To gain muscle mass and become slimmer, you do not have to visit the gym every day. It is problematic for a novice athlete to do all his free time. The training program 2 times a week is also intended for busy people. In terms of effectiveness, such trainings are not inferior to other schemes.
What can be achieved
The number of classes in the gym does not affect muscle development. It is not necessary to train every day to get a result. However, with the help of irregular exercises, a person needs to gain muscle mass for a long time. The benefits of a 2-week training program are as follows.
- The ability to keep fit. If the bodybuilder already has achievements in the gym, then such a training will allow him not to lose them. Muscles need to be constantly kept in good shape. Otherwise, excess fat will begin to accumulate in the body.
- Gain muscle mass. It is permissible to conduct training 2 times a week to increase muscle. This is especially useful for people with a long metabolism. In such athletes, muscles need to rest for more than 48 hours. Therefore, there will be time to restore the body.
- Become slim. To do this, you must still adhere to the proper diet. If this is not done, then the gym should be visited more often. Excess fat will accumulate in the human body.
If the bodybuilder wants to do even less, then there will be no results. To keep the body in good shape, the bodybuilder needs to visit the gym at least once every 72 hours. Also, proper nutrition greatly affects the result. If a person rarely goes to the gym, then he needs to carefully monitor the diet.
Exercise basis
One of the most important roles in training is played by deadlift and squats. Since these exercises involve the muscles of both the back and front of the body. If they are performed once a week, then the muscles of the knees, back and chest will work. In addition, quadriceps are used.
To strengthen the effectiveness of the training program for the mass of 2 times a week, you need to add stress to the legs. Regular squats with a barbell are suitable for this. These muscle groups require a long time to relax.
How to supplement exercises
To use other muscles, the athlete needs to add more exercises. You can supplement the deadlift not only with squats, but also with a leg press. The training program 2 times a week for men consists of two days. Therefore, during each session you need to load all the muscles. Add rod pull in tilt. During execution, the lower back is loaded. Also, for effective pumping, the athlete should squat with blocks.
Second day of classes
To gain mass, a person must train other muscles that were not loaded in the previous session. The upper body can be used with dumbbells and a bar. This equipment will be enough to fully load the chest, biceps and triceps. There are a lot of variations of the exercises. For example, bench dumbbell bench press, dumbbell swing, barbell bench press and so on. You can add bars. Since they strain the muscles of the chest and triceps.
Mass Gain Program
This set of exercises is well suited for men. The training program 2 times a week requires a minimum of 2 hours of active sports. It is necessary to maximize the load on the entire musculature of the body.
- Cardio exercises. The main task of the training is to remove the heart at 140 beats per minute. After that, you can reduce the rhythm. You need to run for 5-10 minutes. Cardio will allow the body to adapt to stress.
- Bench hyperextension. Exercise loads almost the entire back. You need to complete 2 sets of 15 times.
- Perform leg press or deadlift. Experienced bodybuilders recommend alternating these exercises. In the first week do leg press, and in the second deadlift. Choose weight individually. The number of approaches is not less than five, the repetitions are 12.
- Lifting the bar for biceps. You need to perform 3 sets of 8 times.
- Classic bench press. You need to lie on a straight bench and complete 5 sets of 6-8 times.
On the second day, the athlete should load other muscle groups. It is best to always do all exercises with five sets of 10 times. These include: a five-minute cardio, bench press, squats with a barbell, bending the arms with dumbbells. You should also add exercises on the block simulator. Need to do 15 times with maximum weight. After that, at each approach, reduce the number of repetitions. In addition, add traction to the T-neck with three sets of 10 times.
Weight Loss Workout
Such a set of exercises is not inferior in its effectiveness to regular exercises. However, proper nutrition must be observed in order for the body to burn body fat. Such a training program 2 times a week for women is mainly suitable. The complex includes the following:
Warm up. It should be performed for five minutes. Warm up all the muscles of the body.
Cardio. At an average pace, exercise for 20 minutes. You can add complexity techniques. For example, the last three minutes accelerate by 30 seconds. After that, restore breathing. Further it is already possible to stop.
- Using the simulator for leg presses. The minimum weight should be used. It should be felt with muscles. However, high weight should not be taken. The athlete must have 20 repetition strength with three sets. You need to exercise very quickly.
Hyperextension training. 2 approaches should be done with 20 repetitions.
Exercises with dumbbells. It is necessary to make lunges with three sets of 15 times. Immediately after this, start training your arms. For this, bending and breeding are suitable. You need to do 3 sets of 15 times. You should also do a dumbbell bench press while sitting. With three sets of 20 repetitions. Use light weight at the same time.
On the second day of the training program 2 times a week, you need to load other muscle groups. Cardio to do in the same mode as in the first lesson. After that, proceed to leg extensions in the simulator. 2 sets of 20 reps should be done. After that, perform the Romanian craving. Exercise need to perform 3 sets of 16 repetitions. Then proceed to the squats. Do 2 sets of 15 times. You also need to add a crossover to the bottom of the chest. You need to complete the cardio workout. Exercise for 10 minutes at a lazy pace.
5x5 program
The whole point of this training is to perform exercises in 5 sets of 5 repetitions. This amplitude maximally strains the muscles. Thanks to which a person manages to gain mass. The training program 5 to 5, 2 times a week includes:
- Bench press, tilt barbell pull, squats and deadlift. These exercises should be done on the first day of training. The maximum respite time should not be more than a minute.
- You need to perform squats, army bench press, deadlift and classic bench press. Bodybuilders recommend 45 minutes for one workout.
You can add your own exercises to a person. They must be basic. Since such training strains almost all the muscles of the human body. In each lesson, you need to experiment with weight. The main task of the athlete is to achieve muscle pain after training. Due to this, muscles grow. You should also observe the diet. Consume 2 g of protein, 1.2 g of fat and 0.9 g of carbohydrates per 1 kg of body weight. Dairy products, cereals and meat should be taken as food.
Home workouts
You can do it several times a week not only in the gym. If a person does not have enough time, then he can take advantage of such training. You do not need to use additional equipment for this. The program for men - training 2 times a week at home includes:
- First day. At the very beginning, you need to do a five-minute warm-up to avoid injuries. After proceeding with the exercises. First do push-ups of 5 sets of 30 times. After that, start squats with fast amplitude. Perform 15 repetitions with three sets. Then proceed to pull-ups. Do 4 sets of 7 reps.
- The second lesson. On this day, the athlete loads other muscles. Warm up before training. After tightening with a narrow grip. Perform 5 repetitions of 5 times. Then push up with a narrow and wide position of the hands. Do 6 sets of 16 times. After that, do push-ups with reverse grip. Do 3 sets of 10 reps.
If it’s easy for a person to carry out exercises, then you can use a backpack for weighting. Put books or any other items in it. Such training will allow you to train your muscles.
Fullbody Program
Bodybuilders recommend using 80% weight. The Fullbody training program 2 times a week includes: squats with a barbell, bench press, army exercises and a dumbbell pull to the belt. You need to complete 3 sets of 5 repetitions. On the second day, the athlete needs to load other muscle groups. Perform deadlift in 3 sets of 6 reps. Also bench press and pull-ups on the horizontal bar. You need to do 3 sets of 6 times.