How many times to lift
cherriegh
Posts: 196 Member
Hi
I'm back to the healthy lifestyle after having my second baby and I have around 40lbs to lose! I have cut my calories to 1350cals a day and trying to be very strict. I have a busy life and job, hardly get time to go 3times to weight train. I had cut calories only but I only started losing once i started gym and exercising.
I'm doing stronglifts twice a week and focusing on compound lifts but I feel like its not enough to get cut since its a 3xweekly plan.....
Can anyone advise best 2xweekly lifting plan for optimum gains if its possible and what to focus on
btw I'm 5'2 and 178lbs
I'm back to the healthy lifestyle after having my second baby and I have around 40lbs to lose! I have cut my calories to 1350cals a day and trying to be very strict. I have a busy life and job, hardly get time to go 3times to weight train. I had cut calories only but I only started losing once i started gym and exercising.
I'm doing stronglifts twice a week and focusing on compound lifts but I feel like its not enough to get cut since its a 3xweekly plan.....
Can anyone advise best 2xweekly lifting plan for optimum gains if its possible and what to focus on
btw I'm 5'2 and 178lbs
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Replies
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2x a week is better than nothing, but you're not going to get "cut". Full body twice a week is the way to go.
EDIT: Changed my answer because it was stupid. :coffeeforme:1 -
Getting cut will be a result of your calorie deficit, and lifting will help retain the muscle. If you can only workout twice a week, keep up with a full body program like Strong Lifts as you are doing... At least you will be hitting muscle groups twice per week which is better than once or none at all.6
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Thank you, I'll stick with what I'm doing for a few months then see the results. I'll try sneek in a third lift during work hours if I could and if I wont get in trouble with my boss
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Stronglifts has more volume than necessary for a novice program. Drop it down to three sets per and you now have time.2
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Getting cut will be a result of your calorie deficit, and lifting will help retain the muscle. If you can only workout twice a week, keep up with a full body program like Strong Lifts as you are doing... At least you will be hitting muscle groups twice per week which is better than once or none at all.
This! ^
(S, I'm just following you around this morning agreeing with you! LOL)0 -
Getting cut will be a result of your calorie deficit, and lifting will help retain the muscle. If you can only workout twice a week, keep up with a full body program like Strong Lifts as you are doing... At least you will be hitting muscle groups twice per week which is better than once or none at all.
Since this says it all and can't be said enough.
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Many women who post here after giving birth are breastfeeding. If that's the case for you, I'd encourage you to take a look at your calories. 1350 might not be enough. You generally need to add 300-500 to support the milk supply. If it doesn't apply, ignore.4
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Strong Lifts is a well designed program. It's three mostly rotating exercises per session. It works.0
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If you're doing Stronglifts you really need to try and find time for that 3rd day so that you can go A-B-A and B-A-B over the course of two weeks and keep everything balanced.1
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This post outlines how to set up a 2 day a week program. I think it gives a little more balance than doing Stronglifts twice a week. If you did stronglifts twice a week, you are only hitting quads once a week, etc. This one will hit each group twice, which is idea.
http://community.myfitnesspal.com/en/discussion/373801/two-day-full-body-strength-training-routine/p1
It's what my current routine is based off of.
http://www.myfitnesspal.com/blog/BusyRaeNOTBusty/view/current-lifting-routine-9393072 -
Getting cut will be a result of your calorie deficit, and lifting will help retain the muscle. If you can only workout twice a week, keep up with a full body program like Strong Lifts as you are doing... At least you will be hitting muscle groups twice per week which is better than once or none at all.
Yup, this. I only hit SLs twice a week. Hell, sometimes it's all we got, right?. I go heavy and then spend my days off in recovery. Maybe I'm getting old but I rather feel good and not beat down 'most' of the week. 2 solid days are plenty....IMHO0 -
Stronglifts has more volume than necessary for a novice program. Drop it down to three sets per and you now have time.
Not sure I agree completely as the program is designed for beginners and progression is more geared to beginners than intermediate lifters.
All of that said, think in a calorie deficit it (5x5) is too much volume and feel that starting strength or doing 3x5 or 4x5 (instead of 5x5) will make it easier to keep progressing, and is easier to recover from (which is needed when you are at a deficit of calories)0 -
Stronglifts has more volume than necessary for a novice program. Drop it down to three sets per and you now have time.
