Two times a week vs three times a week: How much you should workout to gain strength

Two times a week is a misnomer. I mean to say you workout two times in a row with forty eight hours rest between them.  Then after seventy two hours rest workout again.

That's the basic workout strategy. Workout however many times in a row you want evenly spaced between forty eight hour rest periods. Then after you think you've provided your body enough of a training stimuli to elicit a strength gain, you rest seventy two hours to give your central nervous system  the time it needs to recover.

Why forty eight hours rest and then a seventy two hour rest you ask? It's widely accepted that forty eight hours rest between workouts is the baseline necessary time the body needs to replenish glycogen reserves. The seventy two hours rest is a widely accepted timeframe to allow the central nervous system to recover.

Of course this all hypothetical based on personal anecdotal evidence. Who's to say that you can't workout with less than forty eight hours rest to replenish your glycogen reserves? Perhaps you may only need twenty four hours rest between workouts to replenish your glycogen reserves in your muscles. Again who's to say you need seventy two hours rest to allow your central nervous system to recover? Perhaps you may need ninety six hours to fully recover.

The concept of a weekly workout schedule is a simplification of strength training.  Surely if you're doing two times in a row workouts and then the seventy two hours rest, some weeks you'll be working out three times a week.  So it violates the weekly workout concept. In contrast three times in a row workout schedules fit  neatly in a week and will enable you to workout on the same days each and every week.

Who's to say you can't go beyond the three times a week workout schedule?  Hypothetically you can do four or five or even six times in a row workouts and then cap it off with a seventy two hours or more period of rest to allow your central nervous system to recover.  When you're working out however many times in a row with forty eight hours rest between, you're trying to elicit a muscular development response which means you're trying to make your muscles grow bigger.  Why
can't you just repeat that cycle  of forty eight hours rest between workouts however many times you want, and then cap it off a seventy two hours or more rest period to allow your central nervous system to recover?

Three times in a row workout schedules tend to crush the human spirit.  If you're doing any of my full body workouts you're spending a minimum two and a half hours in the gym each workout day. That's almost nine hours a week you're training. You're missing a lot in life with a training schedule like that.  You're in the gym while everybody else is having fun.  That kind of thought may make you resent strength training.

Three a week workout schedules also tax the structural integrity of your body. Joints  get stiff and painful.  Limb movement and body coordination  get somewhat degraded. After a couple months of a three a week  workout schedule, the simplest tasks like reaching out to grab something across a table become jerky and non-fluid.

But obviously it's up to you, as with all things in a life lived in a free society, how many times you want to workout in a row. I've crushed many a plateau with working out three times a week. Even the most stubborn of muscle groups are forced to elicit a strength gain after beating them up three times a week provided that you blast them with the right combination  of movements and complementary accessory movements. The main thing is don't quit and expect to jump right back into training with ease. You might end up like me.

Why You Should Hate Me

First off, I'd like to say I'm sorry. When I first started writing this blog, I was already a couple years into heavy lifting. So here I am recommending rack pulls, good mornings, pause squats and the like to probably a bunch of newbies.

When you first stumbled upon this blog, you probably did a couple bench presses maybe even a couple leg presses on a machine. That's how I first  started out.  Probably after you were done with one of my workouts, you're body was most likely like a burnt piece of chicken. All brittle and sore.

After going back to my workout today after not having worked out for about four months,  I can honestly say I can feel your pain. Now I know how you must've felt after doing your first workout day. My legs especially around the quadricep and glutes area are on fire. I can't even squat to sit down without extreme soreness.  The rack pulls I did today got my shoulders in a terrible soreness as well, and while I was doing them, it felt like my spine was going to snap in half.  I probably won't even be able to walk tomorrow.

But alas this is the best pain a person can experience because I know I'm going to acquire strength rapidly, also known as beginner gains. When you first started you were sore but you got strong quick. That's exactly the effect I'm looking for. So what if I'm in pain.

Why I'm a bitch

So yeah, I admit I'm a punk whiny bitch.  The reason I say that is I finally had to break down and buy a pair of these:



These are powerlifting shoes.  The base of the shoe heel is made out of impact and deflection resistant plastic.  The inside of the shoe provides a soft arch and a heel cup to wrap snugly around your feet.  Sure it makes my squat easier to do.  But the main thing it provides is support.

See, my left foot is flat and the arch in it compresses when I put my body weight on it. This puts my hips and whole body out of balance.  Whereas my right leg is nice and sturdy and rigid, my left leg almost seems shorter in length compared to the right one because of the arch compression.

