Improved health, strength and performance are achieved through 1h training, twice a week. According to many studies, training less, hard and smart can have tremendous benefits on health, increasing over-all strength and performance.
After 3 years of hitting gym sometimes even twice a day, while attending school, having a job and other necessities, I decided to incline more to efficient approach. I had a few mentors who got me introduced into bodybuilding and work ethic which kept me resilient. After all, it was Dorian Yates who once said, “working hard but correctly” totally influenced the way I perceived every gym arrival and departure.
His heavy high-intensity work-outs crowned him undisputedly 6 times Mr. Olympia in a row, where he was known for his heavy high intense trainings and extreme muscle mass. Although, I would not call it “correctly” as this might vary from individual to individual, yet he made quite a point there.
The whole idea behind training 2h a week is to bring your body into optimal anabolic state where the body gets more productive, not forgetting proper regeneration. The most important thing to achieve anabolic state is consistency as building strong bodies take time under right procedure. The most efficient process applied, will be the one optimally distributing energy to bring better performance through better health and achieve better regeneration relevant for muscle and strength growth.
According to the studies, muscle responds best to intense and heavy impulses that lead to better cardiovascular health, stronger bones and lean muscles if nutrient-dense food and enough sleep provided. On the other hand, it creates more mitochondria to provide body with more energy to optimize fat burning competencies.
Full muscle regeneration can take from 3 to 12 days which is why, there is no need to overtrain and risk injuries. The regeneration capacity differs individually but can be further improved and speed-up by active life, stretching, meditations, cold showers, power naps or rich-nutrition foods and natural doping. The other essential is sleeping phase where 7-8h of uninterrupted sleep proved as sufficient.
The other point of the study is to achieve optimal anabolic state through consistency of proper eating and training. Over time, depending on the amount of your efforts and consistency you start experiencing better work capacity which stands for the amount of work you can perform and recover from. This will further allow training for 1h in a week and still progress!
Accepting the fact, that training hard but correctly can lead to decent fitness results and other health benefits, not just inspired me to carry on with the work but above all, gave me that time. The findings are based on personal experience, scientific studies and winners´ success stories.
All the processes are designed to bring maximal productivity with minimal wasted effort and risks! It also prevents overtraining and injuries when training only twice a week through proper rest. Once you get there, it starts being fun and yes you may!