Not sure I agree completely as the program is designed for beginners and progression is more geared to beginners than intermediate lifters.
All of that said, think in a calorie deficit it (5x5) is too much volume and feel that starting strength or doing 3x5 or 4x5 (instead of 5x5) will make it easier to keep progressing, and is easier to recover from (which is needed when you are at a deficit of calories)
Not sure what your argument is. 5x5 is too much volume for a novice & three sets would be better is what I said.1 -
You'd be surprised what you can accomplish with 2 good, heavy, full body lifting sessions per week. I drop from 3 to 2x/week every year during skating season, and am always pleasantly surprised at the gains I continue to make during that time.1
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Technically, with a typical upper/lower split you are working out upper body only twice/week and lower body only twice/week. So it seems like going twice/week is just fine as there are many solid upper/lower plans out there. You would just be doing full body twice/week instead.0
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Stronglifts has more volume than necessary for a novice program. Drop it down to three sets per and you now have time.
Not sure I agree completely as the program is designed for beginners and progression is more geared to beginners than intermediate lifters.
All of that said, think in a calorie deficit it (5x5) is too much volume and feel that starting strength or doing 3x5 or 4x5 (instead of 5x5) will make it easier to keep progressing, and is easier to recover from (which is needed when you are at a deficit of calories)
Not sure what your argument is. 5x5 is too much volume for a novice & three sets would be better is what I said.
My argument is that it isn't too much, unless you are in a deficit, the 5x5 is intended for novice, but not novice lifters while dieting (calorie deficit)0 -
If I only had two days a week to lift, I'd probably do something like this:
Day 1:
Squat 3x5
Bench 4x8-10
Stifflegged DL 3x10 (Probably alternate with block/rack pulls, hesitated DL, or deficit DL)
OHP 3x5
Lat pulldown or pull-ups 4x8-10
Day 2:
Conventional DL 3x5
Close Grip Bench 4x8-10
Zercher/Front Squat 3x10 (or some other accessory squat)
Incline Bench 3x5 (barbbell or dumbbell)
Barbbell Row 4x8-10 (Alternating between Pendlay/Dead Row and an Ed Coan type row)
But I'm not a noob...0 -
Absolutely agree that it's intended for lifters not in a caloric deficit. Yet we both know that strength is the primary focus with SL program. Recovery from 45 reps is much easier to recover from than 75 reps and applies enough stress.Stronglifts has more volume than necessary for a novice program. Drop it down to three sets per and you now have time.
Not sure I agree completely as the program is designed for beginners and progression is more geared to beginners than intermediate lifters.
All of that said, think in a calorie deficit it (5x5) is too much volume and feel that starting strength or doing 3x5 or 4x5 (instead of 5x5) will make it easier to keep progressing, and is easier to recover from (which is needed when you are at a deficit of calories)
Not sure what your argument is. 5x5 is too much volume for a novice & three sets would be better is what I said.
My argument is that it isn't too much, unless you are in a deficit, the 5x5 is intended for novice, but not novice lifters while dieting (calorie deficit)
Data shows three sets of five are sufficient for stress & adaptation for a novice. Hence one reason starting strength is more effient for strength if possible.
When you factor in the OP is only lifting twice per week because of time constraints...even more reason to work three sets and lift three days until intermediate level is achieved which eccentially is my recommendation. Two days per week are tough to make steady progress in that program, even a novice.0 -
BusyRaeNOTBusty wrote: »This post outlines how to set up a 2 day a week program. I think it gives a little more balance than doing Stronglifts twice a week. If you did stronglifts twice a week, you are only hitting quads once a week, etc. This one will hit each group twice, which is idea.
http://community.myfitnesspal.com/en/discussion/373801/two-day-full-body-strength-training-routine/p1
It's what my current routine is based off of.
http://www.myfitnesspal.com/blog/BusyRaeNOTBusty/view/current-lifting-routine-939307
I am hitting the quads and all body parts twice weekly not once if ur familiar with the program its a full body workout but thanks I'll look into other and see what I can incorporate extra.0 -
SL 2xweek has worked for me. Instead of doing A-B workouts, just do all five lifts both days.2
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DancingMoosie wrote: »SL 2xweek has worked for me. Instead of doing A-B workouts, just do all five lifts both days.