Imagine sitting on one of those chairs where one leg is missing its metal cap at the end.  It's unbalanced and you can teeter back and forth in the chair, and maybe have a good time.  Now imagine putting a four hundred pound weight on that chair.  The chair might tip over.  One of the legs might break.

That's exactly what was happening to my body when I squatted in bare feet. My body was unbalanced especially when I was down in the hole at the bottom of the squat.  My right knee was kind of kinked and skewed inward which caused me nagging pain. This was because my left foot arch was deflecting downward and causing my squat position at the bottom to be unbalanced.  This was causing my right knee pain which I talked about in previous posts.

I always knew this was happening, but my ego was preventing me from getting the shoes.  I saw on youtube this guy:

So I thought this guy was a wimp because he needed his fancy powerlifting shoes to squat while I just squatted in bare feet.

But now that I've done squatting in the powerlifting shoes, my right knee pain has subsided.  The shoe's arch has a nice soft supporting arch and the plastic heels are nice and sturdy.  Also whereas my right knee was popping when I was coming out of the hole, now knee popping is almost non-existent.

So what's next in my wimpification? Who knows? Maybe I'll break down and start lifting with a belt and start using wrist wraps for my bench press.

Pre stretching routine before squatting

Skip to the 11 minute mark on this video to check out some groin and outside hip stretching before squatting.  He does the stretch on a box using bands. I just take my leg and stabilize it on the safety crossbars on a power rack and then lean my weight onto my leg.  This gives a good stretch on the groin and hip and allows you to open your legs wide while in the hole at the bottom of the squat.

Why all those steroid freaks are destined for failure

Watch this video on why all the chemically dependent muscle freaks out there will crash and burn.


From what I've read, all those steroids these guys keep injecting eventually stop having any positive effect on their muscle growth.  This kind of makes sense because if you follow any of my strength training advice, you'll know that I don't believe in ever doing the same workout two times in a row because the body will find a way to resist the training stimuli and prevent you from getting strong. This is called accommodation, and all those steroid freak bodybuilders are setting themselves up for a huge relapse in muscle growth and will eventually crash and burn in an almost irreversible state of accommodation.

Strength vs Diet

First off this post was inspired after reading the Renegade Diet.

Is it possible to grow strong while maintaining an aesthetically appealing physique?

To answer that I would say I don't know. I say that for the simple fact I'm not working out anymore. So to answer the question hypothetically, my guess is that it is possible to get strong and maintain a lean physique. How is that possible you ask?

Take note of the following statements. Blood sugar levels are stabilized by eating high amounts of fiber. You can check that out here. The body's testosterone production efficiency is highest at night while you sleep.  Check that out here.  Insulin spikes caused by eating foods high in carbohydrates will cause  an anabolic effect in your muscles because it will allow glucose and other nutrients to be absorbed into the muscle. Check that out here. Therefore, wouldn't it make sense to consume foods, namely carbohydrates, at night because our bodies produce the most growth hormone and the most testosterone at night?  Check this out to see what hormones are related to muscle production.

So how does all that mumbo jumbo relate to the Renegade Diet?

The Renegade Diet is based around those theories. It recommends eating high in fiber foods namely vegetables and low glycemic foods like apples throughout the day, and then at night you trade in high fiber foods and exchange them for foods high in carbohydrates but low in fiber. Your protein and fat intake would remain the same throughout the day. I have to also admit the diet also recommends not eating breakfast, but that's almost impossible to do because I could only get through a couple days of skipping breakfast.



LIES, LIES, LIES





This here is complete bullshi*.  This is propaganda sponsored by the US government by way of the USDA.  What is the USDA you ask?  They're the arm of the government backed by farming lobbyists that tell you how to eat because farming businesses would rather make a buck and have you suck down their poisonous, diabetes and fat inducing products rather than have you be healthy.

Why is it a lie you ask?  Look at the proportions.  Grains are almost equal in portion size to the vegetables.  But all those grains would cause huge insulin spikes in your bloodstream and will lead to weight gains in the form of fat.  Fruits are categorized into one group. But there is a difference among fruits.  Wouldn't you agree that an overripe banana has more sugar than an apple?  Surely you can test that by tasting them and seeing which is sweeter. Again the high amounts of sugar in some fruits will make you fat because of the insulin surges they induce in your bloodstream.  Check that out here.

Here are my revised portions of the food groups:

Fiber laden foods that are low in sugars such as vegetables and certain kinds of low sugar fruits like apples should account for about 60% of your daily food volume intake.  These fibrous foods should be consumed during breakfast and lunch.

