Everybody wants the easy way out.
Ten minute arms.
Eight minute glutes.
Six minute abs.
Ya know what nobody wants?
That building muscle and transforming your body takes HARD FUCKING WORK.
How many great athletes or physiques have been built in 2-3 short training sessions per week?
None. That’s how many.
Four hard in-the-gym strength training sessions can get the job done. As long as you’re going balls to the wall and making them count. This works well for most average guys with busy schedules.
On at least one other day you should be doing hard conditioning like sprinting or Renegade Cardio.
This will help you gain muscle without getting fat.
If it’s totally out of the question for you to squeeze in that extra day then you can simply add some sprint or sled training to the end of one or two workouts each week. All you need is 10-15 minutes and you’ll be good to go.
Or you can even do a double session on one of those days if time permits. Maybe you get up 30 minutes early and go outside for some hill sprints before work, then hit the gym on your way home, later that day. There are plenty of ways to get it in.
But first I’d look at time management and priorities. There should be time schedule into every single day for fitness. It’s as important as brushing your teeth.
In addition to training everyone should play.
It’s incredibly beneficial both physically and mentally to get out and actually play like we did as kids. Join a flag football league, play beach volleyball on the weekends with friends, go hiking, surfing, skiing, or take a martial art.
You need to get out and move and have some fun. If you do this not only will your fitness improve but so will your stress levels and your overall enjoyment of life.
So plan to be active and hitting it hard six days per week if you want to get in great shape.
Everyone who is in great shape does just that.
Success always leaves clues.
What if I Can Only Train 2-3 Days Per Week?
Again, you’ve gotta get your priorities and time management straight.
If something is important to you then you make the time.
And if fitness isn’t important to you we have zero in common and I can’t relate.
That being said…
If you can only make it to the gym 2-3 times a week due to an insane schedule it’s not the end of the world. You can still make progress. Just know that it will never be optimal.
Don’t delude yourself or fall for some marketing bullshit.
Getting in shape takes time and effort. Most people won’t make the time nor put in the effort. Don’t be one of the 95%. Be one of the 5%.
But like I said, 2-3 days is better than zero and you can still make some gains.
One thing to remember is that a workout doesn’t have to last an hour for it to be worthwhile. Often times when I’m incredibly busy I train at home and my workouts don’t last longer than thirty minutes. So there’s always that option.
All you need at home is a pair of rings. Throw in a kettlebell or two with that and you’re set.
Two can work, but obviously, 5-6 days will be much, much better if you’re looking to make a dramatic physical transformation. This gives you more opportunities to send an anabolic signal to your body, meaning you’ll have more growth stimulation throughout each week.
You’ll also stay leaner because properly planned strength training workouts improve insulin sensitivity and allow you to eat more carbs without gaining fat.
In addition, your metabolism will get a nice spike from the more frequent workouts so that you’re always burning more body-fat throughout the day.
Overtraining has become a thing people fear more than death. But the reality is that you can handle more than you think and it’s very hard to reach a true deep, dark state of overtraining.
Gymnasts and Olympic lifters train every day. So do sprinters and most other athletes. Guys do heavy manual labor every day to make a living. Then some of them go train after. It won’t kill you.
If you went out and threw fifty fastballs today, having not pitched in ten years, your shoulder would feel like it was going to fall of tomorrow.
However, if you got in the habit of doing it more regularly the pain would go away. The same thing happens with strength training.
The human body is built to move; not sit around on the couch.
Remember what Jack LaLanne said- to rest is to rust.