aaaah need programming help!

anemoneprose

I'm TIRED of thinking about it!

I've been working on lifting. I enjoy & believe in it.

However, not being able to do much on recovery days is messing with my motivation & mood. I want to do something 6 out of 7 days, to keep my head in things.

Previously, I did circuit style workouts. Used to do those, or run, or swim to the max of my ability, a lot of days, and I was a lot happier.

Currently, I'm doing 2-3 x a week full-body. One day's 'heavier' (8-12 reps), one day's lighter (10-15). Would go heavier, but joints are hurting. Load increase is therefore incremental, and I`m staying in that higher rep range.

Even with that, I need a lot of recovery, apparently. (30+, hypermobile, previous injuries).

On off days, walking or swimming at a practically geriatric pace is the most I can do. Tried doing a bit of slightly more intensive calisthenics, which extended my recovery period

Anyone know of a program that'll let me do stuff almost every day, that's friendly to joints and will still help with recomposition?

- Am at goal weight, but skinny fat. 126 lbs, 5 ' 7. Legs & glutes need shaping up. Recomp is the goal
- Cals: ~1800-2300; ~120-140 grams protein
- Bad, tired joints (no impact)

I'm thinking of 'Spartacus' style workouts. Would this work against what I want to do?

Really appreciate any thoughts

NB: this is for both mental and physical hygiene

sbocha01

I would try focusing your workouts on specific muscle groups. I used to do the 3 times a week, full body workout, but I started seeing better results when I broke it down. You don't quite need the same recovery time either if you're not working the same parts each time.

anemoneprose

I like that idea, thank you

I'm in my first 6 months of lifting. Most of the time, full-body or upper-lower splits are advised for beginners like me, though, just at the moment, I can't remember why. With a split like you're talking about, I could maybe fit in a low impact Zuzka type workout.. How big is the tradeoff, in terms of muscle gain, do you think?

anemoneprose

Question rephrased/refocused: can daily metabolic resistance training* help with recomposition? Is it even advisable for someone with high recovery needs?

*defined as a 20-30 minute session of weighted & calisthenic exercises done in rounds with little rest.

http://elitesnc.com/blog/?p=43

Not doing something heart-rate-elevating every day - which happens with straight lifting, for me - makes me sluggish and grumpy.

DanaDark

You need recovery. Period.

anemoneprose

Ah, you're right, I know, especially with heavy lifting. But if the load is comparatively lighter, surely there's a way of getting something in every day?

Makes such a difference in how I feel and function

FullOfWin

Hve you just taken a real deload week any time? Do you use anything to help with the joints? Even something as basic as fish oil\flax?

anemoneprose

I've had to, for bronchitis, yes

I do take exactly that - fish oil, & vit C

Thanks for your reply