Two Day Split required

Chars Dad · 28-06-2006, 07:43 AM

Hi all

My wife is going in hospital next week for an operation and will not be able to lift anything for about 12 weeks, this will mean that I have to do everything around the house including looking after 2 children. As such I will not be able to do my normal 3 day split with 2 days running due to time constraints.

Does anyone have a two day split I could use.

Thanks for your advice and help

Regards

Spencer

chalk · 28-06-2006, 12:38 PM

When I sometimes know I can only train twice a week, I go for..
Tuesday Dead lifts, Bench press, cardio
Friday Squats inc. calves. cardio
You could just do more hight intensity cardio on the Friday and forget about the legs as the deads will work the legs a lot.
Basicaly, what you do on the two days depends on what's more important, keeping size & strength (focus more on squats, deads, presses) or cardio.
This is the bare minimum, if you have more time add some more i.e Military presses. Don't forget to adjust your calorie intake.

leglock · 29-06-2006, 10:58 PM

in your position mate my 2 day split would be...
Monday pm...go out on pull and meet ugly bird
Tuesday am...move ugly bird in

aftewards resume training as normal...

then again i spose thats why im still single,all the best.

splinter · 30-06-2006, 10:01 AM

Hiya Spence.

Perhaps do the full body split like garys routine but just do it over 2 days.. It will keep you doing something for 12 weeks at least. And it takes less then an hour so you can still take care of the kids etc and do all your normal house hold/work things.

Quote:

This routine is the one I used when I first started out and has proved very successful for the many lads I've trained since.

Train following the routine below 3 times a week allowing at least 1 days rest between for example mon,wed,fri:

1 Squats
2 calf raises
3 benchpress
4 lat pulldowns, bentover rows or chins
5 shoulder press (first set infront of head second behind alternate on third)
6 bicep curls
7 tricep extensions

You should do 3 sets of each exercise for 8-12 reps. So for each exercise you need to find the weight which will allow you to complete 8 reps with maximum effort, never put the weight down until you have tried for one more rep and failed this is known as training to positive failiure, it is these last 1 or 2 reps that will force the muscle to grow hence the phrase no pain no gain. Now wait 2 mins and reduce the weight by approx 10% then do your second set again to total positive failiure. You should always lower the bar under control and not let it drop down as this will reduce the effectiveness of the exercise and increase the risk of injury.

Now immediately you complete the second set reduce the weight down by 50 percent and do your third set again 8-12 reps to total positive failiure but this time count 4 seconds as you lower the bar. Now wait 5 mins then move on to the next exercise/bodypart.

When you can do 12 reps with the weight increase the weight by 10% this should reduce your reps back down to 8.

Keep a training diary listing weight and reps this way it is easy to see your progress and this helps keep you motivated.

so an example would be:-

Bench Press

You would do your first set with say 50kg wait 2 mins whilst waiting reduce the weight down to 45kg do your second set then immediately reduce the weight down to 25kg for the third slow set.

This may not seem like alot of training, the routine should only take just over an hour but believe me this is one time when less is more. The biggest mistake newbies make is over training. Your muscle must be trained then rested then they will recover and only when all of this has taken place will they GROW if you train again too soon they will not have time to grow and you will make no progress.

Thats a bit of a stupid post leglock.

Chars Dad · 30-06-2006, 10:04 AM

Hi all

thanks for all your advice, I am thinking about a push / pull split or whole body workout.

Thanks again

Spencer

Nick500 · 30-06-2006, 10:05 AM

Quote:

Originally Posted by leglock

in your position mate my 2 day split would be...
Monday pm...go out on pull and meet ugly bird
Tuesday am...move ugly bird in

aftewards resume training as normal...

then again i spose thats why im still single,all the best.

I know you were joking here but be sensitive to this guy's situation, his wife is going into hospital for gods sake....

leglock · 04-07-2006, 02:28 PM

Quote:

Originally Posted by nick500

I know you were joking here but be sensitive to this guy's situation, his wife is going into hospital for gods sake....

belt up you tart ! if the fella saw it as anything other than a giggle im sure he would have said something,and he didnt,so why did you? ive noticed you often get involved in posts that dont concern you,maybe you lead a lonely life but dont start treading on toes to compensate for your boredom you knob !

Chars Dad · 04-07-2006, 02:31 PM

Leglock

I did see your response, and I did not bother responding as I did not feel that it was worthy of a response, Nick is a respected person on this board, and I appreciate his response in my defence.

leglock · 04-07-2006, 02:38 PM

Quote:

Originally Posted by splinter

Hiya Spence.

Perhaps do the full body split like garys routine but just do it over 2 days.. It will keep you doing something for 12 weeks at least. And it takes less then an hour so you can still take care of the kids etc and do all your normal house hold/work things.

Quote:

This routine is the one I used when I first started out and has proved very successful for the many lads I've trained since.

Train following the routine below 3 times a week allowing at least 1 days rest between for example mon,wed,fri:

1 Squats
2 calf raises
3 benchpress
4 lat pulldowns, bentover rows or chins
5 shoulder press (first set infront of head second behind alternate on third)
6 bicep curls
7 tricep extensions

You should do 3 sets of each exercise for 8-12 reps. So for each exercise you need to find the weight which will allow you to complete 8 reps with maximum effort, never put the weight down until you have tried for one more rep and failed this is known as training to positive failiure, it is these last 1 or 2 reps that will force the muscle to grow hence the phrase no pain no gain. Now wait 2 mins and reduce the weight by approx 10% then do your second set again to total positive failiure. You should always lower the bar under control and not let it drop down as this will reduce the effectiveness of the exercise and increase the risk of injury.

