Weight Training Routine - Which one is most effective?

kapoorpk

Background

I am on the verge of completing phase I of my plan that focused on losing weight while doing moderate lifting. I have lost about 48 pounds so far with a couple more to go. In Phase II of my plan, I intend to increase focus on weight lifting and further refine body fat and muscle ratios. So, my GOAL is to weight train to gain muscle primarily. With that said, I have the following choices of routines with respect to their frequency and rest days.

My workout routine is spilt between Cardio & Weight Training. Weight Training is split into 3 separate daily routines - push muscles, pull muscles and kick muscles. I intend to lift progressively heavier weights with 3 sets of 6-8 reps and the 4th set to failure.

Which of these would be most effective in achieving my goal of muscle & strength gain.

Option 1
Day 1, 3 & 5 - push, pull & kick muscles for each day respectively + moderate cardio
Day 2, 4, & 6 - Hi Intensity Cardio Training or HICT
Day 7 - Rest

Option 2
Day 1, 2, 3 - push, pull, & kick muscles for each day respectively + HICT
Day 4 - Rest
Day 5,6 & 7 - repeat day 1,2 & 3

I like option 2 as I could work the same muscle groups twice a week and get the HICT in there with rest half way through, recover and retrain again the same week.

What do you think, keeping my goal in mind, which of these would be more effective? Also, state your rationale.

Thanks in advance.

kapoorpk

bump

Bakkasan

The one you will stick to is always the most effective. Stronglifts is always a good choice. Simple effective compound movements.

you just have
workout 1
off(or cardio)
workout 2
off(or cardio
workout 1
off(take one of these off or both, but not all off days cardio. gotta rest sometime)
off

Next week
workout 2
off(or cardio)
workout 1
off(or cardio
workout 2
off(take one of these off or both, but not all off days cardio. gotta rest sometime)
off

OddChoices

It depends. Option 2 makes sense but once you start you might need to readjust. I was doing HITT Sprints twice a week plus spinning twice a week plus weights 5 days a week. I also do push pull muscles separately. I recently cut back one of the week Sprint sessions because I realized I was burning out. I might add it back in later based on need.

Try both for alternative weeks and see how you feel after each.

_happycats_

Hi,
From what I've read, it seems like a good idea to give your muscles a day off to repair after lifting heavy. Therefore, I'd recommend your first plan. Although 6 days a week seems like a lot, too. If you find it to be too much maybe try for an extra rest day per week as well. In my opinion, your first plan sounds better. Good luck

OddChoices

Hi,
From what I've read, it seems like a good idea to give your muscles a day off to repair after lifting heavy. Therefore, I'd recommend your first plan. Although 6 days a week seems like a lot, too. If you find it to be too much maybe try for an extra rest day per week as well. In my opinion, your first plan sounds better. Good luck

If he is doing push pull he is working different muscle groups on each weight day and at least 2 days before the group is repeated again. That should be rest enough.

_happycats_

Hi,
From what I've read, it seems like a good idea to give your muscles a day off to repair after lifting heavy. Therefore, I'd recommend your first plan. Although 6 days a week seems like a lot, too. If you find it to be too much maybe try for an extra rest day per week as well. In my opinion, your first plan sounds better. Good luck

If he is doing push pull he is working different muscle groups on each weight day and at least 2 days before the group is repeated again. That should be rest enough.

Ahh, I read his original post wrong and thought he was working all of them every day. Oops! Thanks for pointing that out

kapoorpk

.

kapoorpk

Hi,
From what I've read, it seems like a good idea to give your muscles a day off to repair after lifting heavy. Therefore, I'd recommend your first plan. Although 6 days a week seems like a lot, too. If you find it to be too much maybe try for an extra rest day per week as well. In my opinion, your first plan sounds better. Good luck

If he is doing push pull he is working different muscle groups on each weight day and at least 2 days before the group is repeated again. That should be rest enough.

Ahh, I read his original post wrong and thought he was working all of them every day. Oops! Thanks for pointing that out

Correctly assessed..Thanks for the input.

kapoorpk

.

kapoorpk

.

taso42

It's sort of cliche, and I sound like a broken record, but.... there's a reason why Starting Strength gets mentioned over and over again.

cordianet

It's sort of cliche, and I sound like a broken record, but.... there's a reason why Starting Strength gets mentioned over and over again.

Yep.
1. Split routines like this simply are not as effective for fat loss as a solid full body routine.
2. The big compound lifts are much more effective than any sort of routine that would have you doing movements in isolation.
3. No offense OP, but there are plenty of awesome plans our there created by well qualified strength and conditioning coaches. There's no need to come up with your own. You'd be hard pressed to beat Starting Strength or StrongLifts as a starting point.

MrGonzo05

For optimal gains, get on a good beginner program, and follow it to the letter. But to answer your question, I like option 2 better because you hit each muscle twice a week. Glad you are making progress.