Switching it up

banks1850

So now that I have a BMI of around 24 and my stomach is back to (pretty much) flat I'm changing my routine.

I used to do 4 days of cardio and 2 days of weights. But now I'm going to switch it to 3 days of weights and 3 days of cardio.

I am going to concentrate on 1 area of the body for each weight training day and use circuits so I keep my heart rate up (plus I don't have the time to do a regular weight regimen)

My routine will be
Monday - core (abs, obliques, and glutes)
tuesday - running (4 miles)
wednesday - legs (quads, hamis, calves, shins)
thursday - running (4 miles 1 minute speed training, 1 minute fast, 1 minute slow)
friday - chest and light shoulders (including back) (I pitch in baseball so heavy shoulders is out)
saturday - running (5 miles a little slower pace)
sunday - off (usually baseball on sundays, but that's not a really intense workout)

wish me luck, I'm shooting for a body fat % of around 12% or less by end of summer. I'm at about 15.2% right now, I think it's doable.

banks1850

So now that I have a BMI of around 24 and my stomach is back to (pretty much) flat I'm changing my routine.

I used to do 4 days of cardio and 2 days of weights. But now I'm going to switch it to 3 days of weights and 3 days of cardio.

I am going to concentrate on 1 area of the body for each weight training day and use circuits so I keep my heart rate up (plus I don't have the time to do a regular weight regimen)

My routine will be
Monday - core (abs, obliques, and glutes)
tuesday - running (4 miles)
wednesday - legs (quads, hamis, calves, shins)
thursday - running (4 miles 1 minute speed training, 1 minute fast, 1 minute slow)
friday - chest and light shoulders (including back) (I pitch in baseball so heavy shoulders is out)
saturday - running (5 miles a little slower pace)
sunday - off (usually baseball on sundays, but that's not a really intense workout)

wish me luck, I'm shooting for a body fat % of around 12% or less by end of summer. I'm at about 15.2% right now, I think it's doable.

ali106

sounds like a great plan and I think you will be seeing results soon!

hugs and you go boy....the hulk has nothing on the BANKS!!!

Ali

buckeyebabe

Just reading your routine made me tired Banks!!! Good luck, I hope you burn that fat quickly!

I would be thrilled with only 15% body fat at this point. I am probably sitting at 18-20%. But hey....I am down 30+ pounds and know that I can keep going to reach my ultimate goal of 55 pounds total!

GOOD LUCK BANKS!!

bodibykelli

Congrats on the numbers (and your flat stomach :happy: ).....your plan looks great!!!

banks1850

Thanks guys! It's not a monumental change, but it's one I think I need considering that I want to actually push my weight back up a good 5 to 10 lbs. I was 200 lbs in college and playing rugby 6 days a week, I was pretty much in perfect shape (aside from the binge drinking rugby players partake in way more often then we should). I don't have any delusions about getting back to that level of fitness, but I would like to be in the same general area if it's at all possible. Over the last 13 years I have slowly gone downhill to the point I was in last summer (which was 233 lbs, pretty flabby, and out of breath just running from home to 2nd base, which is only 60 yards), I was a size 40 pants and really not happy about my apperance. Plus I was at about a 29 BMI or so, and my triglycerides were high.

Am I proud of what I have done since that low point? Sure I am, but more to the point, I feel I am finally in charge of my body again, it's wonderful to know that if I want to, I CAN shape my apperance and make myself (generally) into the person I want to be! And I am a science guy, so knowing all the numbers and processes that my body needs to perform is very high in my mind, so I study a lot, and research even more.

