Over a decade ago when I started out in this industry, I would have told you that you needed to train at least 5 days per week for 3 hours a day. Fast forward to now, I could not have been further from the truth.
A lot of our adults train with us twice per week and see significant results from doing so.
If you are training for something very specific or are serious about your strength sport, twice per week may not be ideal. For the majority of our busy adults it comes down to the time that can allocate to train.
If you fall into this category, you to be consistent and disciplined enough to maintain those two days per week.
When time is not on your side, focus on the big stuff. Deadlifts, squats, swings, chin ups, presses etc. These are the best bang for your buck exercises and are great for consolidating a training session when you only have two days to train. If you have time at the end, throw in some small stuff like biceps and triceps to make yourself feel better.
You need to be patient and consistent in the gym. Perform quality reps at about 80 percent of your 1 RM and avoid failing any of those reps. Each rep should be as perfect as possible with those submaximal efforts as well. Over a long period of time, you will be surprised at how strong you get!
Sample day would be:
