Hey thanks for the reply. I would say I need to focus on getting squatting and pressing mainly. would squatting twice a week be viable or be over training??
My initial plan would be something like:
Squats, power cleans/SGHP, Push Press, Rest
Then just Repeat that cycle. In your opinion do you think that would be too much or inefficient for a beginner?
Honestly if you are a beginner you should not do any form of layer workout. Just learn to perform the big basic lifts efficiently and then become strong at them.
BTW, don’t mention overtraining when talking about the frequency of doing a lift. That’s just dumb… heck, olympic lifters squat 5-6 days a week, sometimes twice a day. Overtraining is a physiological state brought on by excess stress which leads to a decrease in performance, it’s not the act of “training too much”… yes, doing too much work in the gym can contribute to it, but it involves so much more than doing a lift x times a week.
For example if I squat 21 times a week (3 times a day), but only doing 1 set of 5 reps with 60% of my maximum while my friend squat only once a week but does 40 sets of 5 reps with 85% of his maximum… who is more likely to eventually “overtrain”?.