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  • Workout frequency

    Do y'all think it's better to workout twice a week, or three times a week? On the PBF plan, I only has strength training twice a week in addition to sprints, but I do it three days a week plus sprints. and I only do bodyweight, since I don't have a gym membership. Although I do have a set of dumbbells, maybe I shoul use them. Any thoughts on a pbf routine with those too?

  • #2
    this really depends on your goals. i started off doing three days a week which was great for building endurance, but i'd rather be strong. so i cut it down to two days with much harder workouts, plus usually just one sprint day. i need the extra time to recover. so figure out what you want. do you want to be able to do drop and do 50 pushups, or would rather be able to do 5 with a car parked on your back? you can certainly do both, but in that case i would recommend dropping a day and marking the work harder so you're getting strong.
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      So all I'm doing is building endurance then? That sucks. I figured I was building both with three days a week. I've been adding reps and upping the level when I reach the pbf goal, but if it's just endurance...

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      • #4
        It's not a clear line. Mark's recommendations are averages that work pretty well for the vast majority of people. There's not much reason to do 3 lifting sessions plus sprints in a week, and not everyone can do it, due to needed recovery time.

        Mostly, if you're doing PBF, then the difference between 2 and 3 days per week is not that big of a deal, and it probably doesn't matter much.

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        • #5
          I only sprint once a week, and do bodyweight three times a week. I think I do alright.

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          • #6
            depends how heavy your dumbells are, and what your goals are, to get stronger you will eventually have to put some weight on a bar, although lots of strength can be obtained by bodyweight exercises. My week is like this and I found it works out very well.

            Sunday: play or walk
            monday: Heavy weights
            Tuesday: sprints
            Wed: off
            Thursday: Heavy weights
            Friday: off
            Saturday: Bodyweight workout + sprints

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            • #7
              Originally posted by TheTeddy View Post
              So all I'm doing is building endurance then? That sucks. I figured I was building both with three days a week. I've been adding reps and upping the level when I reach the pbf goal, but if it's just endurance...
              you're adding strength too, which you can tell by the fact that you're moving up levels. but you're not adding any more strength than you would be doing two days a week. when you work out, you're stressing and breaking the muscles, and it's in the recovery period, when the muscles are rebuilding, that you're actually getting stronger. you could probably do the heavy lifting only one day a week and see the same strength results. working out more often won't cause that repair to happen any faster, but it will adapt your muscles to repetitive use...or endurance. both are great.

              the only reason working out less might help you build more strength is because you can push a little harder, get a deeper burn, and let your muscles get stronger during that recovery time. personally, i used to love three days a week, but two works better for my goals. i'm also less fatigued for my sprinting, and have some extra time to work on other things like balance, hand strength, new moves, etc.
              http://www.marksdailyapple.com/forum/thread60178.html

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              • #8
                So something along the lines of:

                Monday: Strength
                Wednesday: Sprints
                Friday: Strength

                Would be perfect then? I walk a lot on my days off, too.

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                • #9
                  Originally posted by TheTeddy View Post
                  So something along the lines of:

                  Monday: Strength
                  Wednesday: Sprints
                  Friday: Strength

                  Would be perfect then? I walk a lot on my days off, too.
                  that looks pretty good. and do more if you want on off days, just to work in some other skills...chase the muscle up, planche, handstand, etc.
                  http://www.marksdailyapple.com/forum/thread60178.html

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                  • #10
                    In my experiment of 1 I get as much improvement from 1 session of LHT a week than I have from more sessions in the past, runs like this ATM - Tuesday - long run (traing for 10 mile trail run at end of month) Thursday LHT, Sunday - Sprint, otherdays include walking and playing depending on life. So really what works for you
                    You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

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                    • #11
                      I agree with primal rob, especially if you don't have a gym membership, and you are just doing bodyweight stuff, your muscles will be sore but your central nervous system will be less taxed, so you can probably do a couple pull ups and specialized pushups on your off days.

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                      • #12
                        So bodyweight can't effectively tax my CNS enough to take notice?

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                        • #13
                          I forgot images have to be approved




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                          • #14
                            Keep in mind the relationship between intensity and frequency--twice a week can work, but make it really intense. You could also do frequent small sets of pull ups/dips/pushups/squats, just about every day. I need to rest after intense workouts, so I do them 2-3 times a week, but other weeks where I'm working physically or doing frequent lower-intensity (say, one intense set at 3 different times in a day), I'll make it much more frequent. Personally I like to mix it up like that. I guess what I'm saying is...try it and see what works!
                            Last edited by Tom B-D; 10-10-2012, 07:15 AM.

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