Properly performed, weight training produces tiny tears in the muscle fiber requiring 24 to 48 hours to repair. A basic bodybuilding rule of thumb is never work the same muscle, the same way, on consecutive days. The easiest way to perform a total body workout in two days back-to-back is to work lower body one day, and upper body the next.
The Routine
Because time is of the essence, this workout uses machines over free weights. Adjust according to the equipment you have available. On day one ( lower body) you should do leg presses, leg extensions and seated and lying leg curls (all three sets, 8 to 10 repetitions); standing calf raises ( four sets, 10 reps), lat pulldowns ( four sets, 8 to 10 reps), machine back extensions ( three sets, 8 to 10 reps), dumbbell biceps curls ( four sets, 8-10 reps) and three sets of abdominal crunches ( 20 reps).
On day two you should do four sets of machine chest presses, three of incline bench presses, four of machine shoulder presses, four of dumbbell upright row, four triceps pressdowns and three lying triceps extensions ( all 8 to 10 reps). Finish with four sets of flying leg lifts ( 15 reps).
Downside
According to the third edition of Designing Resistance Training Programs by coaches Steven Fleck and William Kraemer, training volume should consist of 3- or 4-day routines. A rest period of four days or more atrophies the gains, leaving a trainee starting each week at point one again. You can keep this happenin by adding cardiovascular exercise days outside the gym running, cycling or playing a sport. Keep track of your workouts so you can add one more day when possible and supplement your gym workout with free weights or home videos.
Bodybuilding Basics
The basic of body building include tips like never eating a heavy meal before lifting, hydratng before, during and after exercise and having a high-protein recovery drink after your workout.
Avoid exercising the same muscle group with the same exercise on consecutive days, and always warm up: ten minutes on the treadmill, jumping jacks or jump rope will get your heart rate elevated fast.
If you feel lightheaded, or nauseous, cease the exercise immediately and do not return to exercise until you are fully recovered, even if you have to go home. You become lightheaded by not allowing yourself enough recovery time. Immediately add more time between sets, and exercises. After a few weeks this will resolve itself.
Alternative Programs
Circuit programs do not demand the intensity of weight training, and can be performed back to back. You can also split the body by push and pull muscles. Push muscles include chest, triceps, shoulders, quadriceps and upper abs. Pull muscles include back, biceps, trapezius, hamstrings and lower abs.
While two days on the weights may not be optimum, it is better than nothing. You won't have to worry about bulking up too fast, and although it will be at at a slower pace, you will still retain some muscular strength conditioning from continued workouts.
References
- Bodybuilding.com; The Basic Rules of Split Training
- "Strength Training", National Strength and Conditioning Association, 2007, Human Kinetics
Member Comments