Yesterday we touched on who doing too much can hold people back, today we shall look at how the opposite can help you being to once again make headway.
MED, remember that?
Minimum effective dose.
Find what the bare minimum you can do and make progress form and do that until you no longer make progress, then perhaps add the next smallest amount and progress once again.
A simple thought that still adheres to the GAS/SAID principle.
It will allow you more time to recover, spend time doing other things you enjoy and for the average person, give you results while also having a life.
Sounds perfect, right?
That being the case, why don’t people do it?
Because as we discussed yesterday, too many think more is better and even more than that must mean even better still, not always true, sadly.
You will also find that when you take down how much you’ve been doing, you recover and allow the super-compensation element of GAS to happen, meaning gains.
Keeping in mind MED, how many times per week do you need to train to make progress?
Twice, that’s a great start.
Both sessions would follow a full body approach with limited moves that will give you the best bang for your buck.
Day 1 – Monday
A1 – Front Squat or Squat 10×5
A2 – DB Row 10×6
B1 – Press 8×6
B2 – Chin 8×6
C1 – Dip 50 reps in as few sets as possible
D1 – Loaded Carry 10min x Total Distance (famers walk, etc)
Day 2 – Thursday
A1 – Deficit Deadlift (any grip) 10×5
A2 – DB Press 10×6-8
B1 – Bench Press or Incline 6×6-8
B2 – BB Row 6×6-8
C1 – Curl 50 rep goal in as few sets as possible
D1 – Prowler or Sprints 10min x total Distance
Combine this with solid nutrition (plenty of whole foods and a calorie deficit or surplus depending on your goal) and three simple factors to progress and you’ll be laughing at the gains you make.
How to progress:
– Add weight where possible (fractional plates are good)
– If you can’t add weight, reduce rest
– Rest at it’s lowest, increase TUT (time under tension) with a slower negative portion of the lift
In each session aim to keep a good pace and finish within 45-75min, you’ll find the less you faff the better the workout you get.
Obviously over time you will potentially need to add more frequency taking training to 3 days per week, but the longer you can progress on 2 the better.
Funnily enough you will find that most elite lifters seem to find 4xP/W is their optimal limit because in each session they train HARD and create a deep ‘in road’ meaning they’ve stimulated growth, you need to do this too.
Remember, doing less can help your progress.