Another 30% of your total daily food intake should be proteins and fats interspersed throughout breakfast, lunch and dinner.  Of course if you're doing heavy lifting weight training, your protein intake will have to increase throughout your meals especially your meal after your workout.

The final 10% will be occupied by sugar laden foods.  Breads, grains, pastas, rice, fruits high in sugar, and even high in sugar desserts are to occupy this final 10% of your daily food intake.  For breakfast I eat an omelet with a side of low in sugar fruit like an apple.  I think a bowl of oatmeal made with water and a pinch of sugar for taste wouldn't cause your blood insulin levels to skyrocket too high.  For lunch, I stuff my gut with zero carb vegetables or salads mixed with animal proteins like beef.  Chinese food is good for that.  Skip the noodles and rice though and substitute them for steamed vegetables.   Reward yourself with maybe half a cookie or half a small blueberry muffin for dessert.

Of course, if you workout with heavy weights you'll have to take in a moderate amount of carbohydrates before and after your workout to help get you through the workout and for recovery after the workout.  Pre-workout I'll eat a low glycemic oatmeal bar or any kind of carb with a slow rate of digestion and absorption will do.

Look at the table below from this website.   Pick any food with a 30-40 glycemic rating.  Anything above that could cause you to go into a sugar coma which you don't want before you workout.

Glycemic index and glycemic load for 100+ foods

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a list of the glycemic index and glycemic load for more than 100 common foods.

FOOD	Glycemic index (glucose = 100)	Serving size (grams)	Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar	47	60	14
Banana cake, made without sugar	55	60	12
Sponge cake, plain	46	63	17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)	42	111	24
Apple, made with sugar	44	60	13
Apple, made without sugar	48	60	9
Waffles, Aunt Jemima (Quaker Oats)	76	35	10
Bagel, white, frozen	72	70	25
Baguette, white, plain	95	30	15
Coarse barley bread, 75-80% kernels, average	34	30	7
Hamburger bun	61	30	9
Kaiser roll	73	30	12
Pumpernickel bread	56	30	7
50% cracked wheat kernel bread	58	30	12
White wheat flour bread	71	30	10
Wonder™ bread, average	73	30	10
Whole wheat bread, average	71	30	9
100% Whole Grain™ bread (Natural Ovens)	51	30	7
Pita bread, white	68	30	10
Corn tortilla	52	50	12
Wheat tortilla	30	50	8
BEVERAGES
Coca Cola®, average	63	250 mL	16
Fanta®, orange soft drink	68	250 mL	23
Lucozade®, original (sparkling glucose drink)	95±10	250 mL	40
Apple juice, unsweetened, average	44	250 mL	30
Cranberry juice cocktail (Ocean Spray®)	68	250 mL	24
Gatorade	78	250 mL	12
Orange juice, unsweetened	50	250 mL	12
Tomato juice, canned	38	250 mL	4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average	55	30	12
Coco Pops™, average	77	30	20
Cornflakes™, average	93	30	23
Cream of Wheat™ (Nabisco)	66	250	17
Cream of Wheat™, Instant (Nabisco)	74	250	22
Grapenuts™, average	75	30	16
Muesli, average	66	30	16
Oatmeal, average	55	250	13
Instant oatmeal, average	83	250	30
Puffed wheat, average	80	30	17
Raisin Bran™ (Kellogg's)	61	30	12
Special K™ (Kellogg's)	69	30	14
GRAINS
Pearled barley, average	28	150	12
Sweet corn on the cob, average	60	150	20
Couscous, average	65	150	9
Quinoa	53	150	13
White rice, average	89	150	43
Quick cooking white basmati	67	150	28
Brown rice, average	50	150	16
Converted, white rice (Uncle Ben's®)	38	150	14
Whole wheat kernels, average	30	50	11
Bulgur, average	48	150	12
COOKIES AND CRACKERS
Graham crackers	74	25	14
Vanilla wafers	77	25	14
Shortbread	64	25	10
Rice cakes, average	82	25	17
Rye crisps, average	64	25	11
Soda crackers	74	25	12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular	57	50	6
Ice cream, premium	38	50	3
Milk, full fat	41	250mL	5
Milk, skim	32	250 mL	4
Reduced-fat yogurt with fruit, average	33	200	11
FRUITS
Apple, average	39	120	6
Banana, ripe	62	120	16
Dates, dried	42	60	18
Grapefruit	25	120	3
Grapes, average	59	120	11
Orange, average	40	120	4
Peach, average	42	120	5
Peach, canned in light syrup	40	120	5
Pear, average	38	120	4
Pear, canned in pear juice	43	120	5
Prunes, pitted	29	60	10
Raisins	64	60	28
Watermelon	72	120	4
BEANS AND NUTS
Baked beans, average	40	150	6
Blackeye peas, average	33	150	10
Black beans	30	150	7
Chickpeas, average	10	150	3
Chickpeas, canned in brine	38	150	9
Navy beans, average	31	150	9
Kidney beans, average	29	150	7
Lentils, average	29	150	5
Soy beans, average	15	150	1
Cashews, salted	27	50	3
Peanuts, average	7	50	0
PASTA and NOODLES
Fettucini, average	32	180	15
Macaroni, average	47	180	23
Macaroni and Cheese (Kraft)	64	180	32
Spaghetti, white, boiled, average	46	180	22
Spaghetti, white, boiled 20 min, average	58	180	26
Spaghetti, wholemeal, boiled, average	42	180	17
SNACK FOODS
Corn chips, plain, salted, average	42	50	11
Fruit Roll-Ups®	99	30	24
M & M's®, peanut	33	30	6
Microwave popcorn, plain, average	55	20	6
Potato chips, average	51	50	12
Pretzels, oven-baked	83	30	16
Snickers Bar®	51	60	18
VEGETABLES
Green peas, average	51	80	4
Carrots, average	35	80	2
Parsnips	52	80	4
Baked russet potato, average	111	150	33
Boiled white potato, average	82	150	21
Instant mashed potato, average	87	150	17
Sweet potato, average	70	150	22
Yam, average	54	150	20
MISCELLANEOUS
Hummus (chickpea salad dip)	6	30	0
Chicken nuggets, frozen, reheated in microwave oven 5 min	46	100	7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce	80	100	22
Pizza, Super Supreme (Pizza Hut)	36	100	9
Honey, average	61	25	12