WARNING Self-indulgent!!! I also like to feel appreciated, which is one of the reasons I like to share all my info on line here. It's not the only reason, I'm not THAT narcisistic, I also like confirmation of my info, and really do feel like to help if I find out pertenant information that I can share, but at least a small part of it is the knowledge that people find me learned on the subject of health and fitness. I guess pride is one of my vices! :ohwell:

pmkelly409

Monday - core (abs, obliques, and glutes)
tuesday - running (4 miles)
wednesday - legs (quads, hamis, calves, shins)
thursday - running (4 miles 1 minute speed training, 1 minute fast, 1 minute slow)
friday - chest and light shoulders (including back) (I pitch in baseball so heavy shoulders is out)
saturday - running (5 miles a little slower pace)
sunday - off (usually baseball on sundays, but that's not a really intense workout)

Banks - I know you said your wife teaches Body Pump classes. I have just reached the point where I can do most of the class with a 20lb bar. Biceps and Triceps I have to back down to 15lbs. I want a similar workout routine to the one you detailed but I rely on that body pump class because when I do weights on my own I don't push myself enough. I saw a post recently about someone who does "push" exercises one day and "pull" another day. Any credibility to this? I cannot afford a trainer right now, so I would love some advise on how to set up a routine that will take me to the next level. I am running the same as you - 4 miles consistently. I am just under 23 BMI so I am in a similar stage as you in that respect as well.

so based on the schedule at my gym I am thinking about Bodypump on Mondays and Thursdays, Cardio Tuesdays, Wednesday, Friday and hopefully Bodypump on Saturdays (this conflicts with my son's baseball games! GUILT). If I cannot get to bodypump on Saturdays, I will try and buddy up with someone at the gym to learn how to use the meathead part of the gym properly!

banks1850

Monday - core (abs, obliques, and glutes)
tuesday - running (4 miles)
wednesday - legs (quads, hamis, calves, shins)
thursday - running (4 miles 1 minute speed training, 1 minute fast, 1 minute slow)
friday - chest and light shoulders (including back) (I pitch in baseball so heavy shoulders is out)
saturday - running (5 miles a little slower pace)
sunday - off (usually baseball on sundays, but that's not a really intense workout)

Banks - I know you said your wife teaches Body Pump classes. I have just reached the point where I can do most of the class with a 20lb bar. Biceps and Triceps I have to back down to 15lbs. I want a similar workout routine to the one you detailed but I rely on that body pump class because when I do weights on my own I don't push myself enough. I saw a post recently about someone who does "push" exercises one day and "pull" another day. Any credibility to this? I cannot afford a trainer right now, so I would love some advise on how to set up a routine that will take me to the next level. I am running the same as you - 4 miles consistently. I am just under 23 BMI so I am in a similar stage as you in that respect as well.

so based on the schedule at my gym I am thinking about Bodypump on Mondays and Thursdays, Cardio Tuesdays, Wednesday, Friday and hopefully Bodypump on Saturdays (this conflicts with my son's baseball games! GUILT). If I cannot get to bodypump on Saturdays, I will try and buddy up with someone at the gym to learn how to use the meathead part of the gym properly!

Hmm, oh, you are truely stretching my limits.
I'm probably not the best one to ask about weight training routines, there are others on here that are better then me at that. I do know this, bodypump, while one of the best mixes of cardio and weight that I have ever seen, is still mostly a tone class. So if you're looking to do real muscle building, it's probably not the right place to do it (it's GREAT for strengthening existing muscles, but doesn't really do a lot for increasing muscle from what I have read on how muscles actually increase in size, and what my wife's trainer has told me.) I could actually be completely wrong in this as I really am an amateur at the weight training thing (I always had a strength coach in Highschool and college to tell me what to do, so I never really paid that close attention to the routines).

I guess what we need to know first is your goals, are you looking to tone existing muscles (are you happy with your overall shape and just want the muscles tigher and stronger?) or are you looking to do a little body shaping, by that I mean build a little muscle in places that aren't very defined.
Please note that I separate body shaping from body building in that shaping adds small amounts of new muscle mass to help define and strengthen groups, where I define building as adding significant amounts of muscle to areas to re-proportion your body style and pretty much completely change your appearance. these may not be the right terms, sorry for that, but I know the difference is one of style and type of exercise as well as sets, rest period, nutritional balance, and weight levels.

As to a day of pulling and a day of pushing. No clue whether that is right or wrong. I do "areas", which my wife as confirmed as an ok way to do it. By that I mean, the routine I stated at the top. Picking an area of muscles and working that area. The benefits of that (from what I have researched) are the ability to work the smaller support muscles (as well as the major muscles) all at the same time and know that they all have the same amount of rest and recovery time. Believe it or not (again from what I have researched) the small supporting muscles in our body do a lot of the work to keep our bones in the right spot, larger muscles from overworking, keep us stable when we do physical activities, and generally lighten the load of the large muscle groups.

