursday/Saturday.  Only working sets are listed below.  Be sure to perform warm up sets with lighter weights prior to your working sets.

 

Monday: Legs

 

Squat: 3 sets of 8-10 repetitions (3×8-10)

Leg Press: 4×10

Lunges: 3×10

Stiff Legged Deadlift: 3×10

Leg Curl: 4×10

Calves: 4×15

Abs: 3×20

 

Wednesday: Chest, Shoulders, Triceps

 

Bench Press: 3×8-10

Close Grip Bench: 3×6-8

Incline Dumbbell: 3×10

Seated Military Dumbbell: 4×10

Dumbbell Flyes: 3×10

Cable Pushdowns: 3×10

Abs: 3×20

 

Friday:

 

Bent Over Rows: 4×8-10

T-Bar Rows: 3×8-10

Barbell Shrugs: 4×12-15

Pulldowns: 4×10

Preacher Curl: 4×8-10

Dumbbell Curls: 3×10

Abs: 3×20

 

Two Days A Week

 

It’s rare that you see bodybuilding training routines that call for only two days a week.  Surprisingly, there are weight lifters that enjoy this type of routine and say they made better gains with this type of training.  If you really don’t have time to workout or have recovery issues, this routine is for you.  Since, we are trying to fit a lot of work in a small amount of time, this routine will have very few isolation exercises.  To make this work, we need to perform big multi-joint exercises that targets large amounts of muscle.  This routine should be performed three days apart such as Monday/Thursday, Tuesday/Friday, Wednesday/Saturday.

 

Monday:

 

Squat: 3×6-8

Stiff Legged Deadlift: 3×8

Bent Over Rows: 3×8-10

Military Press: 3×8

Pushdowns: 4×10

Calves: 3×15

Abs: 3×20

 

Thursday:

 

Deadlift: 3×5

Leg Press: 3×8

Bench Press: 3×6-8

Pulldowns: 3×10

Curls: 3×8

Calves: 3×15

Abs: 3×20

 

Advantages

 

There are advantages to infrequent workouts.  They don’t consume a large part of your schedule therefore you shouldn’t miss many workouts.  They allow your body to recover from intense training so you should be fresh for each workout.  Also, if you play other sports, you can work on conditioning and skill training for your sport on other days.

 

Disadvantages

 

The main disadvantage is that each body part won’t get the attention it needs.  Since time is limited, you can only hit a body part with a limited number of sets.  Also, the exercises that occur later in the routine won’t be trained with a lot of intensity because you are fatigued from the exercises you did earlier in the session.