Lifting frequency while bulking
_namaste_
Posts: 246
Hi Ladies!
I need some advice from those experienced if you don't mind sharing?
My usual lifting schedule is M, F, F (or every other day) with 2 rest days, rinse, repeat.
I am also rock climbing 3-4 times per week and fit in my advanced yoga practise whenever possible. Used to be daily but not more like a couple times per week. I have been bulking about 6 weeks now and have seen size, strength and weight gains as expected. Woo hoo! But a few times while lifting I have just been so exhausted. I gave myself two rest days in a row and lifted again today, felt much better and stronger and lifted with much more ease than the last few sessions.
I am wondering if lifting on a schedule of lift day, 2 days lift rest, life again, 2 days lift rest but with my continued cross training might work? Or is that too infrequent while I am bulking? I love, love rock climbing and don't want to give it up or even reduce frequency but I do suspect it's probably the culprit for my increased exhaustion as it doesn't feel like much at the time and then POW! down for the count once I get home. I don't only climb on off days but also sometimes on lift days later on at night (gym climbing schedule happens to be M, W, F S, and S. LOL!!
Anywho, thoughts on lifting and then 2 days rest in between each? Big no no?
I need some advice from those experienced if you don't mind sharing?
My usual lifting schedule is M, F, F (or every other day) with 2 rest days, rinse, repeat.
I am also rock climbing 3-4 times per week and fit in my advanced yoga practise whenever possible. Used to be daily but not more like a couple times per week. I have been bulking about 6 weeks now and have seen size, strength and weight gains as expected. Woo hoo! But a few times while lifting I have just been so exhausted. I gave myself two rest days in a row and lifted again today, felt much better and stronger and lifted with much more ease than the last few sessions.
I am wondering if lifting on a schedule of lift day, 2 days lift rest, life again, 2 days lift rest but with my continued cross training might work? Or is that too infrequent while I am bulking? I love, love rock climbing and don't want to give it up or even reduce frequency but I do suspect it's probably the culprit for my increased exhaustion as it doesn't feel like much at the time and then POW! down for the count once I get home. I don't only climb on off days but also sometimes on lift days later on at night (gym climbing schedule happens to be M, W, F S, and S. LOL!!
Anywho, thoughts on lifting and then 2 days rest in between each? Big no no?
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Replies
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I am a complete novice, but I don't see why 2 days of rest would be a problem. OK so your progression may be slower in some ways because you will take longer to get through each 'round' of workouts, but you may find the workouts easier when you do them.
I can empathise as at present I am struggling between wanting to do as much as I can squeeze in each day at the gym, and the guilty feeling that I am impeding my progress by not resting enough. I worry that if I do less to exercise and do not push myself so much, I will not get any better/stronger.0 -
i do legs M and thurs , Chest on Tues and F. So there is 3-4 days rest for that muscle group. I definately need that rest, and i deload 7 days every 6th week, but i think i need to deload more often like every 4th week because by week 5 i am totally fatigued and notice my strength decreasing.. Listen to your body. i'm older so i know i need more rest. Also i was told that cardio will take from my strength and only do cardio if i love it but it will take from my strength. You should probably count rock climbing as a lift day. but depending on your goals, rock climbing might take from what you wanna achieve? so you might have to choose or put off certain goals until later, or whatever.
Everyone is different, but for me, max strength requires no cardio, and 3-4 days rest between lifts, and a deload every 4th week or so. 2 days rest for you might be enough, depends on how you feel. For me, over time that would wear me down i need more rest to continue long term.
Really listen to your body, for example i can't do max deads and squats on same day, its too much. so i alternate them every other week. I can't do max lifts twice a week, i only do them once a week, and then do different training on the second lift day.0 -
There's no rules here; find your balance and you'll succeed. The only thing I'm pretty hardcore in reaching people about and I constantly have to remind myself, is that rest is vital in muscle growth. You can bulk only lifting 4 days a week and still make impressive gains physically and strength wise. Sara is proof of that!
Myself, I just changed my split to allow for more scheduled rest as I was lifting 5-6 days straight and it was wearing on me. Now I do a 3 day cycle with a rest day after those 3 days or even 2 depending on my work and then I repeat the lift days over. So some weeks I might work things twice, some I may not but it's a cycle that I built for me and what I know I can do. I'm also someone that is performing better with no cardio. 0 -
Depends on what you're doing. I'm doing a 3-day split M, W, Sat (chest and back, legs, arms and shoulders) and do very light cardio almost daily (elliptical, boxing, yoga, etc.). I think climbing so frequently might be hampering your progress.0
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Okay, I am going to try lifting with 2 days rest (and cross training with yoga and climbing) in between and see what happens. If I don't like it I will re-think the climbing so often and switch it up again.
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