Can anyone else with more weight training experience please chime in on this one? Maybe Songbirdsweetie, I know you are better at this stuff then me. Can you tell us whether this is right, wrong, or just plain sillyness?

pmkelly409

Can anyone else with more weight training experience please chime in on this one? Maybe Songbirdsweetie, I know you are better at this stuff then me. Can you tell us whether this is right, wrong, or just plain sillyness?

I haven't seen her post in a while?

But you gave me some ideas!

I am still trying to tone not build. I have very weak abs that I have been ignoring so that will be my goal for May in addition to establishing this new routine. The gym cuts back on the frequency of classes during the summer months so I will need to find a way to stay on track without the crutch of the classes.

FatDancer

We're in your corner South Paw!

********************************************

You guy were also talking about getting advise from, the correct user name is, Songbyrdsweet.

yoginimary

I am no expert by any stretch of the imagination - and actually have questions.

Is there a reason you are only doing one area a week - chest once a week, legs once a week? Is it a time constraint? I can hit every major muscle group in about 30 minutes, but I only hit it once or twice (so once for upper abs, once for lower, once for biceps, etc). Does it bulk you up better if you concentrate on one muscle once a week, or do most of them 3 times a week?

The running will lower the body fat, I'm sure. Those Boston Marathoners don't look like they have an ounce on them. I don't know about the weight routine - if one way is better than the other.

So, I'm being completely unhelpful :laugh:

DianneLynn

I'm really glad that you are including 3 days of weights Banks...I think you will get where you are going alot faster and you will maintain your goal weight alot easier!

Good Luck..sounds like a great plan!

My P/T has me on 3 days resistance weight training including core and two days cardio. Every exercise is taken to failure. When its easy...ya just pump it up weightwise...UGH!

Weekends OFF are my reward for exercising the 5 days but if i want to do some pleasure exercise such as bike riding, hiking, swimming etc...I can and probably will.

KrisKabob

Sounds great!!! Good luck!!! :drinker:

banks1850

I am no expert by any stretch of the imagination - and actually have questions.

Is there a reason you are only doing one area a week - chest once a week, legs once a week? Is it a time constraint? I can hit every major muscle group in about 30 minutes, but I only hit it once or twice (so once for upper abs, once for lower, once for biceps, etc). Does it bulk you up better if you concentrate on one muscle once a week, or do most of them 3 times a week?

The running will lower the body fat, I'm sure. Those Boston Marathoners don't look like they have an ounce on them. I don't know about the weight routine - if one way is better than the other.

So, I'm being completely unhelpful :laugh:

Yeah, it's a myth that you have to train a muscle group every 2 or 3 days. Some trainers don't even want you to do that. You can get a perfectly good workout by training high weight for long cycles once a week(I don't train to failure because I want longer repetitions and less variety, but I also don't Isolate, so training to failure would be much harder for me. I always try to do routines that work at least 2 muscles at a time, sometimes you can't, but dem's the breaks).
I guess if I had the time, I would isolate and work to failure, but that would probably take well over an hour and I don't have that kind of time to train (your talking at least 6 or 7 different routines with that for any given group). I get 45 minutes for lunch, and my commute is far too long to consider after work workouts (about 1.5 hours each way after a 9 hour day, no thank you!)
I don't like working multiple muscle groups because I like to work them hard, and then give them a nice long time to rest, and if I did that with every group, I would only be able to lift once a week, and that's very inefficient. Plus, I would be a complete lump of jello after a full body workout like that. Unable to move for a few hours. for me, if I'm not grunting and struggling on the 4th set, I didn't push myself hard enough, that's just me, but that's how I like to work.

msarro

I am no expert by any stretch of the imagination - and actually have questions.

Is there a reason you are only doing one area a week - chest once a week, legs once a week? Is it a time constraint? I can hit every major muscle group in about 30 minutes, but I only hit it once or twice (so once for upper abs, once for lower, once for biceps, etc). Does it bulk you up better if you concentrate on one muscle once a week, or do most of them 3 times a week?

