Muscle Building

BodyTemple23

Hi Fitness Experts,

Happy Saturday! I have several questions about lifting weights:

I'm motivated to do these back exercises at the gym (see the link), but I'd like to know if I can do them all together like this. I know the video was just a demonstration of which muscle group is being worked on, but what would that workout session look like if I did a dedicated back day?

https://www.facebook.com/reel/1879309762592706

2)

I currently do:

Sat: Glutes (10 min) + Abs (10 min) + cardio (30 min)
Sun: Arms and shoulders (45 min) + elliptical (30 min)
Tuesday - leg day (50 min) +8k steps
Wed: Spinning (45 min) + abs
Thu: Stairmaster 100 floors (45 min) + Stretch
Fri: Chest, back, triceps (60 min) + 8k steps

I'm trying to accommodate the recommendation to hit the same muscle group twice weekly, but I'm finding it difficult to implement. The last recommendation from MFP experts was to increase the upper body volume since the legs are getting enough volume.

Honestly, I feel like I struggle to hit all muscle groups. Twice is a stretch. I know I'm not doing something right. I also don't superset. Should I? Because then I will save time and use that more efficiently.

LoganBennett715

Thanks for sharing such a valuable plan here. Could you please share such a post that is dedicated towards flats.

Retroguy2000

Note that your arms get some volume doing chest and back. Call it 0.5 sets for simplicity. That's a prelude to me suggesting you could focus Sun and Fri more on chest and back, i.e. do less direct arms work since you're getting some volume elsewhere. With limited time, focusing on the larger muscle groups rather than isolation exercises on smaller muscles is better anyway.

You don't need all those grips in that video. You're not a bodybuilder. Just pick one vertical row and one horizontal row, and optionally add face pulls.

Examples:

Vertical: pullups, pulldowns, db pullovers.
Horizontal: barbell row, bent over row, chest supported row, Tbar row.

Yes, supersets are absolutely a good option. You can do biceps and triceps, or e.g. legs and shoulders. Another time saving option for isolation work like arms is myo-reps, e.g. start your next set 15-30 seconds after the previous one ended, and keep doing that until your max is 5 reps.

nossmf

This thread contains a discussion about how to setup a routine:

how-to-set-up-a-weightlifting-routine

tomcustombuilder

If you’re trying to build muscle that is too much cardio and a poorly structured weight training program.

You will benefit from a proven beginner weight train program like Fierce 5 or something and a couple cardio sessions per week.

What is your height and weight

AnnPT77

Even if I count the stairmaster as cardio (which IMO is iffy, based on how a lot of people do it), 150 minutes of cardio per week isn't "too much cardio". It's the amount of cardio recommended for basic health and fitness. I'm not counting the 8k steps as cardio, because that sounds like normal life activity.

Yes, sure, if the cardio intensity is too high, that plus strength training can create recovery problems, and hinder progress. The answer to that is to keep most of the cardio intensity very moderate. For a relative beginner, all moderate would be great. For someone already somewhat conditioned to the cardio modalities/load, then one session a week of higher intensity would be useful (like moderately-high to high intensity interval work of limited duration). I'd probably do that on the Sunday, right before the Monday rest day, and structure the elliptical as a very moderate warm-up, a central chunk of maybe 10 minutes with more intense intervals, then a very moderate cool-down.

Of course, if someone is relatively new to working out, a schedule like this can be an overload. But if the OP has built up to it gradually, the total load could be fine.

I'm not opining about the strength training routine's details. Not my lane. The one thing I'd say is that that sounds like a lot of time on each day for the split you're doing. I wonder if you're doing more different individual exercises than you need to do in order to get the results you want in a time-efficient way? Maybe not, can't tell without knowing the specific exercises you're doing plus the reps/sets.

BodyTemple23

@AnnPT77, how would you design the workout? I try to do them together. There are cardio-heavy days and weight-lifting-heavy days, and I find it hard to do them both on the same day.

Thanks all. I need to lose fat, too. I'm a F, 136 lbs, 5'4, 44 Y.

AnnPT77

I wouldn't give you specific advice on the strength side. Not my wheelhouse. Guys like @nossmf, @Retroguy2000, and others will give better specific advice on that. The link nossmf provided is good.

I know a bit about combining strength training with cardio (because the combination is important to my sport), and more about cardio training in general, but my strength training knowledge is too generic to give tailored advice.

For similar reasons, I'd suggest not taking cardio advice from strength guys who dislike or deprecate cardio generally.

With that heavy a total exercise load, I'd suggest you don't try to lose fat very rapidly, especially at your current weight. Half a pound a week, tops - or slower, given the totality of your goals. Your goals are in tension with one another. It's going to take patience.

Best wishes!

BodyTemple23

@AnnPT77 Okay, thanks. I was asking based on a specific comment you made: "The one thing I'd say is that that sounds like a lot of time on each day for the split you're doing. I wonder if you're doing more different individual exercises than you need to in order to get the results you want in a time-efficient way? Maybe not. I can't tell without knowing the specific exercises you're doing plus the reps/sets."

I thought you may have something specific in mind. But no worries if you don't. Thank you!

AnnPT77

BodyTemple23 wrote: »

@AnnPT77 Okay, thanks. I was asking based on a specific comment you made: "The one thing I'd say is that that sounds like a lot of time on each day for the split you're doing. I wonder if you're doing more different individual exercises than you need to in order to get the results you want in a time-efficient way? Maybe not. I can't tell without knowing the specific exercises you're doing plus the reps/sets."

I thought you may have something specific in mind. But no worries if you don't. Thank you!

Not a specific routine in mind. What made me say that was that I've seen some folks write here about full-body routines that they report as taking less time than that 45-60 minutes, plus my own experience as someone who will go to stupid-high reps or sets sometimes (because of some personal physical limitations with adding weight) and still not take up a whole hour. What you're doing may be great, I don't know . . . but it's hard for anyone to comment without some insight into the specific exercises, sets, and reps you're doing.

I didn't mean to hint that I had some secret insight. If I had even a specific speculation, I'd say something more concrete.

nossmf

AnnPT77 wrote: »

For similar reasons, I'd suggest not taking cardio advice from strength guys who dislike or deprecate cardio generally.

Hey, I resemble that remark! lol 😎

BodyTemple23

@nossmf I have a question. I don't necessarily feel sore after every workout. Is that a rule? I also don't sweat when I do weight training. I have seen people sweat like crazy. I sweat when I do cardio.

I'm lifting the heaviest I can without losing form.

Retroguy2000

It's fine to not feel sore afterwards. That's more likely to happen after a break, or when trying a new exercise.

Feeling a pump in the muscles you're targeting, and your weight/rep numbers going steadily up, are good signs.

nossmf

@bodytemple23, what he said.

As for sweating, I also never sweat when lifting, but do during cardio. I also never experience increased hunger after cardio, but a lifting session leaves me famished. YMMV.

BodyTemple23

Thank you, all. I appreciate your responses.

@nossmf @Retroguy2000 @AnnPT77