Lifting schedule?

paniz_s
paniz_s Posts: 44 Member
edited November 25 in Fitness and Exercise
Hi!
I’ve been lifting and strength training since May of 2017 and I started with a coach that gave me a split schedule. I’ve read places that training a muscle group once a week will not do me any good. But I’m just trying to cut and look toned with cardio and weights. Is this the correct thing to do or should I look into different programs?
M: back and biceps
T: legs
W: shoulders
Th: plyo/legs
F: chest/triceps

Replies

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    edited February 2018
    I like full body. I'm not sure you would progress very well doing everything only once per week. I try to hit everything at least twice. Look into programs, like stronglifts or starting strength.
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited February 2018
    Yea body part splits for a beginner are not the most efficient. I would look into an established program for most optimal results, full body or upper/lower split if you prefer. Here is a list of programs:
    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Looking cut and toned will come from lowering your bodyfat, as well as having enough muscle to show.


  • Buff_Man
    Buff_Man Posts: 623 Member
    Agreed, for max gains you want more frequency so upper/lower split or push/pull/legs
  • paniz_s
    paniz_s Posts: 44 Member
    sardelsa wrote: »
    Yea body part splits for a beginner are not the most efficient. I would look into an established program for most optimal results, full body or upper/lower split if you prefer. Here is a list of programs:
    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Looking cut and toned will come from lowering your bodyfat, as well as having enough muscle to show.


    So would I technically still be a beginner or no? Should I start with beginning programs?
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    paniz_s wrote: »
    sardelsa wrote: »
    Yea body part splits for a beginner are not the most efficient. I would look into an established program for most optimal results, full body or upper/lower split if you prefer. Here is a list of programs:
    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Looking cut and toned will come from lowering your bodyfat, as well as having enough muscle to show.


    So would I technically still be a beginner or no? Should I start with beginning programs?

    Yes.
  • sardelsa
    sardelsa Posts: 9,812 Member
    paniz_s wrote: »
    sardelsa wrote: »
    Yea body part splits for a beginner are not the most efficient. I would look into an established program for most optimal results, full body or upper/lower split if you prefer. Here is a list of programs:
    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Looking cut and toned will come from lowering your bodyfat, as well as having enough muscle to show.


    So would I technically still be a beginner or no? Should I start with beginning programs?

    Yea I would start with a beginner one
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Look at the programs and decide if you feel like a beginner. I have no idea what you are lifting...
  • paniz_s
    paniz_s Posts: 44 Member
    Buff_Man wrote: »
    Agreed, for max gains you want more frequency so upper/lower split or push/pull/legs
    Thank you! This was super helpful
  • paniz_s
    paniz_s Posts: 44 Member
    DancingMoosie wrote: »
    Look at the programs and decide if you feel like a beginner. I have no idea what you are lifting...

    Yeah, I looked through the plans. I would probably be a beginner but starting with heavier weights which i guess is a good start
  • Lean59man
    Lean59man Posts: 714 Member
    paniz_s wrote: »
    Hi!
    I’ve been lifting and strength training since May of 2017 and I started with a coach that gave me a split schedule. I’ve read places that training a muscle group once a week will not do me any good. But I’m just trying to cut and look toned with cardio and weights. Is this the correct thing to do or should I look into different programs?
    M: back and biceps
    T: legs
    W: shoulders
    Th: plyo/legs
    F: chest/triceps

    Has this schedule been successful for you? If it has then stay with it.

    You are training legs twice a week, pressing twice a week. Depending on what you do for legs you are probably training your back twice a week.

  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    The general recommendation is that training a muscle group 2x week is the minimum to see progress/results, which it looks like you are doing. What we can't tell is whether or not you're progressing with your lifts/exercises, which is an important part of long term progress/success.

    If you've been at it consistently since May, then you should be able to gauge how well the program is or isn't working for you.
  • paniz_s
    paniz_s Posts: 44 Member
    Lean59man wrote: »
    paniz_s wrote: »
    Hi!
    I’ve been lifting and strength training since May of 2017 and I started with a coach that gave me a split schedule. I’ve read places that training a muscle group once a week will not do me any good. But I’m just trying to cut and look toned with cardio and weights. Is this the correct thing to do or should I look into different programs?
    M: back and biceps
    T: legs
    W: shoulders
    Th: plyo/legs
    F: chest/triceps

    Has this schedule been successful for you? If it has then stay with it.

    You are training legs twice a week, pressing twice a week. Depending on what you do for legs you are probably training your back twice a week.

    I guess you’re right! Maybe I can do more compound movements and target both muscle groups?
  • paniz_s
    paniz_s Posts: 44 Member
    jjpptt2 wrote: »
    The general recommendation is that training a muscle group 2x week is the minimum to see progress/results, which it looks like you are doing. What we can't tell is whether or not you're progressing with your lifts/exercises, which is an important part of long term progress/success.

    If you've been at it consistently since May, then you should be able to gauge how well the program is or isn't working for you.

    When you say progressing, does that mean like lifting heavier weights than what I started with in May?
    In some areas yes, like legs, back muscles yes. My shoulders/chest/triceps not so much.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited February 2018
    paniz_s wrote: »
    jjpptt2 wrote: »
    The general recommendation is that training a muscle group 2x week is the minimum to see progress/results, which it looks like you are doing. What we can't tell is whether or not you're progressing with your lifts/exercises, which is an important part of long term progress/success.

    If you've been at it consistently since May, then you should be able to gauge how well the program is or isn't working for you.

    When you say progressing, does that mean like lifting heavier weights than what I started with in May?
    In some areas yes, like legs, back muscles yes. My shoulders/chest/triceps not so much.

    In regards to lifting/strength training... progression is usually marked by increased the number of sets, the number of reps, or the weight being used, or a combination of the 3.

    Just for context, a runner might gauge progression on being able to run for a longer period of time, a longer distance, or maintain a higher HR.

    But ultimately you're question was correct - progress is being able to do more/do it better than you when you started.
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