The running will lower the body fat, I'm sure. Those Boston Marathoners don't look like they have an ounce on them. I don't know about the weight routine - if one way is better than the other.

So, I'm being completely unhelpful :laugh:

Yeah, it's a myth that you have to train a muscle group every 2 or 3 days. Some trainers don't even want you to do that. You can get a perfectly good workout by training high weight for long cycles once a week(I don't train to failure because I want longer repetitions and less variety, but I also don't Isolate, so training to failure would be much harder for me. I always try to do routines that work at least 2 muscles at a time, sometimes you can't, but dem's the breaks).
I guess if I had the time, I would isolate and work to failure, but that would probably take well over an hour and I don't have that kind of time to train (your talking at least 6 or 7 different routines with that for any given group). I get 45 minutes for lunch, and my commute is far too long to consider after work workouts (about 1.5 hours each way after a 9 hour day, no thank you!)
I don't like working multiple muscle groups because I like to work them hard, and then give them a nice long time to rest, and if I did that with every group, I would only be able to lift once a week, and that's very inefficient. Plus, I would be a complete lump of jello after a full body workout like that. Unable to move for a few hours. for me, if I'm not grunting and struggling on the 4th set, I didn't push myself hard enough, that's just me, but that's how I like to work.

Are you sure about that? I know I've seen numerous accounts in health books about muscles losing approximately 50% of their performance within about 72 hours of disuse.

yoginimary

Yeah, it's a myth that you have to train a muscle group every 2 or 3 days. Some trainers don't even want you to do that. You can get a perfectly good workout by training high weight for long cycles once a week(I don't train to failure because I want longer repetitions and less variety, but I also don't Isolate, so training to failure would be much harder for me. I always try to do routines that work at least 2 muscles at a time, sometimes you can't, but dem's the breaks).
I guess if I had the time, I would isolate and work to failure, but that would probably take well over an hour and I don't have that kind of time to train (your talking at least 6 or 7 different routines with that for any given group). I get 45 minutes for lunch, and my commute is far too long to consider after work workouts (about 1.5 hours each way after a 9 hour day, no thank you!)
I don't like working multiple muscle groups because I like to work them hard, and then give them a nice long time to rest, and if I did that with every group, I would only be able to lift once a week, and that's very inefficient. Plus, I would be a complete lump of jello after a full body workout like that. Unable to move for a few hours. for me, if I'm not grunting and struggling on the 4th set, I didn't push myself hard enough, that's just me, but that's how I like to work.

So what you are saying is it's your preference? You'll get results either way? I get bored doing weights fairly quickly. My class, which I like, does stuff like bicep curls with squats, or lunges with chest rows, etc. When I do them at home, I do a video (like BL sculpt) and occasionally do weights at the gym on machines. So I'm doing three different weights workouts a week. What do you think?

Please give me your blessing on my workout :bigsmile:

banks1850

Are you sure about that? I know I've seen numerous accounts in health books about muscles losing approximately 50% of their performance within about 72 hours of disuse.

I never heard that before, but I did check with my trainer. 50% after 3 days? That sound's a little short. But I'm definitely not an expert at this stuff. If I have time I'll check with some of my reference sites. Anyone else know? I know it takes 2 to 3 days just for a muscle to recover fully from weight training if you are training correctly.

I wonder if you meant that they only have about 50% efficiency for 72 hours after heavy training because they are repairing themselves. THAT, I have heard. But that means you SHOULDN'T train with them until the 72 hours is up.

banks1850

So what you are saying is it's your preference? You'll get results either way? I get bored doing weights fairly quickly. My class, which I like, does stuff like bicep curls with squats, or lunges with chest rows, etc. When I do them at home, I do a video (like BL sculpt) and occasionally do weights at the gym on machines. So I'm doing three different weights workouts a week. What do you think?

