Bodyweight circuits the day after lifting

anemoneprose

Bad idea? Likely to impede recovery? Thinking ZWOWs (burpees, air squats, pushups, etc)..

mmapags

Bad idea? Likely to impede recovery? Thinking ZWOWs (burpees, air squats, pushups, etc)..

Yes
Yes
Why?
One of the key elements to strength training is the recovery and rebuiding days. Both the work day and the rest day cleare integral parts of the cycle. If you have the energy to do this on your off days, I'd say you need to up the intensity on your workout days. Your not doing it right.

jonnyrosko

I'm gonna say just the opposite. If you've got the energy use it.

kimothy38

I do strength training Mon, Wed, Fri and bodyweight circuits on Tue + Thu and don't have any issues with recovery. I asked my trainer the same question you're asking and was told that the weights I am lifting aren't heavy enough (are heavy enough for me though) to warrant a rest day so doing circut the day after wouldn't be an issue - and he was right. Unless you're doing body building or something then a recovery day isn't a big deal. Ensure you get enough sleep at night and eat lean protein and whole foods. I say try it and see how you feel.

capinoy

I guess it would depend on what your goal is. If you were training for mass than I would say not a good idea as you are not giving your body ample time to repair the muscle fibers that were worked from the day before. Again if you were training for mass than not a good idea. On the other hand, fat loss or muscle endurance go for it. So long as you have the energy and are able to train with proper form. Good luck.

anemoneprose

Thanks guys

Well, I'm *trying* to do proper lifting, but I'm sure I'm working below my capacity. E.g., DL this week: 5 x 15 of 88 lbs on 'light' day, 3 x 10 of 110 lbs on 'heavy' day. This is deliberate - I'm increasing load slowly because my ankle & knee get to me when I do much more. (Am super attentive to form. But probably not perfect.)

Why calisthenics? I like it - helps me with coordination, balance, & general bodily awareness. I find it more interesting & dynamic than eg cycling. The aerobic aspect offers a huge mood boost. Also, it couldn't be more convenient - HIGH priority for me - love that I can do it at home and just get on with my day.

Given my caution around lifting, I had a notion it might not be too competitive, recovery-wise, but I'd rather not waste protein & time by testing this.

All your replies are appreciated, thanks again!

anemoneprose

I guess it would depend on what your goal is. If you were training for mass than I would say not a good idea as you are not giving your body ample time to repair the muscle fibers that were worked from the day before. Again if you were training for mass than not a good idea. On the other hand, fat loss or muscle endurance go for it. So long as you have the energy and are able to train with proper form. Good luck.

Thank you! Very helpful to think through this.

Goal is recomp, lol - cut/bulk is more than I think I could deal with. But then again, recomp takes a practically forensic level of nutritional carefulness, and I'm not sure I'm up for that either. (Taking advice on this, too, lol.)

DavPul

I do them every week in between lifting days when I'm trying to lose weight. If I'm trying to build muscle I don't.

meshashesha2012

i say go for it if you have the energy. the only things i dont do the day after a lift session are another heavy lifting session or sprint HIIT.

other than that anything else is fair game. i will also do something one of these complexes:
http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

the weights are light so it's more cardio

anemoneprose

I'm lucky to have such great responses - thanks for your thoughts (and link)!

Will see how I feel

I wish there were an in-depth decision tree for working out the whole bulking thing!