Just about every single normal person goes through the issues of being inconsistent or having a busy schedule. Whether it's a time/priority issue or maybe you just don't know where to start or...maybe you are paralyzed by all the information. If any part of that sounds familiar, this post is for you. I have been there many, many times. And this is how I "solved" it.
The days/week you lift is up to you and your schedule. This programming allows for a great amount of flexibility for those that have an inconsistent life schedule. So some weeks you may be able to train twice; other weeks you can train four times.
Below is your non-negotiable training program. No matter how many days/week you train, you follow the rules below. The goal should always be to weight train twice/week.
1. One lift/day. This allows you a ton of flexibility in your training; it also allows you to train several days in a row if need be. Generally speaking, push this lift hard UNLESS you feel like hell. If that's the case - use the 5/3/1 5's Progression.
This solves the issue of the main lift and part of the programming issue. ONE MAIN LIFT/DAY. There is no compromise. That is a great thing. Negotiating with yourself is exhausting.
2. Assistance - if you are in a pinch, the ONLY ASSISTANCE work that is to be done, AT THE VERY LEAST - is something kind of pulling motion. This is done every single time you train. This includes pull-ups, chin-ups, lat pulldowns, any row machine, DB rows, barbell rows, curls, face pulls, etc.
Main Lift - Squat or Deadlift
Assistance - Pull
Main Lift - Bench or Press
Assistance - Pull
So every training day you do ONE MAIN LIFT and ONE "PULL" ASSISTANCE lift. This is non-negotiable. Every time you come in to train you do one main lift and do AT LEAST some kind of pulling movement. Reps are up to you but generally 50-100 total reps.
3. Assistance 2.0 - let's say you have more time, the second assistance option is (of course) doing the one "pull" assistance lift AND one other assistance lift that is the opposite of the main lift. As an example:
Main Lift - Squat or Deadlift
Assistance - Pull
Assistance - Push
Main Lift - Bench or Press
Assistance - Pull
Assistance - Single Leg/Core
Once again, the "pull" assistance is done for 50-100 reps. The other assistance movement is done for about the same. OBVIOUSLY some movements lend themselves to higher/lower reps. USE YOUR BRAIN! For example - most people can do more reps with the back raise than the straight-legged hanging leg raise. So one is less and one is more. No big deal.
4. Assistance 3.0 - HOLY BALLS! - I got more time/energy! In this case, the main lift and the two assistance lifts are the same. But we can now add a third assistance lift. So your training would now look like this:
Main Lift - Squat or Deadlift
Assistance - Pull
Assistance - Push
Assistance - Single Leg/Core
Main Lift - Bench or Press
Assistance - Pull
Assistance - Single Leg/Core
Assistance - Push
Same total reps apply to all assistance lifts as before.
Note: you are better off doing ONE assistance lift awesome, rather then TWO assistance lifts with half-ass effort. Quality over quantity.
FAQ
Question: What happens if I can lift two days/row? How on earth has anyone ever, in the totality of the world, done a bench press workout AFTER doing 50 push-ups the day prior? What am I, a cyborg from hell? IMPOSSIBLE.
Answer: Put on the big boy pants and work harder. This should never, ever be a big deal or be used as an excuse.
Question: What if I want to add some...
Answer: Stop it - you decide nothing. If you are struggling with your training, you are not the leader you need. Follow something proven; follow something with proven results.
Question: Should I ever stretch and do some conditioning on my off-days?
Answer: As my mother said, "Is a frog's ass water tight?" Don't overthink simply moving your body for basic health.
Question: Can I do 1 assistance movement one day and 2 or 3 on the next? Or am I bound by blood (EXODUS!) by the sacred oath to do it one way/other?
Answer: You can do whatever you have the time/energy for. Some days are good. Some days you do the minimum.
Question: What specific warm-up should I do?
Answer: Yes.
(That means do whatever warm-up you are willing to do.)
Question: I heard from Lifter X that you have to do Y in order to accomplish Z. I can't commit to his program. Should I never lift? Is this true?
Answer: Listen, you have a screwed up schedule and you have a lot of things going on in your life. It's not perfect. Nothing is. But....you still have the chance to be awesome if you accept what you have access to and totally believe in what you are doing. Train hard and be consistent and stop searching for something you can't do. Be awesome at what you CAN do.