Please give me your blessing on my workout :bigsmile:

Oh Mary, I appreciate your respect for me, but really, you don't want my blessing, I'm still learning this stuff too. You'd be much better off here:

http://men.webmd.com/features/mf-beginners-guide-weight-training

I know this is men's fitness, but it's still a great beginner weight training article.

yoginimary

So what you are saying is it's your preference? You'll get results either way? I get bored doing weights fairly quickly. My class, which I like, does stuff like bicep curls with squats, or lunges with chest rows, etc. When I do them at home, I do a video (like BL sculpt) and occasionally do weights at the gym on machines. So I'm doing three different weights workouts a week. What do you think?

Please give me your blessing on my workout :bigsmile:

Oh Mary, I appreciate your respect for me, but really, you don't want my blessing, I'm still learning this stuff too. You'd be much better off here:

http://men.webmd.com/features/mf-beginners-guide-weight-training

I know this is men's fitness, but it's still a great beginner weight training article.

Decent article. Sometimes I feel I'm more than a beginner, just because I listen to what people tell me. From the article, sounds like my class & video are ideal.

Hopefully, someone will swoop in and give us an "ideal" weight routine - for either losing weight and/or lowering body fat.

So, what does your wife say on this topic?

banks1850

Decent article. Sometimes I feel I'm more than a beginner, just because I listen to what people tell me. From the article, sounds like my class & video are ideal.

Hopefully, someone will swoop in and give us an "ideal" weight routine - for either losing weight and/or lowering body fat.

So, what does your wife say on this topic?

I told her my plan and she said it sounded about right for me. I imagine eventually I'll try to do more (like 2 days of cardio and 4 days of which 2 days will be one group and 2 days will be another, maybe throw light shoulders in with one of those)

greekgyrl02

PMKELLY09, what would you like help with I can suggest some things for you to do

pmkelly409

PMKELLY09, what would you like help with I can suggest some things for you to do

I want to get out of Bodypump class and start weight training on my own (due to the limited class schedule), but I am completely overwhelmed by all the lingo/terms! e.g. you said something to Banks about a 2:1 ratio with respects to his THR. I didn't understand this...I have a new HRM, so I would like to use it properly in conjunction with increased toning. I am at a good weight and my BMI is 23. I can run 4 miles consistently.

I am comfortable with how to use the machines but I need more info on how many reps, rest, etc. All anyone ever told me was 10-12 reps with 2 minutes rest inbetween.

Did you read my post about where I am weight wise in Bodypump class? I can do 20 lbs for the entire class with exception for biceps/triceps I can only do 15lbs. So when I get to the machines should I set them for the same weight and do about the same amount of reps?

I am a pretty good internet "browser" so if there are particularly good links you know of that will head me in the right direction, that would be great too.

I am saving for a big vacation at the end of May and I just cannot afford to spend on a trainer right now. I can and will be able to do that later this summer, but I want to get started now.

Helawat

When I first started the gym, I was using the elliptical and same weight program exclusively. I stopped seeing results so I started going to the fitness classes offered by my gym at UNLV. This way, I don't have mental burnout and my body doesn't become accustom to the same workout.

My new switched up schedule looks like this, each class lasts for 65 minutes:

Monday:
Step'n'Strengthen - This class incorporates heavy step aerobics and weight training/core work. Every Monday we kick up the cardio to make it harder.

Tuesday:
Cardio Kickboxing: The instructor likes to add bootcamp into her kickboxing routine. We did lunges and bear walks up and down the room last class.
Cardio Cabaret- sexy dance class.

Wednesday:
Step Interval / The CORE

Thursday:
Cardio Kickboxing

Friday:
TGIF- random class from the exercise schedule. So far it has been Zumba, Total Body Express, Cardio kickboxing, interval training, and step aerobics.

Saturday:
Pilates & light step aerobics

jfiscer

hey banks, you mentioned your BMI is 24% now. If you don't mind me asking, what was
it before you started working out and eating right?

banks1850

hey banks, you mentioned your BMI is 24% now. If you don't mind me asking, what was
it before you started working out and eating right?