Great! I'll try that!...Thank you 0 -
How old is your baby now? Are you breastfeeding? You might want to be careful with your deficit if you are...0
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BusyRaeNOTBusty wrote: »This post outlines how to set up a 2 day a week program. I think it gives a little more balance than doing Stronglifts twice a week. If you did stronglifts twice a week, you are only hitting quads once a week, etc. This one will hit each group twice, which is idea.
http://community.myfitnesspal.com/en/discussion/373801/two-day-full-body-strength-training-routine/p1
It's what my current routine is based off of.
http://www.myfitnesspal.com/blog/BusyRaeNOTBusty/view/current-lifting-routine-939307
SL has you doing squats every session, so your quads are getting hit twice a week, if you do it 2x a week.0 -
BusyRaeNOTBusty wrote: »This post outlines how to set up a 2 day a week program. I think it gives a little more balance than doing Stronglifts twice a week. If you did stronglifts twice a week, you are only hitting quads once a week, etc. This one will hit each group twice, which is idea.
http://community.myfitnesspal.com/en/discussion/373801/two-day-full-body-strength-training-routine/p1
It's what my current routine is based off of.
http://www.myfitnesspal.com/blog/BusyRaeNOTBusty/view/current-lifting-routine-939307
SL has you doing squats every session, so your quads are getting hit twice a week, if you do it 2x a week.
What's wrong with that?0 -
FatWithFatness wrote: »BusyRaeNOTBusty wrote: »This post outlines how to set up a 2 day a week program. I think it gives a little more balance than doing Stronglifts twice a week. If you did stronglifts twice a week, you are only hitting quads once a week, etc. This one will hit each group twice, which is idea.
http://community.myfitnesspal.com/en/discussion/373801/two-day-full-body-strength-training-routine/p1
It's what my current routine is based off of.
http://www.myfitnesspal.com/blog/BusyRaeNOTBusty/view/current-lifting-routine-939307
SL has you doing squats every session, so your quads are getting hit twice a week, if you do it 2x a week.
What's wrong with that?
Nothing.0 -
FatWithFatness wrote: »BusyRaeNOTBusty wrote: »This post outlines how to set up a 2 day a week program. I think it gives a little more balance than doing Stronglifts twice a week. If you did stronglifts twice a week, you are only hitting quads once a week, etc. This one will hit each group twice, which is idea.
http://community.myfitnesspal.com/en/discussion/373801/two-day-full-body-strength-training-routine/p1
It's what my current routine is based off of.
http://www.myfitnesspal.com/blog/BusyRaeNOTBusty/view/current-lifting-routine-939307
SL has you doing squats every session, so your quads are getting hit twice a week, if you do it 2x a week.
What's wrong with that?
Nothing. The poster being responded to mentioned quads only get hit once a week0 -
singingflutelady wrote: »FatWithFatness wrote: »BusyRaeNOTBusty wrote: »This post outlines how to set up a 2 day a week program. I think it gives a little more balance than doing Stronglifts twice a week. If you did stronglifts twice a week, you are only hitting quads once a week, etc. This one will hit each group twice, which is idea.
http://community.myfitnesspal.com/en/discussion/373801/two-day-full-body-strength-training-routine/p1
It's what my current routine is based off of.
http://www.myfitnesspal.com/blog/BusyRaeNOTBusty/view/current-lifting-routine-939307
SL has you doing squats every session, so your quads are getting hit twice a week, if you do it 2x a week.
What's wrong with that?
Nothing. The poster being responded to mentioned quads only get hit once a week
Reading comprehension fail.0 -
FatWithFatness wrote: »singingflutelady wrote: »FatWithFatness wrote: »BusyRaeNOTBusty wrote: »This post outlines how to set up a 2 day a week program. I think it gives a little more balance than doing Stronglifts twice a week. If you did stronglifts twice a week, you are only hitting quads once a week, etc. This one will hit each group twice, which is idea.
http://community.myfitnesspal.com/en/discussion/373801/two-day-full-body-strength-training-routine/p1
It's what my current routine is based off of.
http://www.myfitnesspal.com/blog/BusyRaeNOTBusty/view/current-lifting-routine-939307
SL has you doing squats every session, so your quads are getting hit twice a week, if you do it 2x a week.
What's wrong with that?
Nothing. The poster being responded to mentioned quads only get hit once a week
Reading comprehension fail.
All good.0
This discussion has been closed.
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