I can't really give you advice as I haven't had kids and don't know what it's like time wise, but regarding the effectiveness, I don't think it would be that effective. If you could get to the gym 2 days/week, that would definitely be better, but idk what your schedule is....it might just be better to take a break, do bodyweight exercises at home, and then get back to the gym soon.
What do you mean by the underlying core principles?
I definitley think that once a week is better than nothing, and if you do some bodyweight exercises and conditioning work you may be able to maintain or even improve in some aspects. You are likely going to lose in some areas though so you really need to prioritise your time in the gym. I would be doing just one or two big compound exercises for legs, chest, back and shoulders and going quite heavy 3-5 rep range. Hopfully this is only a short term solution and you can find a way to train more regularly.
ps a lot will depend on you level of experience as to whether you are able to make some progress or lose a lot.
pps with this low frequency you are probably going to be sore all week lol
ha,coming from a guy who's been playing guitar for almost 10 years and who is really close to having a music degree, practicing once a week isnt going to be enough to accomplish anything musically either.
True it will be difficult and you may well lose size, strength, etc but training once a week will maintain more than not training at all. Believer423 is right about the clean & press featuring heavily in your training for maximum time economy, also things like snatch, squats, deadlift; superset everything with pull ups, etc to keep time down.
Then do some bodyweight exercises an time you can, real quick sessions to avoid it interfering with eveything else you've got to do, there are plenty of good b/w exercises so just use your imagination and you won't be nearly as limited as you think.
By the way, I speak from experience- my daughter was born a year ago tuesday and I found a similar thing so on days I couldn't get to the gym I did little circuits of bulgarian split squats, glute-ham raises, pull ups on a tree and handstand push ups; I also pushed and pulled my car, amazing exercise! Good luck buddy.
I feel like I'm repeating myself here, but this is the "bodybuilding" forum. Go to the "staying in shape" forum if that is what your goal is.
I've played guitar for around 13 years (lucky 13!) and had a wonderful recording and touring career over the past 5 years due to my skill and passion for the instrument without having a degree (I later got a degree during a much needed break). I was being sarcastic when I told the OP to try guitar instead, because arguably the time you would have to spend on mastering the instrument is similar to the amount of time you would need to be able to spend on your training routine/meal planning/overall lifestyle change.
In short, the dude seems like a perfect poster boy for "cookie-cutter" average/mediocre.
When it comes to bodybuilding, its about progress.
What is this mundane shit? Next we're gonna have someone come in saying they can get as jacked as Lee Haney within a year while training once a month...
lmao give this guy a break, having kids is one of the few legit excuses a person can have imo.
OP I am going to assume you are a beginner because if you weren't you would know what you needed to do to maintain. If you are developed I would recommend getting some dumbbells in the garage/basement and do whatever you can with the limited time you have(you will lose a lot but its better than everything). If you are just starting out I honestly wouldn't even bother, just wait a couple months till your kids are old because your not going to have the time and energy that goes into this at the beginning as ppl pointed out.
Personally if I could only train one day a week I would use this routine which is 6 lifts. Probably would modify the set/rep scheme to whatever I felt like doing. Olympic lifts are good too but I don't do those
Exactly, maintain as much as possible until you can get back to a more normal schedule. OP, trust me, that does happen, the harder you work with setting routines, and stuff early on the easier it is later; I've seen people with kids who didn't invest in this early on and they're learning the error of their ways the hard way. When I could only train once or twice a week I did something like this:
a1) snatch variation a2) b/w pull ups 3-5 x 3-5, ramping weight and starting b1) with heaviest weight used for a1)
I guess what I mean to say is that many regimens from various trainers, bodybuilders and enthusiasts are centered around a few core principles that if followed to the letter, would still produce results, albeit seemingly marginal.
I just learned about T-Nation and am I no expert on the subject but one of the core principles is using the Explosive Rep(as apposed to partials, or static holds, or negative reps, etc). Another is using enough weight to still allow the explosive movement WITHOUT going to failure. Mixing rep types and going to failure are just some examples that some bodybuilders and trainers would say are necessary for growth but i'm not attempting to bring up what is right and what is wrong, or what's good and what's bad.
I just wanted to know that if there were some fundamental principles that I absolutely had to adhere to from the T-Nation team, what would they be, and how would I apply them in a single workout per week.
edit. thanks sufiandy for that link, good info there, i'll try to apply that.