right about 29.5 so just under officially obese. :noway:

songbyrdsweet

Hey banks! It's great that you're making a change...it's definitely necessary to keep progressing. However, looking at your program, I thought I'd point some things out.
When you train core, although you may be using resistance, there's no reason to add glutes if you have a leg day. Glutes are your hip extenders, so any time you go from sitting/squatting to standing, you're using them. By removing that from your ab day, you'll have time to work arms; triceps work will help your game in baseball since elbow extension is a big part of throwing, and if you're working triceps you have to work biceps as well. On your chest day, make sure that you're focusing equally on your chest and back. Creating strength disparities can cause injury and simple discomfort; for instance, if your pectorals are much stronger than your rhomboids or traps, your shoulders will actually draw forward and cause a lot of strain and pain in your rhomboids and traps. You don't have to avoid shoulder work because of baseball..in fact, it's really important to strengthen your RC muscles/tendons/ligaments. When you throw, your whole body is creating force, and those tiny muscles have to aim it and absorb most of it when you bring your arm down across your body after the throw. Do a lot of medial and lateral rotation to strengthen those SITS muscles.

Just my .02 :happy:

alimassa

wish me luck, I'm shooting for a body fat % of around 12% or less by end of summer. I'm at about 15.2% right now, I think it's doable.

ok...i am going to have a girl moment here.....12% body fat?????? why is it that men can shoot for 12% body fat and i would cut off my right leg to break 20%? sigh...

ok..i am done now.....GOOD LUCK BANKS! hope you make it!

:drinker:

Ali

banks1850

Cool thanks sbs! I was always afraid of doing upper body work during the season, not so much for wearing out, but because I need full extension and didn't want my muscles to tighten up. I've seen pitcher who work too much upper body during the season and they always came up lame some time during the season. But I guess if I work lighter weight and just do more reps I should be fine right?

I'll definitely try to work some arms and chest/back into my routine.

I just wish I had more time to do the workouts. By the time I get home from work it's already 7:00 and I just don't have the time left to go to the gym (I gotta be out of the house around 6:00 am because my commute is about 1.5 hours each way every day) which means I gotta be in bed by around 9:30 or 10 latest and that would leave me no time to eat and actually unwind from my job. So I take my lunch at my desk and use the 45 minutes I get for lunch to go to our office gym (which is actually quite good). Which is why my workouts are so short and hard core. I don't have time to do iso type workouts because It wouldn't leave me time to do everything, so I try to do exercises that target multiple groups when I can. I think I know a few good upper workouts that target multiple muscles though so I think I'll be ok.

It's funny, my upper body is stellar, dunno why, I just always had good arms, shoulders, obliques, traps, and chest. It's always been my legs and lower back that were weak. I have shaped up my lower back quite nicely (amazing how fast core work builds your core up), still trying to get my legs better (there a little more stubborn)

dshandt

WARNING Self-indulgent!!! I also like to feel appreciated, which is one of the reasons I like to share all my info on line here. It's not the only reason, I'm not THAT narcisistic, I also like confirmation of my info, and really do feel like to help if I find out pertenant information that I can share, but at least a small part of it is the knowledge that people find me learned on the subject of health and fitness. I guess pride is one of my vices! :ohwell:

Banks, I love your transparency, your vulnerability, this admission that you JUST MIGHT be a little narcisistic...ETC! >>>>>> most of us are too prideful to admit we are prideful!!! :laugh: Or, as my dear old dad's favorite song goes, "Oh Lord, it's hard to be humble, when you're perfect in every way..."

songbyrdsweet

Cool thanks sbs! I was always afraid of doing upper body work during the season, not so much for wearing out, but because I need full extension and didn't want my muscles to tighten up. I've seen pitcher who work too much upper body during the season and they always came up lame some time during the season. But I guess if I work lighter weight and just do more reps I should be fine right?

I'll definitely try to work some arms and chest/back into my routine.

I just wish I had more time to do the workouts. By the time I get home from work it's already 7:00 and I just don't have the time left to go to the gym (I gotta be out of the house around 6:00 am because my commute is about 1.5 hours each way every day) which means I gotta be in bed by around 9:30 or 10 latest and that would leave me no time to eat and actually unwind from my job. So I take my lunch at my desk and use the 45 minutes I get for lunch to go to our office gym (which is actually quite good). Which is why my workouts are so short and hard core. I don't have time to do iso type workouts because It wouldn't leave me time to do everything, so I try to do exercises that target multiple groups when I can. I think I know a few good upper workouts that target multiple muscles though so I think I'll be ok.

