Critique my training plan please

SuggaD

I'm slim and like it that way, but I really want a little bit of curves and to lose the last bit of fat on my thighs, but can't seem to get there and am getting very frustrated. Need help figuring out where I'm going wrong workout wise. (I need to ease up on the late night snacking, I know, but that can't be the entire reason). I'm in training for triathlon and cycling season.

So here's a typical week:

M - run (am), 20-30 minutes on the stationary bike (am) (it helps with recovery for me); walk the dog a few miles (pm)
T - master's swim (am); weights (pm)
my weight routine is 5 sets of 10 per machine (arms, chest, legs) and usually runs 1 hr - 1.25 hours. I think I'm pretty strong or my size, so my weights aren't light. I have a bad back so can't do anything compressive.
W - same as M
Th - same as T
F - same as M
Sat - cycling (am)
Sun - cycling (am); weights and swim (pm)

So considering the above and my physical limitations, how do I get the torso tapering look, tighter inner things, and firmer booty?

jim180155

Weight lifting or progressive overload is the quickest path to shaping your body. Muscles add curves (the good kind). Unfortunately, doing a lot of cardio can interfere with building muscle. But in your case, a lot of cardio is necessary to meet your summertime goals.

I think the high cardio plan you're on right now is probably about right. Keep on lifting twice a week. Try to stay in the 8 to 12 rep range. And then after cycling season, switch your focus to weight lifting with cardio 2 or 3 times per week and weights 3 to 5 times per week. At that point start concentrating on higher intensity workouts in the 6 to 8 rep range.

Elise4270

Core work. Ive found that helps my back and figure tremendiously. Your diary isn't open, so I can only suggest making sure your getting enough protein. Good luck on your tri!

jim180155

I should have added that your weight lifting, if you are using weights, should be focused on compound lifts like bench presses, squats, deadlifts, pullups, overhead press, rows, etc.

Lofteren

If you can't do anything compressive then I would recommend not running for cardio as it can cause more compressive forces than lifting heavy weights. Also, if you're using machines for your resistance training then you actually don't know if you're strong or not. Very seldom does a person have to overcome mechanical resistance in their actual lives. There are a lot of exercises that you could do instead that would actually decompress your vertebrae and help you build more muscle mass and strength such as Pull Ups, Inverted Rows and Dips. For legs you could use bodyweight exercises like pistol squats or you could do squat variations which involve holding the weight lower on your body like zercher squats or goblet squats. If you have access to a leg press I would probably use that as well, just remember that it does not offer the same benefits as squatting so it shouldn't be used as a replacement.

SuggaD

Elise4270 wrote: »

Core work. Ive found that helps my back and figure tremendiously. Your diary isn't open, so I can only suggest making sure your getting enough protein. Good luck on your tri!

Thanks. I do core work everyday. Otherwise I wouldn't be able to do anything at all. It helps tremendously. And I am getting enough protein.

jim180155 wrote: »

I should have added that your weight lifting, if you are using weights, should be focused on compound lifts like bench presses, squats, deadlifts, pullups, overhead press, rows, etc.

I can't do anything compressive, so no overhead anything (though I'm trying to get clearance from my PT to restart). I do row, leg press, lat pull down, hip machines, leg extensions (and the related one), calf raise, pec fly, chest press (horizontal), triceps and biceps.

SuggaD

Lofteren wrote: »

If you can't do anything compressive then I would recommend not running for cardio as it can cause more compressive forces than lifting heavy weights. Also, if you're using machines for your resistance training then you actually don't know if you're strong or not. Very seldom does a person have to overcome mechanical resistance in their actual lives. There are a lot of exercises that you could do instead that would actually decompress your vertebrae and help you build more muscle mass and strength such as Pull Ups, Inverted Rows and Dips. For legs you could use bodyweight exercises like pistol squats or you could do squat variations which involve holding the weight lower on your body like zercher squats or goblet squats. If you have access to a leg press I would probably use that as well, just remember that it does not offer the same benefits as squatting so it shouldn't be used as a replacement.

I've been cleared to run and with the core strengthening plan that my PT has me on, have been running better than ever. Thanks for the tips. I will look into those.

lishie_rebooted

You need to have a rest day. Especially since you're coming out of PT and you've got that half marathon coming up. Rest & recovery days are key - especially for those of us with injuries. I'm not saying sit and do nada, I do yoga on my rest day. It's make me a better runner and lifter.