Strength training 1 time a week, is it ok?

Hi coaches,

I just started to train level 1 program after a year or so spent at level 0.

I followed the schedule suggested by default, which includes strength training 2 times x week, for 30 days.

In particular, the schedule looked like this:

Monday : Upper body

Tuesday : Core, lower

Thursday: Upper body (half the volume)

Wednesday: Core, lower (half the volume)

I decided to cut in half the volume, on Thu and Wed, because I didn't recover enough from Mon/Tue workouts.

After 30 days of this routine, I tested my strength with 1 set of max reps, but I didn't make progress. I have the same reps of the previous month.

What could I have done wrong?

Is it possible to try for the next cycle to strength train only 1 time a week? Or is it better to maintain 2 times x week and cut the intensity/volume of workouts?

When I was in level 0, 1 time a week seemed to work fine for me.

Thank you

Fabio

PS: I don't know if it is relevant but I add some information about me, I'm 45 yo, I'm 195 cm tall, and my weight is 92 Kg.

1 hour ago, Fabio Genesoni said:

Hi coaches,

I just started to train level 1 program after a year or so spent at level 0.

I followed the schedule suggested by default, which includes strength training 2 times x week, for 30 days.

In particular, the schedule looked like this:

 

Monday : Upper body

Tuesday : Core, lower

Thursday: Upper body (half the volume)

Wednesday: Core, lower (half the volume)

I decided to cut in half the volume, on Thu and Wed, because I didn't recover enough from Mon/Tue workouts.

 

After 30 days of this routine, I tested my strength with 1 set of max reps, but I didn't make progress. I have the same reps of the previous month.

 

What could I have done wrong?

 

Is it possible to try for the next cycle to strength train only 1 time a week? Or is it better to maintain 2 times x week and cut the intensity/volume of workouts?

 

When I was in level 0, 1 time a week seemed to work fine for me.

 

Thank you

 

Fabio

PS: I don't know if it is relevant but I add some information about me, I'm 45 yo, I'm 195 cm tall, and my weight is 92 Kg.

Hi Fabio, considering your age probably trying once a week is the first thing i would do.

12 minutes ago, Alessandro Mainente said:

Hi Fabio, considering your age probably trying once a week is the first thing i would do.

Hi Alessandro, thank you for your suggestion!

Based on your advice, I was thinking of this weekly schedule:
 

Monday: Mobility work using restore series and/or weighted mobility and other courses.

Tuesday: Foundation upper body + restore series

Wednesday: Stretch series front split

Thursday: Foundation core and lower body + restore series

Friday: Stretch series middle split

Saturday: rest

Sunday: rest

Is this a good solution?

20 hours ago, Fabio Genesoni said:

Hi Alessandro, thank you for your suggestion!

Based on your advice, I was thinking of this weekly schedule:
 

Monday: Mobility work using restore series and/or weighted mobility and other courses.

Tuesday: Foundation upper body + restore series

Wednesday: Stretch series front split

Thursday: Foundation core and lower body + restore series

Friday: Stretch series middle split

Saturday: rest

Sunday: rest

Is this a good solution?

Yes, try with this one. Can you also say something more about the rep numbers where you didn't improve?

12 hours ago, Alessandro Mainente said:

Yes, try with this one. Can you also say something more about the rep numbers where you didn't improve?

Yes, as a test I tried 1 set of max reps of upper body, core and lower body exercises.

I improved in core and lower body, but I didn't improve in upper body exercises.

These are the reps numbers and the dates of the tests.

Incline push up:

28/09/2021  21 reps 

26/10/2021  30 reps

22/11/2021  30 reps

Incline rows

28/09/2021    21 reps

26/10/2021   30 reps

22/11/2021   30 reps 

Scapular shrugs

28/09/2021   12 reps

26/10/202     15 reps

22/11/2021   15 reps

I should also mention that in the last test I struggled to reach the same number of reps, probably my form broke on the last 2/3 reps of the set. This is another reason that made me think I didn't improve.

On 11/26/2021 at 10:25 PM, Fabio Genesoni said:

 

Yes, as a test I tried 1 set of max reps of upper body, core and lower body exercises.

I improved in core and lower body, but I didn't improve in upper body exercises.

 

These are the reps numbers and the dates of the tests.

Incline push up:

28/09/2021  21 reps 

26/10/2021  30 reps

22/11/2021  30 reps

 

Incline rows

28/09/2021    21 reps

26/10/2021   30 reps

22/11/2021   30 reps 

 

Scapular shrugs

28/09/2021   12 reps

26/10/202     15 reps

22/11/2021   15 reps

 

I should also mention that in the last test I struggled to reach the same number of reps, probably my form broke on the last 2/3 reps of the set. This is another reason that made me think I didn't improve.

Hey Fabio, what about other parameters? have you felt the same level of effort? is the weight the same as the previous months?

19 hours ago, Alessandro Mainente said:

Hey Fabio, what about other parameters? have you felt the same level of effort? is the weight the same as the previous months?

Hi Alessandro, I felt more effort performing the exercises, compared to the previous month.

The previous month  I did 3 sets of 9 reps for 3 weeks, and on the fourth week I tested.

This month, I did 4 sets of 9 reps for three weeks, and also tested on the fourth week.

I started to eat more calories, and my weight went from 90.1 Kg on 27 October to 92.3 Kg on 27 November. I gained approximately 2 Kg in the last month. 

15 hours ago, Fabio Genesoni said:

Hi Alessandro, I felt more effort performing the exercises, compared to the previous month.

The previous month  I did 3 sets of 9 reps for 3 weeks, and on the fourth week I tested.

This month, I did 4 sets of 9 reps for three weeks, and also tested on the fourth week.

I started to eat more calories, and my weight went from 90.1 Kg on 27 October to 92.3 Kg on 27 November. I gained approximately 2 Kg in the last month. 

So basically you have done the same results but with 2 kg's more. Ideally, you are stronger than before.

4 hours ago, Alessandro Mainente said:

So basically you have done the same results but with 2 kg's more. Ideally, you are stronger than before.

True, it make sense, I hadn't thought about it.

Do you think I should stick with the program as suggested in level 1 schedule (strength train 2x week), or is it ok if I try 1 time x week and see what happen?

7 hours ago, Fabio Genesoni said:

True, it make sense, I hadn't thought about it.

Do you think I should stick with the program as suggested in level 1 schedule (strength train 2x week), or is it ok if I try 1 time x week and see what happen?

usually i say "the team that wins should no be changed", until you are making progress with once a week it's fine,,,

22 hours ago, Alessandro Mainente said:

usually i say "the team that wins should no be changed", until you are making progress with once a week it's fine,,,

Ok, I'll stick to once a week until it works. Really appreciated, thank you Alessandro.