suggestions for a workout split? lifting dudes!

stronglikebull

I'm currently doing Strong Lifts 5x5 and the C25K interval program. I've been lifting M/W/F and running T/Th/S but I'm running into a time issue with school and work. Does it really matter that much if I lift and then do the C25K on the same days? A longer stay at the gym 3 days a week is a lot more manageable than half the time over twice the days.

I lift first and then run for safety and effectiveness. Not looking for critique on my programs of choice, just information on the wisdom of training multiple ways in the same day.

Also, I do a short yoga practice every morning and evening but nothing too intense, just in case that matters.

Egger29

If you're going to do both, it's a million times better if you do them on the same days rather than what you've been doing.

The key element to progress in ANY workout program is REST between sessions. I know CK25 has off days in between workouts which are there so that you recover from the previous days workout.

If you're lifing on your in between days...you're totally defeating the purpose of the rest days when you get stronger.

This is the #1 reason why people eventyally come around wondering why they're not losing any weight or gaining muscle or whatever.

Even better, If you're insistant on doing them together....do them both Monday...then nothing Tues/Wed...then workout again Thursday....with nothing Fri/Sat. The extra time between sessions to recover and rebuild is what will shoot your progress through the roof.

stronglikebull

They're both 3 day a week programs, a M/W/F split is really the only way I can get it to work. but I definitely see what you're saying. I'll keep things to a minimum on the weekends to allow for some more rest.

Plus, I just started both programs again after a ~9 month break due to personal and health issues so I won't be plateauing/needing real rest for a while haha

koosdel

What he said.

Egger29

They're both 3 day a week programs, a M/W/F split is really the only way I can get it to work. but I definitely see what you're saying. I'll keep things to a minimum on the weekends to allow for some more rest.

Plus, I just started both programs again after a ~9 month break due to personal and health issues so I won't be plateauing/needing real rest for a while haha

Yeah, I'm familiar with them both. Nothing wrong with pretending there are more than 7 days in a week though. Just means you'll take two days off between workouts and workout every 3 days instead of every other day.

As well, when you workout for too long in one session, your cortisol (Stress hormone) levels can become elevated to the point where they actually work against you so do as much as you can, but try not to go over an hour in the entire session.

Good luck with it all! :-)

Egger29

The other thing I would suggest is do your Run component first as you can still work to maximal fatique with the weights following the (even if they are lighter).

If you max out on the weights first, it's unlikely you'll have any juice left to properly do your C25K intervals.