We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

aaaah need programming help!

anemoneprose
anemoneprose Posts: 1,805 Member
edited January 1 in Fitness and Exercise
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

Replies

  • sbocha01
    sbocha01 Posts: 9 Member
    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
    anemoneprose Posts: 1,805 Member
    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
    anemoneprose Posts: 1,805 Member
    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
    DanaDark Posts: 2,187 Member
    You need recovery. Period.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    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
    FullOfWin Posts: 1,414 Member
    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
    anemoneprose Posts: 1,805 Member
    I've had to, for bronchitis, yes :)

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

    Thanks for your reply :)
This discussion has been closed.

Categories