Once a Week Lifting Program - Feedback Requested

Discussion in 'Fitness & Nutrition' started by jerky1280, Sep 13, 2007.

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  1. jerky1280

    jerky1280 Member

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    I'm just looking for some feedback concerning my once-a-week full-body lifting routine. I'm a previous college distance runner, but now mostly do triathlons. I've lost some weight since I started traithlons, and am sick of being skinny. I'm currently 5'8", 145lbs, and would like to put on 10 lbs or so of muscle. Being skinny makes for great running, but at this point I'd sacrifice a little speed for some size. I've been doing 3x10 for sets/reps, but have been thinking I should lower the reps and up the weight to focus on building muscle.

    Bench Press
    Bent-Over Row
    Military Press
    Lat Pulls
    Squats
    Hamstring Curls (machine)
    Calf Raises
    Bicep Curls
    Tricep Extensions

    Thanks all.
     
  2. RICK RO$$

    RICK RO$$ Active Member

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    I would at least do twice a week if you're doing full body or upper/lower.
     
  3. jerky1280

    jerky1280 Member

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    I try, but most of the time I end up just doing once a week.
     
  4. dave.b.gtt

    dave.b.gtt New Member

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    try harder.
     
  5. Lokish

    Lokish New Member

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    There is no try, there is only fail or succeed.
     
  6. apman0000

    apman0000 OT Supporter

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    holy crap bro you're gonna go once a week, wow get ready to get huge bro. congrats to you for being so dedicated and putting in so much work
     
  7. Formz

    Formz Hipster Santa OT Supporter

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    Your once a week program is destined for failure.
     
  8. GTLifter

    GTLifter Banned

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    if you only have the nuts to workout once a week then don't do isolation shit like curls, exts or calf raises...stick to the basics...

    a friend of mine also does triathalons...he manages to lift twice a week while maintaining a 3.5 as a engineering student at GA Tech...stop making excuses...
     
  9. DatacomGuy

    DatacomGuy is moving to Canada

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    Seriously, just quit now.
     
  10. Drewski

    Drewski New Member

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    if you run for 5min a week, will you get faster? no. same goes for weightlifting

    if you want to see any returns, you have to be willing to dedicate the time required, otherwise its just a waste of time. In this case, the bare minimum is 2 days a week.
     
  11. BlackIce72

    BlackIce72 New Member

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    That's a fuck of a day if you ask me. With any intensity you'll puke because your body won't be used to working hard except ONE DAY A WEEK.

    I've got 2nd or 3rd toughest college workload in the US a lift 4 days a week plus cardio on 2 more. And I try to get in 15-20 hours of work in a week.

    My brother on Wall St. works 75+ hour weeks and manages to get in a couple times a week.

    I'm not putting you down. I'm saying it's still absolutely possible.
     
  12. John Blaze

    John Blaze New Member

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    :hsugh:
     
  13. GTLifter

    GTLifter Banned

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    you got a problem fuckstick?
     
  14. John Blaze

    John Blaze New Member

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    it could be that your friend is just gifted in those various aspects.
    correlation does NOT demonstrate cause and effect i.e. nonlaziness
     
  15. tkluu

    tkluu New Member

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    squat
    bench
    deadlift
    pull ups
    shoulder press
     
  16. Man Bear Pig

    Man Bear Pig Banned

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    how about:
    power cleans
    bench press
    atg squats
    dl's
    pullups/lat pulls
    military press

    you'll get a lot stronger and you wouldn't be waisting time doing bullshit like calf raises (wtf?) or hamstring curls (are you planning on being Mr. Olympia?).
     
  17. Mitchj

    Mitchj OT Supporter

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    :hsugh:

    If your going once a week.

    Squats
    Bench press
    Deadlift

    5x5 to failure.
     
  18. apman0000

    apman0000 OT Supporter

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    fuck that shit, his routine in original post is great, no need to work out more than once a week, that shit will = being swole fo sho, dude won't be able to fit thru door ways if he keeps up those bicep curls once a week, hope ya got money to buy custom made clothes bro
     
  19. Mitchj

    Mitchj OT Supporter

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    Lets not forget diet.

    I think he should drink one protein shake a week. To aid in his muscle gain.
     
  20. GTLifter

    GTLifter Banned

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    no...he is actually not very smart or genetically gifted but he works his ass off...


    stop making excuses...
     
  21. SlowNegative

    SlowNegative Her name is Rio

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    Is this a joke?
     
  22. Man Bear Pig

    Man Bear Pig Banned

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    I concur.
     
  23. slurpster

    slurpster FLESHY FLAP VALVE NAVIGATOR OT Supporter

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    pm grantorino
     
  24. Uglybob69

    Uglybob69 I miss beer.

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    Truth! He will teach you the secret of working your muscles to total failure that takes up to 15 days to recover from. You'll only have to work out TWICE A MONTH!
     
  25. Mitchj

    Mitchj OT Supporter

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    is that sarcasm?
     
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