Training Just Twice Per Week - Question To Scott

[Scott Stevenson]

Hello Scott,

I reached out to you on Instagram regarding training twice a week, roughly a week ago. My aim isnt to pursue an "optimal" or strictly "maximum output" regimen. I prefer a gradual progression with a focus on intensity. Past experiences with training have led to burnouts, sleep issues and considering other priorities in my life, I aim for just two strength training sessions weekly. Could you offer recommendations for achieving this? I was considering adopting the Tier III Family Man Plan for two sessions a week and incorporating the third session in the subsquent week. I appreciate any input or ideas you may have. Greetings from Germany!

(sry I dont know what went wrong with the first post)

Hey Bud!

Thanks for posting this here!  Some thoughts for you:

I don't know that reducing your training frequency -  training just twice / week - would be the first change I would make to avoid burnout and sleep issues: I'd think that training at least 3 times but with the right (lesser) amount of Training Volume would be the first move. I think many folks training with more volume than is optimal in a way that they *can* make progress for some period of time, but that better progress could be made training less, meaning the training stimulus is better matched to the individuals recovery.  (Excessive volume would also mean running into an overreaching status or burnout more quickly.)

As far as the Family Man Plan, I wouldn't start on Tier III, but I'm not sure where you're coming from volume wise, or even if you've got previous experience with FT (sorry if you mentioned this on IG).  

If, for instance, you were doing Tier III on the basic program and now would like to switch to the Family Man Plan, which is lower weekly training frequency in terms of training sessions / week, I would consider:
1.) Dropping down a Volume Tier but staying with the Basic Version.  
-or-
2.) Using the Family man plan (training 3 times / week) , but just using Volume Tier I to start  and riding that as long as you can, only moving up a volume Tier if you're certain it's the right move, i.e., after a couple Blasts. 


So maybe there are other circumstances such that 2x / week training is much better for you, so in that case, I would still just start with Volume Tier I (if your first time doing FT) or Tier II (if you know this is a decent Volume for you) and then spreading it out as you note above.  (Again if you were training with Volume Tier III in the past and can't stick with a 4x / week program, i.e., you can't training the frequently, then it could make sense to do the FM Plan as you note, with Volume Tier III)

A general thought here is to start with LESS (lower Volume, lower frequency as you note) and move your way up once you're certain.  If your volume is too high it can catch up with you and mean you (prematurely) need to Cruise.  

Again, I think 2 x/ week is too little for most folks, but it can work.  You might consider prioritizing your order of exercises on those days to hit the most important muscle groups first (outside of the order listed on the Overview Sheets) if you find that doing Volume Tier III is just too much and you start fading at the end of the workouts.

Hope this helps!

-Scott