It's funny, my upper body is stellar, dunno why, I just always had good arms, shoulders, obliques, traps, and chest. It's always been my legs and lower back that were weak. I have shaped up my lower back quite nicely (amazing how fast core work builds your core up), still trying to get my legs better (there a little more stubborn)

Actually, resistance training through a full ROM doesn't cause a decrease in flexibility, and activity will help maintain your flexibility, while flexibility training specifically will increase it. Just make sure you warm up and stretch pre and post lifting. You should use a type of resistance training that fits your sport-specific needs. Do you need endurance? Then use light weights and high reps (~15-20). Do you need strength? Then use heavier weights and lower reps (5-6). You probably don't want size if you're concerned about muscular bulk interfering with flexbility, so you probably don't want the 8-12 rep range.

A good workout doesn't need to be a long one. I never lift longer than 40 minutes and I reach fatigue in that timeframe. Either I use light weight with very short rests and circuits if I'm on an endurance cycle, or very heavy weight with longer rests but lower volume if I'm on a strength cycle. It's about quality, not quantity. You don't need to do more than 2-3 sets, and rests/reps depend on the type of training you're doing. Larger muscle groups can get a little more work, smaller need a little less, and your workouts should reflect that. My shoulder day is 20 min of lifting; back day is up around 35, just as an example.

I know you really like the research, so I think you'd probably enjoy reading an NSCA or ACSM book to perfect your program design, especially as an athlete. I got mine from www.half.com for pretty cheap...just check for NSCA or ACSM, I have both study books and use them a TON!

banks1850

Cool thanks sbs! I was always afraid of doing upper body work during the season, not so much for wearing out, but because I need full extension and didn't want my muscles to tighten up. I've seen pitcher who work too much upper body during the season and they always came up lame some time during the season. But I guess if I work lighter weight and just do more reps I should be fine right?

I'll definitely try to work some arms and chest/back into my routine.

I just wish I had more time to do the workouts. By the time I get home from work it's already 7:00 and I just don't have the time left to go to the gym (I gotta be out of the house around 6:00 am because my commute is about 1.5 hours each way every day) which means I gotta be in bed by around 9:30 or 10 latest and that would leave me no time to eat and actually unwind from my job. So I take my lunch at my desk and use the 45 minutes I get for lunch to go to our office gym (which is actually quite good). Which is why my workouts are so short and hard core. I don't have time to do iso type workouts because It wouldn't leave me time to do everything, so I try to do exercises that target multiple groups when I can. I think I know a few good upper workouts that target multiple muscles though so I think I'll be ok.

It's funny, my upper body is stellar, dunno why, I just always had good arms, shoulders, obliques, traps, and chest. It's always been my legs and lower back that were weak. I have shaped up my lower back quite nicely (amazing how fast core work builds your core up), still trying to get my legs better (there a little more stubborn)

Actually, resistance training through a full ROM doesn't cause a decrease in flexibility, and activity will help maintain your flexibility, while flexibility training specifically will increase it. Just make sure you warm up and stretch pre and post lifting. You should use a type of resistance training that fits your sport-specific needs. Do you need endurance? Then use light weights and high reps (~15-20). Do you need strength? Then use heavier weights and lower reps (5-6). You probably don't want size if you're concerned about muscular bulk interfering with flexbility, so you probably don't want the 8-12 rep range.

A good workout doesn't need to be a long one. I never lift longer than 40 minutes and I reach fatigue in that timeframe. Either I use light weight with very short rests and circuits if I'm on an endurance cycle, or very heavy weight with longer rests but lower volume if I'm on a strength cycle. It's about quality, not quantity. You don't need to do more than 2-3 sets, and rests/reps depend on the type of training you're doing. Larger muscle groups can get a little more work, smaller need a little less, and your workouts should reflect that. My shoulder day is 20 min of lifting; back day is up around 35, just as an example.

I know you really like the research, so I think you'd probably enjoy reading an NSCA or ACSM book to perfect your program design, especially as an athlete. I got mine from www.half.com for pretty cheap...just check for NSCA or ACSM, I have both study books and use them a TON!

I'll definitely check those books out. Thanks lady!