questions and days/types of strength training

jamiek917

for a long time, i mainly did cardio and sports. a few years ago, i started lifting, but it would often be 1-3x a week, with "toning" reps. as of a few days ago, i vowed to get into heavy lifting and really work on transforming my body. for the past few weeks i have been focusing on more protein, less sugar (and trying to avoid fake sugar, and gave up diet soda 3 months ago) and for the first time in months, ive been diligently tracking everything for 3 weeks. im coming off of a period of frequent social and stress binging- so this consistency is key right now.

i work out 5x a week religiously unless theres an extenuating circumstance. everytime i work out i do cardio- either running or the elliptical on a high intensity (plus swimming occasionally and softball in the warmer months). when i was lifting less- id do 1-2 days a week of upper body and a day a week on lower body- but it wasnt always consistent.

a few days ago, i lifted lower body MUCH harder than usual (and boy do i feel it now!)
the next day i lifted upper body hard (same thing- im sore- but a great sore )
the next day i did cardio and abs

my plan is ( i's like your thoughts): to do cardio everytime i work out, but do strength training where i lift all of my upper 2x a week, and my lower 2x a week (2 break days a week, and one day of just cardio and abs).

thoughts?

Sarauk2sf

What rep range do you currently lift in and how long have you been doing that?

jamiek917

its increased as of about 5 days ago. until then it was typically 2x a week, and i was doing 3 sets of exercises at 12 reps each (split days of upper and lower body). 12 reps wasnt at all easy, but it wasnt what id consider heavy. if you have time, please check out my diary over the last few days. on wed i did cardio and i lifted lower body heavier for the 1st time, thurs did cardio and upper body, fri did cardio and abs, yesterday did cardio and lower (and was able to increase the weight a lil more). today i have a rest day with out of town friends visiting. tomorrow i plan to do cardio and upper again.

ive been trying to do a hard set at 12 reps, and then 2 more heavier sets (if i can, ill increase the weight each set, and usually have to decrease reps to 6-8 by the last set).

Sarauk2sf

To be honest, a full body workout 3 x a week would be more beneficial to you. From your pic I see that you are a runner. Are your training for an event currently? If so, what is your running schedule?

jamiek917

so combine everything im doing into an hour of strength training 3x a week? would that be good? and are my reps/method of increasing as i go good?

not training for anything at the moment - trying for a baby, so im not signing up for anything in advance. if i find 10Ks or things that i want to do within 30 days from the race, ill sign up. ive done 5Ks, 10Ks, and 2 half marathons, a sprint triathlon and an olympic triathlon. if i cant get pregnant over the next few months, i might train for another tri.

Sarauk2sf

I wold recommend a good strength training routine like stronglifts 5 x 5. It is a full body workout that you are supposed to do 3 x a week (although if you start training for a tri, I would probably drop to 2 x a week).

Here are some resources:

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women (check out the stickies)

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/



I am assuming that you have access to a gym - let me know if you do not.

jamiek917

thank you! yep- i work out at a gym

are both options good, or should i really be focusing on full body 3x a week? im only asking because so far im liking what im doing and im damn sore - so i wondered if i might still get great results doing this for 2 months or so, and then switching to the stronglift routine to switch it up.

Sarauk2sf

thank you! yep- i work out at a gym

are both options good, or should i really be focusing on full body 3x a week? im only asking because so far im liking what im doing and im damn sore - so i wondered if i might still get great results doing this for 2 months or so, and then switching to the stronglift routine to switch it up.

I think stonglifts would be the best option, *but*, doing something you are enjoying is also important. When you first start, pretty much any type of workout will give you benefits, and in particular, the ones you actually do.

I would however strongly suggest you combine what you currently do into full body workouts and ensure you have a rest day in between so you are hitting your muscle groups more than once a week but also allowing a rest day in between. You can alternate the lifts so you are not trying to cram everything into one workout and also to keep some variety. For example, if you do dumbbell rows and cable rows - do one in one session, and the other in the next session.

jamiek917

thanks Sara!

yoovie

everytime i work out i do cardio- either running or the elliptical on a high intensity (plus swimming occasionally and softball in the warmer months).

thoughts?

how long is the cardio you do every session? just curious, Im about to have to start mixing it back in.

jamiek917

anywhere from 30-60min, depending on how much time i have. if its just a cardio day- 45-60. if its a day where i focus on lifting, ill run for 10 min, lift, then do 20 min of cardio after