Need Help Creating a 2 Day, Low Volume Weight Training Routine

Discussion in 'Health & Fitness' started by UW_Husky88, Jan 5, 2010.

  1. UW_Husky88

    UW_Husky88 Rookie

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    The title pretty much says it all. I really want to focus on my cardio conditioning and losing fat, so I don't want to do a ton of weight lifting (just enough to maintain muscle and build raw strength). I was wondering if you guys could help me come up with a 2 day low volume (by that I mean rep range of 3-5, 3 sets per exercise max) that focuses on compound exercises and will help me athletically.

    Any ideas? I don't care if its push/pull, upper/lower, or a full body split btw, I just need something.
     
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  2. Itagaki

    Itagaki Semi-Pro

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    #2
  3. chess9

    chess9 Hall of Fame

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    4 sets of squats at 150 to 350 lbs., 20 down to 5 reps.
    4 sets of dips at bodyweight x 12 reps.
    4 sets of one arm rows at 40 to 90 lbs, 20 down to 8 reps.
    4 sets of Captain's Chairs x 50 reps. (Optional, but I do these every time I go to the gym.)
    4 sets of Cleans at 50 to 200 lbs, 20 down to 5 reps.

    That's what I'd do, or similar, if I just wanted a quick maintenance routine. I'd do this for no longer than 6 weeks before I changed it. But, in six weeks your cardio should be amped.

    -Robert
     
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  4. charliefedererer

    charliefedererer Legend

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    The only other thing to consider as a tennis player is to add in some exercises to try and avoid injury to the shoulder, elbow and wrist. These joints are subject to a lot of stress as the arm has to decelerate and stop the racquets forward momentum. Considering doing all of these exercises if you want to prevent injury on the tennis court: www.asmi.org/SportsMed/media/thrower10.swf
    The tubing exercises included should also help to increase flexibility and give some rotational core work as well.
    Bicycle crunches may be a reasonable core alternative to Captain's Chairs if you don't have access to the Captain's Chair apparatus.
    Throwing in some lunges is a good idea to help prevent groin and leg injury.
    Finish up your workout with stretching to help maintain flexibility and prevent muscle cramping.
     
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  5. Moz

    Moz Hall of Fame

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    Robert used to be in the navy hence the 50 reps on the captain's chair.

    Although I thought it used to be on the captain's lap?
     
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  6. ET Brit

    ET Brit New User

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    Hi UW_Husky88

    Others are giving you good advice on weight training, I didn't see a mention of the actual cardio exercise you are doing? Are you doing cardio on a daily basis?

    The other important factor which is of vital importance if you want to be a lean mean machine, with that ripped look to die for, is nutrition. I am a great believer in increasing protein and cutting out white stuff - sugar, bread and potatoes. Luckily, New York Cheesecake isn't white. :)

    You could be bold and list your daily intake of food, plus your height and weight. You might well get several assessments for free from friends who care!

    Cheers - Ann
     
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  7. chess9

    chess9 Hall of Fame

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    It was the Marines. You have no idea how badly you blew it! ;)

    -Robert
     
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  8. chess9

    chess9 Hall of Fame

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    Ann:

    Husky is a very strong guy, who is a bit overweight. Getting lifting tips from me is a bit humorous. ;) Anyway, he can probably crush the tennis ball with his fingers....

    He probably needs someone to keep him out of some of the food aisles. ;) But, most of the guys who post here are in pretty good shape. Watch for Ano's posts, or do a search on them. He always backs up his posts with science links.

    -Robert
     
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  9. ET Brit

    ET Brit New User

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    Well, RATS, no photographs? who knew? LOL

    Thanks for the heads up, Robert.

    Cheers - Ann
     
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  10. cncretecwbo

    cncretecwbo Semi-Pro

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    since its just 2 days id probably go full body for both. Also, to maintain strength, lower-ish reps is usually best i think, which you already want to do. maybe something like

    - a type of squat
    - a type of upper body push
    - a type of upper body pull
    - a type of lower body pull (for lower back and hamstrings)
    - maybe some abs stuff

    so a sample day could be

    squat 3-5x3
    press 3-5x5
    DB row 3-5x5 ( although i like to go more like 8 reps on these)
    romanian deadlift (2-4x6-8)
    abs
     
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  11. UW_Husky88

    UW_Husky88 Rookie

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    Yeah, that looks like something similar to rippetoes. I guess that's probably the best option.

    The only thing is, wouldn't squatting and doing RDLs be very taxing to do on the same day? Plus, I'd probably have to repeat some leg movement (either a squat variant or deadlift), which are very taxing on the CNS, so I'm wondering how easy it will be to recover for the next workout, especially if I'll be playing tennis or doing other cardio on non-lifting days. The fact that you're using a ton of weight will probably make it even more difficult.

    Has anyone had experience with doing really heavy weight and recovering? Obviously, it will be tough at first, but do you get used to it soon enough? How does low volume/high weight compare with low weight/high volume in terms of recovery?
     
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  12. cncretecwbo

    cncretecwbo Semi-Pro

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    Whats "really heavy" Ive done some heavy weightlifting (powerlifting stuff like above and olympic stuff too) 3 or so days a week with tennis 5 or so days a week and i feel okay. But i think 2 days would work okay since i never felt like i got much stronger and always needed the entire weekend to recover.

    but you should be okay with it as long as you know when you can push yourself and when to dial it back a bit.
     
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  13. Kobble

    Kobble Hall of Fame

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    Try Jim Wendler 5/3/1.
     
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  14. T Woody

    T Woody Rookie

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    If you're looking to gain strength slightly (or maintain) and improve conditioning at the same time, 2 days per week is probably doable. Right now I'm doing a three day, but if I were to do two days it would look like this:

    Workout A:
    Back Squat 5x3 (3 sets of 5)
    Bench Press 5x3
    Weighted Chins 5x3
    Ab strength (leg raises, barbell rollouts, or weighted sit ups)

    Workout B
    Back Squat 5x3
    Overhead Press 5x3
    Deadlift/Power Clean (alternate each week)
    Ab strength

    Depending on your strength levels, you should be able to add a little bit of weight to the bar each week if you're eating enough and recovering well. If you have trouble recovering from back squats, you could either front squat or box squat a bit lighter on the second day. I think doing a program this simple is the absolute best way to build strength and maintain it, but a lot of people either get bored with it or are afraid of hurting themselves by doing the exercises wrong. I also like training like this (no high rep sets) while playing tennis or building conditioning because sets across of 5 reps don't take you to muscular failure. So even after one of those workouts, you can still go out and hit balls or play a few sets the following day.
     
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