T Nation

Training Twice a Week



Due to my work schedule I will only be able to lift twice a week.

If I'm consistent, eating enough for recovery and growth and getting adequate sleep, will it be possible to get brute strong and add some size on a 2 day week routine?


Do the 5/3/1 DC Challenge. Do it as written, and perform each rep of each set like it was the last rep you ever get to do. This template will make you glad you are only training 2 days a week.

Eat A LOT and concentrate on recovery or it will catch up to you.

Good luck!


Yes, as long as you believe in what you are doing, you will succeed.

And I echo Joey's enthusiasm for the DC challenge.


Best way to train for those of us who:

Want to condition hard
Give great effort in the weight room
Can get over dogma of training world.


Is that the training dogma that you have to train 6+ x week to get big and strong?

Sadly work takes place over training, but that doesn't mean I won't get in the weight room twice a week, and get strong!!


Yes! I explained this in the last chapter in the Beyond book - you find out what you can commit to and make it work.


For what it is worth, I trained twice a week for the longest time and made great progress. One thing not mentioned is that when priorities start to build up, having to mentally focus on a workout twice a week instead of 3, 4, or 6 times is a relief.