Hi this is a question for the more knowledgeable people but any input would be apreciated. I was wondering if doing squats deadlifts and bench press 5 times 5 reps at weight i can do 4/5 times, once a week only would still help me make gains in strength. I was thinking of each week starting off the 1st 2 sets with same weight as last week then for last 3 sets add 2.5kg (less i can at my gym).
Very dependant on different factors; strength training experience level, accessory work, other training stress, life stresses. As far as strength training goes what level are you at? If not a hard gainer begininers can generally make progress doing anything consistently. Are you just doing the big three or are you going to be doing additional accessory work as well? Are you spreading the big three out IE one day squat, one dead day, one bench day or keeping it all on one day? Since your on a boxing website one would assume you box multiple times a week. The intensity and stress from that can affect your recovery regarding strength. Every day life stresses can take a toll on recovery as well.
I know I'd struggle to make gains if I only did the exercise once a week. I ****ing struggle enough going three times.
Mainly the big 3 mentioned and yeah i do them on same day once a week as to not interfer with my boxing training days
Yes you will see strength gains. It won't be as much as if you were doing it on more than one day (obviously) but if your priority is boxing you don't want to be interfering with that as you have already stated. It's certainly not wasted time in the weightroom.
It would help you a bit if you're new to it but personally if I were you I'd devote a month or two to lifting 2-3 times a week to make solid gains then when you go back to doing the once a week that can be a maintenance session, once a week is perfect for maintaining. The way you are doing it means that it will be hard to see the benefits, may as well get the hard work done now to see the benefits sooner. Periodisation is every athletes friend.
Any reason you can't do it two times a week? I always felt like I made the best strength gains when I hit the muscle group every 3.5 days. I'm all about not overworking myself but once a week won't do a whole ton for you.
Because once a week just not enough to make steady gains. 2-3 times per week would have you seeing much more steady gains in strength. As KillSomething said, it is good to hit the targeted muscles regularly. I'd recommend once every 2-3 days if you want to make good strength gains. Not once every 7.
