Although working out frequently can allow you to concentrate on a specific muscle group each day of the week, two-day workout programs can be effective as well. Typically, two-day workout programs have a two-days-on, two-days-off schedule, so you work out twice in a four-day period. Having fewer workouts allows you to hit many muscle groups in one workout, which means you can make use of compound exercises, which work multiple muscle groups at once. Consult a doctor before starting an exercise program.
Day One: Upper Body
An effective two-day workout program can consist of one day for your upper body and one day for your lower body. This will allow you to perform your workouts on consecutive days, as you'll be working different muscles on each workout day. Some effective upper-body exercises to include are pullups, rows and shoulder presses. In addition, you may wish to include the bench press, which SgFitnessOnline explains is one of the "Big Three" weightlifting exercises, a group of highly effective lifts that can promote massive gains.
Day Two: Lower Body
Performing lower-body exercises can help you improve your strength and performance. A study in the June 2004 issue of the "British Journal of Sports Medicine" found that performing squats can improve sprint speed. You may also wish to perform deadlifts, as fitness expert Jamie Hale notes that deadlifts may increase your testosterone levels because of the large number of muscles they work.
Cardiovsacular Exercise
Performing cardiovascular exercise on your off days will increase the effectiveness of your two-day workout program. Cardiovascular exercise increases your stamina, strengthens your heart and improves your cholesterol levels. If you choose a cardiovascular exercise such as running or biking, do not perform a lower-body workout on the day directly before or after your cardiovascular session.
Recovery
Because two-day workout programs can put a lot of stress on your body due to the compound exercises, proper recovery protocol is necessary. Never train if you feel too tired or sore to do so. Consuming protein, carbohydrates and electrolytes after your workouts is essential for recovery. A cold shower may help to reduce inflammation. Research from the April 2010 issue of the "Journal of Strength and Conditioning Research" suggests that consuming amino-acid supplements may also enhance workout recovery.
References
- SgFitnessOnline: Deadlift, Fantastic Full Body Mass Development
- "British Journal of Sports Medicine"; Strong Correlation of Maximal Squat Strength With Sprint Performance and Vertical Jump Height in Elite Soccer Players; U. Wisloff et al.; June 2004
- Bodybuilding.com: Jamie Hale: Manipulating Your Hormones: Part 2
- Mayo Clinic: Aerobic Exercise: Top 10 Reasons to Get Physical
- Marunde Muscle: Gavin Laird: Recovery Methods
- "Journal of Strength and Conditioning Research"; Amino Acid Supplements and Recovery from High-Intensity Resistance Training; C.P. Sharp, D.R. Pearson; April 2010
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