With resistance training and HIIT, I normally advise training 3 non-consecutive days a week, e.g. Mondays, Wednesdays, and Fridays.
But there are times when daily training can be better.
And don’t worry, I’m not talking about spending an hour at the gym every day.
Train as usual on Mondays, Wednesdays, and Fridays, but here’s when a quick less-than-10-minute workout on Tuesdays and Thursdays can supercharge your progress:
When you’re doing a tough exercise, especially with bodyweight training, where you can only do, say, 3 sets of 3 reps; an extra quick workout on Tuesdays and Thursdays can give you a HUGE boost.
Let’s say you can only do 3 sets of 3 reps with dips and pull-ups.
You can train every Monday, Wednesday, and Friday, and you will see progress, but VERY slowly.
So here’s what you do on Tuesdays and Thursdays to accelerate your progress:
Walk into the gym (or outdoors in the park) and do one set of each exercise, do as many reps as you can.
Since there’s no waiting around between sets, this workout takes VERY LITTLE TIME!
It’s literally in and out of the gym within a few minutes.
If 3 sets of 3 reps is all you can do with pull-ups, with one set you might do, say, 4 or 5 reps, heck maybe 6.
This works some powerful magic on both your mind and body.
Seriously, try it out!
When you do your FULL workout the next day, you’ll find you’re FLYING UP on those pull-ups with almost zero effort!!!
You’ll still tire at the end of 3 sets of 3 reps, but you’ll find the whole process MUCH easier, and you might just find you can do an extra rep or an extra set at the end.
THAT’S how progress is made!
Soon you’ll find you can do an extra rep on ALL your sets, that’s 3 sets of 4 reps.
Then you’ll find on your single set days you can do 5 or 7 reps!
Then those 3 sets of 4 reps will seem easy, you’ll move on to 3 sets of 5 reps, and beyond, and before you know it you’ll be on a tougher exercise and on and on until you’re a calisthenics pro and your man boob days are behind you.
Give this a go and see how you get on.
If you want detailed training guidance on how to do bodyweight training to lose your man boobs, check out my bodyweight training guide here: