Working out on consecutive days

lieajane

I pretty much do some form of cardio every day, either becaue I enjoy it, in the case of running, horse riding and swimming, or because it's transport and I enjoy it, in the case of cycling.

Suggestions are usually to add in 3 sessions of strength training per week, but what if your schedule gives you four consecutive gym days and three consecutive non-gym days (one of which is pretty much a rest day) How would you go about constructing a strength-training schedule them?

I would like to work up to lifting reasonably heavy free-weights, (by work up to, I mean develop the "i don't care-ness" to go anywhere near the testosterone filled free-weights area in my gym) but is that going to be possible and safe with my schedule??

Sam_I_Am77

Ultimately what is your goal? It sounds like strength is a goal. I find it very hard to string together 4 consecutive days of heavy lifting, or really even lifting in general. If you're really pushing yourself then at some point you're gonna run out of gas and the body will need a break. You can definitely do 4-days of strength training if that's what you want but it's best to break it-up, perhaps 2-days / rest / 2-days / rest 2 days.

hill8570

In your case I'd just go to two-a-week strength training sessions. You'll ramp a little slower, but if you're lifting heavy you really need those recovery days in between.

lieajane

Ultimately my goal is to do it. Because it's good, I think I'll enjoy it and it'll benefit my other sports.

Unfortunately, I can't change my days. I have three days in the middle of the week taken up with other things which keep me from straight after work, until long after the gym closes, so I can't do 2+2. Otherwise I'd be on it already.

Sam_I_Am77

lieajane wrote: »

Ultimately my goal is to do it. Because it's good, I think I'll enjoy it and it'll benefit my other sports.

Unfortunately, I can't change my days. I have three days in the middle of the week taken up with other things which keep me from straight after work, until long after the gym closes, so I can't do 2+2. Otherwise I'd be on it already.

Ah okay, so you play sports? What do you play? Especially if you're playing sports now (in-season), then you want to restrict your training to 2 to 3 days at most because the training will impact your game performance. If you are training to be stronger for sports, then sports is still your #1 priority and you need to adjust your strength training accordingly. If you were off-season then you could probably push 4-days but not consecutive, your body needs time to recover.

What makes you think training 4 consecutive days is better than 3 or even 2? I can tell you that from the standpoint of training an in-season athlete I would never go to a 4-day split.

lieajane

I think you misunderstood me.

I have fixed commitments on Tuesday, Wednesday and Thursday meaning I can't get to the gym on those days at all - so the only four days I CAN get to the gym happen to be consecutive. In asking how I can still work a strength training regimen into those four days. I can't change the four days.

My other sports are cycling and eventing (three disciplines on horseback) it's off season for both for a while yet. I'm also considering a triathlon, but that probably won't become one of "my sports", just something I'd like to do once or twice. Two of the non-gym days are sessions with a trainer for my eventing, (so still cardio and can get pretty intense) one is girl guides (I'm a guide leader - not a guide) so a rest day for me. Cycling is transport, so daily, plus a long ride on a Sunday but no intensity to speak of at the moment. It may be demoted to just transport and socialising. I also swim Monday and Saturday and run whenever my knees allow. (it's a special treat)

lieajane

hill8570 wrote: »

In your case I'd just go to two-a-week strength training sessions. You'll ramp a little slower, but if you're lifting heavy you really need those recovery days in between.

Thanks hill. That's sort of what I thought but didn't know if the long rest in between would negate any gains I did make.

Sam_I_Am77

lieajane wrote: »

hill8570 wrote: »

In your case I'd just go to two-a-week strength training sessions. You'll ramp a little slower, but if you're lifting heavy you really need those recovery days in between.

Thanks hill. That's sort of what I thought but didn't know if the long rest in between would negate any gains I did make.

Okay, I see. Then you could do 3-days if you wanted and one of them would be back-to-back. As long as you're recovering well then you'll be fine; I do it myself often. The lifting will likely be full body style training in that regard then. I prefer not give cookie-cutter recommendations but in this case I will, try Starting Strength by Mark Rippetoe and add a little bit of Core training on each session as well, the Core work will especially help with your stability and posture on horseback.

hill8570

lieajane wrote: »

hill8570 wrote: »

In your case I'd just go to two-a-week strength training sessions. You'll ramp a little slower, but if you're lifting heavy you really need those recovery days in between.

Thanks hill. That's sort of what I thought but didn't know if the long rest in between would negate any gains I did make.

I doubt even a 4-day rest is going to cause any regression, but if you're worried about that lift on the first and last day of your gym days, so that you have a schedule of lift-2 day "rest"-lift-3 day "rest" ("rest" being something other than lifting).

TheMannon

I lift four days per week – you could do it over four days – just avoid using the same primary and complementary muscles consecutively. So, e.g., don’t do back and biceps back to back.

1) Back 2) Legs 3) Arms/Chest with rest day thrown in or 3) Biceps 4) Tris-Chest

mustgetmuscles1

I have lifted 4 consecutive days when that is what my schedule allowed. Its not something I do consistently though so Im not sure how it could work out long term.

When I did it it was heavy upper body/heavy lower body/hypertrophy upper/hypertrophy lower.
You could also try heavy upper/heavy lower/day off/full body.

Not sure how that would work with the program you are on though.

jemhh

Sam_I_Am77 wrote: »

lieajane wrote: »

hill8570 wrote: »

In your case I'd just go to two-a-week strength training sessions. You'll ramp a little slower, but if you're lifting heavy you really need those recovery days in between.

Thanks hill. That's sort of what I thought but didn't know if the long rest in between would negate any gains I did make.

Okay, I see. Then you could do 3-days if you wanted and one of them would be back-to-back. As long as you're recovering well then you'll be fine; I do it myself often. The lifting will likely be full body style training in that regard then. I prefer not give cookie-cutter recommendations but in this case I will, try Starting Strength by Mark Rippetoe and add a little bit of Core training on each session as well, the Core work will especially help with your stability and posture on horseback.

I agree with doing 3 days with 2 being back to back. The Strong Curves full body programs can be done 3 days a week but he (Bret Contreras) writes that the ideal is 4 days a week, done in an A/B/rest-or-HIIT/A/C/rest-or-HIIT/rest pattern. If you take the first four days of that pattern you end up with 3 full body days with 2 being back to back. The program is on his website.

rybo

several options
full body-rest-upper-lower
upper-lower-upper-lower
or you could do 3 full body in 4 days with the notion that the 1st two will be relatively short and not be the same exercises.
day 1 vertical push/pull, squat
Day 2 horizontal push/pull, hinge
day 3 Rest
Day 4 a long full body