IMO anything that gives a specific muscle group 48 hours to recover will work. You can finesse this to work different groups on a rolling basis every day, but I prefer to employ a very simple alternating program:
Day 1: Upper body, bench focus
Day 2: Lower body, squat focus
Day 3: Cardio
Day 4: Upper body, shoulder focus
Day 5: Lower body, deadlift focus
Day 6: Cardio
Day 7: Rest
I find this works better for me, maybe I need more recovery between sessions than the typical person. I do find this gives me enough freedom to not get bored. I will vary all the secondary lifts and the type of cardio.
I do most upper body exercises multiple times a week, legs are tougher right now because I don’t have a rack and hate using dumbells for squating, lunges etc so I’ve been slacking on those. I’ve been deadlifting and front squatting with my curl bar
My go-to for legs now is a weighted one leg squat to a low chair. It requires a fair bit of flexibility and coordination, but not as much as a full pistol.
I hold various plates in combination out front up to 20kg (45lb) and then use a barbell on the shoulders in a high bar squat position for anything higher than that.
I’m up to just 22.5 kg now. I did some back of a napkin calcs and I think this is about equivalent to a 1.4 x my bodyweight.
Getting a lightly weighted bar from the floor to the squat position is fine. Trying to do it with anything heavy enough to two leg squat would be impossible.
You can do the exact same lifts every single day, you just have to understand how to moderate the intensity. Some days will be light, while some days will be heavy, and even some days will just suck to complete the bare minimum of the movement. Consistency over a long period of time beats any sort of local min-maxing. There was a time when I squatted every single day for about 6 months. I only relented because I started having less time to visit the gym.
Any MensHealth article is likely to be garbage for your specific needs since they write to a very general audience.
Just get one that is screwed into the door frame. The door frame should have studs (or double studs), so your 250lbs is not going to be a problem. I’m wary of the ones that aren’t permanently attached no matter the bw.
What Melk said. Something like this or if you have more space to put it higher the other Rogue setups just go into your wall studs. I can’t do pullups well with my door frame setup without having to arch my legs so much. I have a normal doorframe bar that you are talking about. It sucks other than when I’m walking by and just bust out a few or hang or some shit for the hell of it. My worst injury of the last few years was pulling myself up and then touching the ceiling with my toes and it came off the frame. Back first fall from like 7 feet or something. Took 2 weeks to feel normal.
Thanks. Yeah I just googled “how many times a week can I lift weights” and men’s health was the first reasonable-sounding thing I found. I definitely don’t use them as a resource.
I think everyone needs to realize that fredd was a natural when it came to squatting. I don’t know if his log is still on 22, but it’s pretty clear that not a lot of people are going to reach fredd levels of strength and lifting proficiency.
In the stuff I’ve read the debate seems to be between 2 vs 3 times a week per muscle group. Keep in mind things like rows will also hit biceps and forearms. The starting strength program only does deadlifts once per week after a while. I’ve read, listened to, and watched a lot of stuff in the past few months and a lot more people say they lifted too much too often than the opposite.
These guys, who have 90 episodes of interviews, are a good resource.
This seems relevant. I know Israetel is pretty respected.
