Advice and suggestions on spring/summer workout plan.

chad_phillips1123

For the past 2-3 months I've been strength training, going to a local community center gym. I've got a Triceps/Chest day, a Biceps/Back day, and a Legs/Shoulders day (and some exercises that I do ever session). I'm really getting to like the workouts and I've put on some muscle which is great.

But its starting to warm up and last year when I started getting into shape/losing weight, I really got into hiking and swimming. I'd hike 2-3 days a week and/or swim 3-4 days. I really increased my endurance/cardio vascular health doing these. I also lost more weight hiking and swimming than I have with strength training (so far that is; I think I have lost inches quicker with ST).

I don't want to over load myself with too much exercise, but I'm not sure how much to cut back on strength training to fit in some hiking/swimming and still maintain (or gain) muscle.

So any suggestions on how often I should strength train and what sorts of workouts I should do would be great. I'm also curious if hiking or swimming the day after a gym workout (which is usually a rest day) is OK or would end up hurting my gym workouts.

I'm sure once I start juggling it all, I'll figure out what works best for me, but I'm curious what advice others have learned from their experiences, so that I can make the most of it.

Thanks!

_benjammin

You switch from doing a split workout to a full body workout 2 or 3 days a week, assuming you can give yourself a rest day or two between workouts. Does your gym have a squat rack? Are you comfortable doing a barbell routine consisting of squat, bench, row, overhead press, and deadlift?
Some examples:
All Pro: http://forum.bodybuilding.com/showthread.php?t=4195843
Starting Strength: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
(you could substitute Rows for Cleans)
Strong Lifts: http://stronglifts.com/5x5/
I started with Strong Lifts, moved on to MADCOW (an "Intermediate" program), which allowed me more recovery from squats but slower progression.
MADCOW: http://www.jcdfitness.com/2010/02/bill-starr-madcow-5x5-intermediate-training/
Wendler 531: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

chad_phillips1123

I've been using dumbbells and machines since I workout alone and don't have a spotter. There is a squat machine (smith machine I think?), but I haven't used it. Given my size, the squats I do are air/body weight squats. I looked through some of the links you posted and may try them out. It does sound like switching to full body workout would be best. Thanks!

_benjammin

I'd stay away from the Smith Machine.
But regardless, even if you can't do a barbell routine, a full body routine sounds like it would suit your goals.
Google "full body dumbbell routine" and/or "body weight exercises", see if there's something you like. Goblet squats may be a good step up from air/body weight. Compound exercises and progressive loading should be your focus. Even if you can't go up in weight, go up in reps. The "All Pro" routine is easily adaptable to dumbbells to start off.
Just checked your profile, I'm a geologist too!

WaterBunnie

My understanding is that alternating weights days with cardio days does you no harm as you're using different muscles/intensities but you still need a couple of days rest a week.