The following post is my Quora answer to the question “Is strength training 3 days a week enough?”
It contains my workout program.
Enjoy.
Here is the answer:
Is strength training 3 days a week enough?
Absolutely, I have found that I’m the most consistent when I work out only 3 times per week, because for me, anything more than this and it just becomes a chore.
You might think that my strength training sessions take long, but no, not at all. I get them done in 30-45 minutes. Here is the current workout program I’m using.
My three-day minimalistic workout routine
Day A (Monday)
Trap bar deadlift – one heavy set of 10 reps, then put the weight down by 10% and aim for 11 reps, then put the weight down another 10% and aim for 12 reps.
Dumbbell row -Follow the same sets as above, but merely drop down to the next dumbbell after each set.
Dumbbell curl – This exercise is performed the same as the sets above. But I only do two sets.
Day B (Wednesday)
Dumbbell bench press – one heavy set of 10 reps, then on the next set, aim for 11 reps with the next lightest dumbbell, then 12 reps with an even lighter dumbbell.
Dumbbell shoulder press- I use the same process as above.
Tricep pushdowns – I used to do 2 sets of these in the same manner I did dumbbell curls, but since I’ve had wrist surgery, they don’t feel good, so I’ve postponed doing isolation tricep exercises for now.
Day C (Friday)
Leg press – one heavy set of 10 reps, then reduce the weight by 10% and aim to get 11 reps, then reduce the weight by another 10% and get 12 reps.
Lat pulldown – Again, follow the same progression as above.
Seated calf raises – do one heavy set of 10 reps, then one lighter set of 11 reps (pause and squeeze at the top of each rep).
Notes on routine
Always do at least 3 warm-up sets per exercise before lifting heavy.
Take 3 minutes’ rest between sets to recover well and build maximum strength.
Eat a high-protein diet with lots of fruits and vegetables (eat mainly whole foods).
Get stronger every workout. Every week that you hit 10 reps on the first set, put the weight up next week, and then when you build to 10 reps with the new weight, increase the weight again. This way, you will always slowly but surely get stronger and build muscle.
Sleep 8 hours per night.
Go for a 30-45 minute walk on your days off from lifting.
Anyway, this is my workout routine, and I enjoy it. Try it, you might too.
This way of training is called reverse pyramid training, and it was popularised by Martin Berkhan from lean gains.
God bless.
I am not a medical professional. Please consult a doctor or physical therapist before starting a new routine, especially if you are recovering from surgery.
One last point I want to mention
Life’s too short to spend hours every day in the gym. If you follow a routine like the one above, you’ll get the biggest roi for your time investment.
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