Of course if you're drinking whey protein while you workout, you don't necessarily have to eat protein before you workout. Post-workout I'm looking for fast absorbing sugary foods low in fat like a blueberry muffin or a sugary pastry or an overripe banana. 

 The Renegade Diet recommends working out at night so that you can eat a high carb dinner and have it coincide with your body's ability to produce growth hormone at night.  Also if you eat a high carb meal at night, it will cause an increase in insulin in your bloodstream and release a hormone called serotonin in your brain which will cause you to get sleepy.  I got that statement from here.  Also check out this study on high carb meals affecting how fast you fall asleep after eating them.

If you workout during the day or in the morning, the Renegade Diet recommends something sugary like an overripe banana as a post workout snack.  Then it recommends for your first post workout meal that you eat something like a salad mixed with animal proteins and a low carb source such as an apple.  I can't really vouch for that since I haven't worked out on the Renegade Diet.  I would think if you wanted stay alert for the rest of the day, that might work.  The only problem with it is could you still feel fully recovered after eating such a small amount of carbs post workout?  My only guess is if you still feel weak after eating, then eat maybe half a cookie but nothing too over the top like a candy bar.  Again you want to stay alert for the rest of the day so you want to avoid those high insulin spikes caused by sugary foods but you still want to feel fully recovered after you workout without feeling weak because of low blood sugar levels. It'll take a little effort to find that balance.


Here's a video about a guy who just ate McDonald's for 90 days straight and lost over 30 lbs.  It's almost identical to the diet I'm recommending.

Why you don't deserve jack

So I've made 80+ posts on strength, and I haven't earned a penny.  So until people start making donations or clicking those ads on the sidebar, I'm not going to write one more post. I'm constantly changing my ideas about strength and nutrition. I'm constantly reading and scanning YouTube for informative videos that align with my beliefs. If you guys don't want to help me, I'm not going to help you.

elbow and wrist position for bench press

Body weight training: prison style

I've read these books, and they provide a myriad of body weight exercises and stretches that some ex-con thought up while in jail, or at least that's how the story goes.  I do some of the upper body strength training exercises the author describes, but I think the real benefit of this book is the stretching regimens.  It's where I get my spinal stretches from.  Anyways here's a link to Convict Conditioning and Convict Conditioning 2.  They're both good books. Give them a shot.

Renegade diet

So I'm in no way getting paid to endorse this.  With that said, I just bought this book download.  Maybe it will help me shed some unwanted fat.  Maybe it will help you too.  Good luck.