Now immediately you complete the second set reduce the weight down by 50 percent and do your third set again 8-12 reps to total positive failiure but this time count 4 seconds as you lower the bar. Now wait 5 mins then move on to the next exercise/bodypart.

When you can do 12 reps with the weight increase the weight by 10% this should reduce your reps back down to 8.

Keep a training diary listing weight and reps this way it is easy to see your progress and this helps keep you motivated.

so an example would be:-

Bench Press

You would do your first set with say 50kg wait 2 mins whilst waiting reduce the weight down to 45kg do your second set then immediately reduce the weight down to 25kg for the third slow set.

This may not seem like alot of training, the routine should only take just over an hour but believe me this is one time when less is more. The biggest mistake newbies make is over training. Your muscle must be trained then rested then they will recover and only when all of this has taken place will they GROW if you train again too soon they will not have time to grow and you will make no progress.

Thats a bit of a stupid post leglock.

might be a stupid post to you mate but at least i havent got a picture of my dream man next to my name...sounds like you boys take this s hit too serious,getting stronger and fitter is one thing,getting obsessed and showing each other your pecs is deeply disturbing

you crack on girls !
chars dad....my first post was an absolutely harmless remark,a giggle,a joke...had i read your mrs was seriiously ill in any way shape or form i would have said nothing,it just got me the " cant lift anything for 12 weeks bit "....i apologise if you were offended by it as i would apologise to anybody if i thought i had wronged them....i just didnt realise lads on here were so touchy...again,my apologies to you if you were offended as NONE was meant.

**LeeB** · 04-07-2006, 02:45 PM

leglock. we dont aapreciate any kind of posts which people may find offensive. there was nothing in your post which attempted to answer the original post seriously. it was also potentially offensive to other members!

all nick has done is point this out to you!

yet you have responded with insults. apart from this response being ultimately childish the intelligent thing to do would maybe have been to apologise to chars just in case you HAD actually offended him... now you have offended chars, nick and me too!

and as to WHY nick responded? hes a moderator on this forum.. its his job to ensure that our posts dont end up as totally pointless drivvle like on some other forums!!

maybe your inability to judge what comments people find offensive is why your still single mate! - that was meant tongue in cheek by the way...... lets all be friends please!

28-06-2006, 07:43 AM	#1 (permalink)
Chars Dad Under Construction Join Date: Aug 2005 Location: Kettering Posts: 74 Rep Power:	Two Day Split required Hi all My wife is going in hospital next week for an operation and will not be able to lift anything for about 12 weeks, this will mean that I have to do everything around the house including looking after 2 children. As such I will not be able to do my normal 3 day split with 2 days running due to time constraints. Does anyone have a two day split I could use. Thanks for your advice and help Regards Spencer ______________________ 37 years of being fat, thats enough the cut me starts now

29-06-2006, 10:58 PM	#3 (permalink)
leglock Making Progress Join Date: Mar 2005 Location: essex Posts: 193 Rep Power:	in your position mate my 2 day split would be... Monday pm...go out on pull and meet ugly bird Tuesday am...move ugly bird in aftewards resume training as normal... then again i spose thats why im still single,all the best. ______________________ im forever blowing bubbles pretty bubbles in the air they fly so high,nearly reach the sky then like my dreams they fade and die

30-06-2006, 10:04 AM	#5 (permalink)
Chars Dad Under Construction Join Date: Aug 2005 Location: Kettering Posts: 74 Rep Power:	Hi all thanks for all your advice, I am thinking about a push / pull split or whole body workout. Thanks again Spencer ______________________ 37 years of being fat, thats enough the cut me starts now

04-07-2006, 02:31 PM	#8 (permalink)
Chars Dad Under Construction Join Date: Aug 2005 Location: Kettering Posts: 74 Rep Power:	Leglock I did see your response, and I did not bother responding as I did not feel that it was worthy of a response, Nick is a respected person on this board, and I appreciate his response in my defence. ______________________ 37 years of being fat, thats enough the cut me starts now

04-07-2006, 02:45 PM	#10 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 1,940 Rep Power:	leglock. we dont aapreciate any kind of posts which people may find offensive. there was nothing in your post which attempted to answer the original post seriously. it was also potentially offensive to other members! all nick has done is point this out to you! yet you have responded with insults. apart from this response being ultimately childish the intelligent thing to do would maybe have been to apologise to chars just in case you HAD actually offended him... now you have offended chars, nick and me too! and as to WHY nick responded? hes a moderator on this forum.. its his job to ensure that our posts dont end up as totally pointless drivvle like on some other forums!! maybe your inability to judge what comments people find offensive is why your still single mate! - that was meant tongue in cheek by the way...... lets all be friends please! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

28-06-2006, 12:38 PM	#2 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	When I sometimes know I can only train twice a week, I go for.. Tuesday Dead lifts, Bench press, cardio Friday Squats inc. calves. cardio You could just do more hight intensity cardio on the Friday and forget about the legs as the deads will work the legs a lot. Basicaly, what you do on the two days depends on what's more important, keeping size & strength (focus more on squats, deads, presses) or cardio. This is the bare minimum, if you have more time add some more i.e Military presses. Don't forget to adjust your calorie intake.

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