Training Only Once Per Weeks

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imported_damo

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Hi,
Been a while since I've been on here, about a year I'd guess and I've not been training in that time.
I'm starting back at the gym soon and due to time contraints will only have 1 day a week where I will able to train.
Previously I've done about 4 or 5 full cycles of HST and made brilliant gains so I'm familiar with that WO cycle etc.
So my question is whats best to do when you can only train once a week?
In terms of goals I guess I really just want to define and tone up, fat loss is not an issue and I'm not that bothered about gaining mass.
Would a standard HST cycle work just training once a week? What about doing things on other days when I cant go to gym such as press up?
Thanks in advance,
Damo
 
If you are only training once a week, then that changes things.  One of the main principles of HST is that of frequency (frequent, low volume workouts).  Training only once a week and still doing 1 or 2 sets per body part with submaximal loads is not going to get you very far.  On the other hand, you certainly won't have to worry about going to failure.  Once a week should give you enough time to recover should you decide to lift heavy weights until you can't move them anymore.
 
If there are things you can do at home in between visits to the gym, then I would highly recommend doing them.  You can certainly get a chin-up bar, and maybe even construct something that would allow you to do dips at home, as well.  I seem to remember someone around here posting instructions for building something like that. Being able to do these great compound exercises a couple more times a week would be an excellent addition to your single gym visit, and would allow you to follow HST principles a bit more closely.
 
You should still adhere to the principle of progressive load (although you may want to use larger increments) and you will definitely need to increase the number of sets you do with exercises that you will only do once a week.  Don't go overboard in the beginning, though, you have been off for a long time and are probably very deconditioned.  Thus, you will probably still respond relatively well to training.
 
Good luck.
 
[b said:
Quote[/b] (damo @ April 20 2005,12:29)]Been a while since I've been on here, about a year I'd guess and I've not been training in that time.
Click to expand...

I think you meant to say you've been SDing for a year so that when you started lifting again you'd see some wicked gains!
tounge.gif


My first thought if I were in your predicament would be to focus more on strength for the time being. (Working your way up to the heavier weights, of course, not jumping right in.) I'd be hesitant to eat well over maintenance calories while working out only once a week, I think too much of them would go towards fat. I'm thinking it might work nicely to use basic, heavy compound movements on the 1 day you're in the gym (but again, not jumping straight into the heavy weights) and then once or twice during the week you could do some explosive movements. I would go with some form of plyometrics for legs and plyometric push-ups for chest and triceps. I can't think of a good explosive movement for back and biceps that requires no weight, but if you have a dumbell or barbell you could do explosive rows. If not, you could just do a few sets of pull-ups.

But regardless of whether you decided to train for strength or mass, IMO you're gonna have to find a way to up the frequency, even if it's just a few exercises 2 additional days per week.
 
damo

I am not doing much better with only twice/week but gaining nevertheless.

Here is what you can do, progress to the heavier weights, once you are on 5's, it them as hard as you may, because the rest is more than enough, so go close to failure and up the volume slightly, the idea is to do one hell of a workout each time.

Progress still as you wish, maybe increase the % somewhat 10% all round, what's more, you may end up doing a 16 week workout rather than a 8 week, I'd certainly increase the length you are on 5's and negatives.

Hope this helps.

Fausto
 
Thanks for input.

Judging from the replies what I think I will do is work though a HST type cycle, doing 15s once a week for 2 weeks, then 10's then 5's but maybe do five for say 4 weeks (all of this just once per week)

Since I have long time to recover I will do more in each WO. Say 3/4 sets per exercise as opposed to the normal 1/2 sets.

Sounds sensible? I may do some plyometric pushups also at home on days I remember!

Cheers

Damo
 
This has worked for me in the past:

Maintenance routine:

Superset:
Incline DB bench press alternated with weighted dips
Weighted pull ups alternated with weighted chin ups

Superset:
Shoulder press alternated with shrugs
Squats alternated with sumo deadlifts

Superset:
Tricep isolation
Bicep isolation

Do two sets of each (one set for arms) once per week starting from your 10 RM and decreasing 1 rep each week to your 5 RM over a 6 week period and then return to your 10 RM and repeat.

Total = 10 sets which, when supersetted, can be completed within a 20 minute workout allotment.

Can also be done more than once per week and generate growth if time permits.

You can also do this using similar bodyweight exercises if travelling and do not want to SD.
 
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