Can you honestly progress on a once a week workout?
Hi all, would like to know your thoughts on "once a week but 3 hours long" lifting routine? Obviously this is not optimal but do you think significant progress can still be made by cramming a week's worth of gym time into one session?
What kind of exercises would you fit into such a routine assuming a healthy individual who passes all the FMS? Is it a good idea to sip a protein drink after the 1 hour mark if the training goes on for another 2 hours? Please share your thoughts and opinions. Thanks!!
My first thought is that it would not be optimal at all. Too much, too infrequently. I can't think of any circumstances where I'd recommend that approach. Even the busiest person would be better served to do short, frequent workouts. Maybe this would fall in the something-is-better-than-nothing category? Maybe.
Yes you can progress without a doubt. Will it be optimal? Probally not, but who knows.. There are people out there who advocate only training 1x per week (HIT).. Not saying this is the best, but some do.
You probally dont need a 3 hour workout.. The last hour you will be to beat up to accomplish much of anything in my opinion. I would stick with a only slightly longer then usual workout, drink protien/carbs if you find that you need them.
Also, if the problem is making it to the gym.. Train at the gym 1x per week and then do a few rounds of bodyweight things sometime throughout the week (maybe 1-2 times). bodyweight stuff can be just as hard.. and you could get a half decent workout done in 20-30minutes no problem.
Stick to big movements in the gym (Squats, Bench Press, Deadlifts, Overhead Press, Bentover row, pullups, etc) as well. If you have limited time, may as well do the excersices that will give you the most 'bang for your buck'.
Recently my wife was doing once a week for which the lifting portion was about 45 minutes and she did make progress in strength and body comp. I had her stick to the money exercises and with some supersetting and complexes.
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
I have only been doing once a week, compound exercises for the last couple of years (because of a very physically-demanding job). I have kept daily session notes from every Sunday. In the 2 years I have increased my strength 15-20%. My sessions were 45-60 minutes long because if you do your exercises with enough intensity, that is when I burned out.
BUT, I sold the business 3 months ago and I now do 3 sessions per week (compounds) and my strength has increased in these 3 months as much as the previous 2 years. So, yes, once a week will work if you put the effort into each session, but you can do the same in 3 months...with the effort.
And my disclaimer is, these results occured because of my genetics, diet, age, etc.
Recently my wife was doing once a week for which the lifting portion was about 45 minutes and she did make progress in strength and body comp. I had her stick to the money exercises and with some supersetting and complexes.
I think this is approach to take. There's no need for a three hour session. You can do all you need in probably 6 exercises, total. Any more than that, and there's just a lot of overlap with low intensity.
A brief bodyweight workout (or several tiny ones) throughout the rest of the week, would probably do wonders, in addition to your one serious session.
body weight squats, chinups, pushups, single leg deadlifts, reaching lunges, reverse crunches, etc. can be done about anywhere, even next to the bed when you get up. It will help with recovery.
I have to agree with everything that was already said, but I wanted to add one more piece of advice.
Make sure you mix up the order of your lifts every week. The longer the workout, the less energy you are going to have towards the end. Rotate your biggest lifts so each week you perform a different one early in the workout.
I can see doing one heavier workout once a week, as has been described--big lifts, 45-60 min. duration, rotated exercise order. But unless you've got a very taxing regular job like train had, then isn't there a way to get in a 15-minute bodyweight session a couple of times a week too?
That's exactly what I did. One Sunday, pullups were first, with leg and chest later. Next sunday, squats took first place, with benches and back later, etc.
My main point is to do that session with intensity.
Can you honestly progress on a once a week workout?
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