Other/Mixed One lift a day protocol
- Thread starter Colby
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Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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LukeV
Level 7 Valued Member
Yes, I've done one lift a day with a program that was: bench press, seated row, shoulder press, lat pull-down, leg press. From memory I did three to five hard sets. It's a good program for a busy gym as you only need one piece of equipment. And yes I made satisfactory gains in strength and size against modest expectations but I don't regards it as optimal for either.
Oscar
Level 7 Valued Member
The original program minimum was like that excluding the carries.
I personally would prefer more frequency for swings. So I would do it swings -tgu-swings- carries. Or something like that.
By the way, why would you limit yourself to one per day? Isn't 2 per day minimalistic enough?
As what Dan John calls "park bench workout", good. I would recommend it e.g. after finishing a cycle of another program ("bus bench workout").
Colby
Level 2 Valued Member
I tried looking up that term and found some articles in Tnation quoting it. I am unfamiliar with that term, if you had a moment would you mind elaborating?
Park bench - you just sit, enjoy... i.e. practice, without trying to make any PRs, just enjoying the movement and "muscle joy", Easy Strength. Only if you feel exceptional strong, you may try heavier weight.
Bus bench - bus leaves as 12:08 PM, so yo plan accordingly: e.g. 12 week powerlifting cycle, or some of the kettlebell programs (such as ROP).
Colby
Level 2 Valued Member
Ok, so you see no problem with that type of practice set up? The only reason I ask is because I find it hard for me to focus on more then one excersise a practice.
I see absolutely no problem with the program - I may see a potential problem with expectations. You will not probably make a a press (1RM) or snatch (RM per time) PR.
As I said above, I recommend to use the OLAD program after finishing some heavy cycle, kind of off-season "Easy Strength"/deload program.
A different lift every day isn't a protocol we usually recommend but, as @Pavel Macek says, it can be a nice change of pace. It can also be good on a program focused on hypertrophy. The Faleev 80/20 program recommends hitting the 3 powerlifts heavy each once a week, and then hitting two of them lighter on the remaining 2 days.Five different lifts per week? Too much variety... I've done just deadlifts for months at a time
I think you'll be fine.
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