Title: Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
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Content: Naturally, if you only have one hour once per week to work out there are far fewer resources than someone who can spend two hours three times per week in the gym. As a result, the exercises you choose and the protocols you implement become increasingly more important. You have to be selective and only choose the things that you believe are going to get you the strongest given the resources you have. Takeaway: you don’t have any room for ‘extra work’ that doesn’t move you closer to your goals. 2. Can’t do as many exercises per muscle group
You can’t do as many exercises per muscle group if you’re lifting once per week
Due to the economy of training, you can’t do as many exercises within a single workout. Therefore, you’re going to get fewer exercises per muscle group overall. I’ll explain later why this isn’t necessarily a bad thing, but this will cause you to prioritize only the most effective exercises for building strength. For example, on a multi-day per week program, there are sometimes days specifically focused around ‘calves’, ‘abs’, or other isolation movements.