This is a section from the Frequently Asked Questions chapter of the Workout Weekend ebook.
I have a few weekends off in a row, can I do multiple training weekends in a row here?
Yes you can. The training weekend can be carried out in the same or different variants on several weekends in a row if time is available for training on the weekend and recovery time between weekends.
How can I integrate training for my sport into a training weekend?
With the 8 training sessions in 2 days that a training weekend requires, no other training sessions are possible, as this reduces training performance and regeneration.
Can I complete a training weekend during regular working hours?
With the 8 training sessions in 2 days that a training weekend demands, regular working hours are not possible as this reduces training performance and regeneration. The training weekends are designed for free weekends.
Do I have to stick to all the details of a training weekend?
Yes, comply with all details as described. Small factors can change the training performance and the result of the training weekend. It's like buying a car and just ditching the steering wheel.
Can I train 2 times a day instead of 4 times?
There are specific programs - like during the Strength and Mass Holiday or the Arm Holiday - where I recommend training twice a day. During a training weekend and its specific overload for a certain muscle group, a total of four training sessions per day, as outlined in the program, is ideal to get the most out of it.
I can't eat that much, will a training weekend bring me results?
The amount of food primarily determines the muscle mass gained during a training weekend. If the goals are to improve body composition ( Body Comp) - that is fat loss in combination with muscle building - as well as pure body fat loss or just the physical challenge of such a weekend, the food quantities are not as decisive as with the goal of building maximum muscle mass .
How many times can I repeat a training weekend per year?
The training weekend can be carried out several times a year, even several times a month. When time is available for training on weekends and time for rest between weekends. The most important factor that determines frequency is the individual's ability to recover and the time available.
Can I do a training weekend in my home gym?
Yes, depending on the equipment you have at home. What you need is:
– Power Rack
– Barbell and discs
– dumbbells
– Adjustable bench
– cable pull
– 45° or horizontal back extension
– Lat pulldown machine (optional)
Can I do a training weekend in a hotel gym?
Yes, depending on the facilities, the hotel has a gym. What you need is:
– Power Rack
– Barbell and discs
– dumbbells
– Adjustable bench
– cable pull
– 45° or horizontal back extension
– Lat pulldown machine (optional)
Can I use a booster that contains a stimulant like caffeine during a training weekend?
I don't usually recommend using stimulants like caffeine. Due to its side effects such as fatigue and insomnia with regular use. Put simply, stimulants drain the battery. However, a workout weekend is an exception to this rule, as I explain in the Peri-Workout Nutrition chapter. I recommend using caffeine on both days of a training weekend.
Are there more supplements that are recommended during the training weekend than just the basics?
Yes of course, there are many other supplements that can be used. Since "basics first" is one of the pillars of my supplement philosophy, I recommend starting with the basics as in the supplements chapter. And then add more specific supplements based primarily on the YPSI skinfold measurement. This is optional as 99% of the results are based on getting the basics right.
Can I drink alcohol during a training weekend?
Easy question. Simple answer. No. Alcohol will affect exercise performance, sleep and recovery. Therefore, I recommend avoiding alcohol during a training weekend.
How long will I keep the progress from a training weekend?
Most of the strength and size gains are preserved when diet, sleep, and training are on track. Chapter 14 contains a complete overview of what is ideal in the week following a training weekend.
I am a vegetarian, can I still do a training weekend?
Naturally. To meet protein requirements, fish, seafood, eggs, amino drinks, and protein shakes are ideal.
I'm vegan, can I still do a training weekend?
Naturally. To meet protein requirements, amino drinks and vegan protein shakes are ideal. Additional other vegan protein sources that are well digested can be added to optimize recovery.
As a woman, can I still do a training weekend?
Yes, of couse. A training weekend can be completed by men and women. The main difference is the diet. All dietary recommendations are given for both men and women. See Chapters 10, 11 and 12 for the specific recommendations and the differences between men and women.
The upper body training weekend program includes pull-ups. I can't do a repeat of everyone yet. Can I still do a training weekend?
Yes, that is possible. Simply replace the pull-ups with a lat pull-down with the same grip. As well as doing the same sets, pace and rest. Also add 2 reps to the specified rep range. That means if the program says 2-4 reps for the pull-ups or pull-ups do 4-6 reps on the pulldown.
Can I extend a training weekend by a day or two?
No, the programs are specially designed for two days in a row. I do not recommend extending the workout after two days. If you want to use a high frequency system for several days, the Strength and Mass Holiday, the Arm Holiday, or the Squat Holiday are more appropriate.
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Image: The cover of the book.