Sponsored by: Fitness Superstore - The UK's largest Range of Treadmills, Cross Trainers, Rowing Machines, Exercise Bikes and other Gym Equipment. Free UK Delivery on orders over £99!

 Gym twice a week?


Author Message
weebl

  • Total Posts : 26
  • Reward points : 599
  • Joined: 18/04/2011
  • Status: offline
  • Read my TROG
Gym twice a week? 08 January 2012 18:58 (permalink)
I want to start going to the gym again to add mass.
 
Work is very busy at the moment, which means I can only make it to the gym on weekends.
 
Can someone recommend a routine that is good for twice a week? 
 
Thanks
 
#1
    Fitness Superstore - The UK's largest Range of Treadmills, Cross Trainers, Rowing Machines, Exercise Bikes and other Gym Equipment. Free UK Delivery on orders over £99!
    welshbloke

    • Total Posts : 110
    • Reward points : 593
    • Joined: 09/09/2011
    • Status: offline
    • Read my TROG
    Re:Gym twice a week? 09 January 2012 11:30 (permalink)
    A good heavy basic compound routine BTH you say week end which only gives you sat and sun with no rest so its a bit of a no no start. Maybe try an all over body work out programme already tried and tested on here. How much you wanna gain. what your stats?

    21 inches son, 21 inches. Yep I know....ya dad's coool.
     
    #2
      EnfantTerrible

      • Total Posts : 1388
      • Reward points : 1388
      • Joined: 13/01/2011
      • Location: Southampton
      • Status: offline
      • Read my TROG
      Re:Gym twice a week? 09 January 2012 11:49 (permalink)
      A lot of gyms are open until quite late and open early. Is there no way you can go at all in the week?
       
      Like Welshbloke says, having Saturday and Sunday as your only days isn't ideal, especially taking into consideration the fact that you might be out drinking the night before some weekends.
       
      If Saturday and Sunday is your only option, perhaps just do squats and bench saturday (with some assistance exercises) and then deadlift and weighted chins on Sunday (with assistance exercises) or something like that. I think that's what I'd probably do if i had no choice but to go Saturday and Sunday.
      Journal
      Squat: 200kg
      Deadlift: 250kg
      Bench: 150kg 
       
       
      #3
        zxcvb

        • Total Posts : 15
        • Reward points : 336
        • Joined: 28/12/2011
        • Status: offline
        • Read my TROG
        Re:Gym twice a week? 09 January 2012 12:18 (permalink)
        I would do
        Day 1: Squat, Bench, OHP
        Day 2: Deadlift, Pull/chin ups, Rows
         
        #4
          EnfantTerrible

          • Total Posts : 1388
          • Reward points : 1388
          • Joined: 13/01/2011
          • Location: Southampton
          • Status: offline
          • Read my TROG
          Re:Gym twice a week? 09 January 2012 12:20 (permalink)
          I approve.
          Journal
          Squat: 200kg
          Deadlift: 250kg
          Bench: 150kg 
           
           
          #5
            iaink

            • Total Posts : 19093
            • Reward points : 5947
            • Joined: 03/01/2006
            • Status: offline
            • Read my TROG
            Re:Gym twice a week? 09 January 2012 15:08 (permalink)
            Just do 2 full body sessions focusing on compound lifts.
             
            Squats, front squats, leg press, lunges, bench press, OHP, dips, chins, rows, deadlifts. Take you pick. Do 3-4 lifts per session plus you could add in an isolation lift or 2. You could rotate these if you want. Different lift each sessione etc. Alot depends how much time you have for your sessions. Superseting stuff could be your friend here.
            <message edited by iaink on 09 January 2012 15:15>
             
            #6
              iaink

              • Total Posts : 19093
              • Reward points : 5947
              • Joined: 03/01/2006
              • Status: offline
              • Read my TROG
              Re:Gym twice a week? 09 January 2012 15:10 (permalink)
              eg
               
              Session1
              Chins
              Squat
              OHP
              Lunges
               
              Session2
              Deadlift
              Front squats
              Bench
              Biceps
               
               
               
              #7
                weebl

                • Total Posts : 26
                • Reward points : 599
                • Joined: 18/04/2011
                • Status: offline
                • Read my TROG
                Re:Gym twice a week? 28 January 2012 17:56 (permalink)
                Thanks for all the above.
                 
                #8
                  Share/Bookmark


                  Bodybuilding for Beginners - Stepping Stones: Part 2
                  Jump to:

                  Current active users

                  There are 0 members and 1 guests.

                  Icon Legend and Permission

                  • New Messages
                  • No New Messages
                  • Hot Topic w/ New Messages
                  • Hot Topic w/o New Messages
                  • Locked w/ New Messages
                  • Locked w/o New Messages
                  • Read Message
                  • Post New Thread
                  • Reply to message
                  • Post New Poll
                  • Submit Vote
                  • Post reward post
                  • Delete my own posts
                  • Delete my own threads
                  • Rate post

                  2000-2012 ASPPlayground.NET Forum Version 3.9
                  Go To Top Of Page