Weight training regularity?
Cake323
Posts: 18
Hi all,
I was wondering whether it is ok to do 2-3 days of combined cardio and weight training in a row? I have scoliosis so I use the machines instead of free weights to maintain my posture and form, and do chest presses, shoulder presses, lat pull downs, seated rows, leg press, quad and hamstring curls, as well as 40 mins of cardio 4 - 5 times a week. The weights are in 3 sets of 10 reps, so the weight is not particularly high, just enough that I am struglling to press out the last couple of each set. I don't feel too sore or like I can't complete the workout, but I have heard it's good to have a rest in between "weights days". I love using the weights, it has made me feel so much stronger, but I don't want to cause any damage.
Sorry for the long post, any information or advice would be appreciated.
Thanks!
I was wondering whether it is ok to do 2-3 days of combined cardio and weight training in a row? I have scoliosis so I use the machines instead of free weights to maintain my posture and form, and do chest presses, shoulder presses, lat pull downs, seated rows, leg press, quad and hamstring curls, as well as 40 mins of cardio 4 - 5 times a week. The weights are in 3 sets of 10 reps, so the weight is not particularly high, just enough that I am struglling to press out the last couple of each set. I don't feel too sore or like I can't complete the workout, but I have heard it's good to have a rest in between "weights days". I love using the weights, it has made me feel so much stronger, but I don't want to cause any damage.
Sorry for the long post, any information or advice would be appreciated.
Thanks!
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Replies
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Do all that you feel capable of doing. Hell, if you feel like you could hit it twice per day, seven days per week, why not? You live in the body, and you can feel what it's telling you. Some people have an incredible work ethic and physical capacity to back it up. Who the hell are we to tell you to slow down? 0
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Thanks, if I'm honest I was hoping for a reply along those lines
although I was genuinely concerned about inadvertantly burning out my body. Back to the gym this arvo then! 0 -
Thanks, if I'm honest I was hoping for a reply along those lines although I was genuinely concerned about inadvertantly burning out my body. Back to the gym this arvo then!
My response and advice comes with a condition: every time someone says the word 'overtraining' to you, I need you to punch them in the mouth, and tell them to stop sucking at life.
Enjoy your workout. 0 -
I do it 2-3 days in a row and haven't had any trouble.0
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Haha!!! You sound like my trainer!!!! His favorite line is "there's no such thing as overtraining, just under eating." LolThanks, if I'm honest I was hoping for a reply along those lines although I was genuinely concerned about inadvertantly burning out my body. Back to the gym this arvo then!
My response and advice comes with a condition: every time someone says the word 'overtraining' to you, I need you to punch them in the mouth, and tell them to stop sucking at life.
Enjoy your workout.0 -
Haha!!! You sound like my trainer!!!! His favorite line is "there's no such thing as overtraining, just under eating." LolThanks, if I'm honest I was hoping for a reply along those lines although I was genuinely concerned about inadvertantly burning out my body. Back to the gym this arvo then!
My response and advice comes with a condition: every time someone says the word 'overtraining' to you, I need you to punch them in the mouth, and tell them to stop sucking at life.
Enjoy your workout.
I like your trainer already. That's part of an old Barbarian Brothers quote. He just left the last part off. "There is no such thing as overtraining, only undereating and undersleeping."0 -
Haha!!! You sound like my trainer!!!! His favorite line is "there's no such thing as overtraining, just under eating." LolThanks, if I'm honest I was hoping for a reply along those lines although I was genuinely concerned about inadvertantly burning out my body. Back to the gym this arvo then!
My response and advice comes with a condition: every time someone says the word 'overtraining' to you, I need you to punch them in the mouth, and tell them to stop sucking at life.
Enjoy your workout.
Only true if you "train" for an hour a day. Hitting every body part repeatedly for a constant period of time without sufficient rest will lead to a backwards effect in your training. The body can only take so much. Everything in moderation including training.0 -
Once i've completed everything i'm usually there for about and hour and a half, depending on the cardio. I also play netball a couple of times a week and sunday is generally a rest day, so I do mix it up a bit and make sure to have a rest if I need it. I've always been pretty active, it's just that the weights are relatively new, and although I feel great I wanted to make sure it is "safe" to do them a couple of days in a row.
Thank you everyone for your replies! It's always good to get a few different perspectives 0 -
It is recommended to have at least a days rest between working muscle groups. If you do a full body routine you should take a days rest in between. If you have a split routine you do not necessarily but you should have at least one days full rest even with that to give your CNS a rest - just do active recovery exercises if you do anything.0
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Not mad at all. I actually laugh a lot when writing replies to the goofy kind of **** that I quoted. Gives me something to so while I am bored at work. 0
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Not mad at all.
It's called "denial" boys and girls.0 -
While it is true that overtraining is often over-emphasized, and that people tend to use it as an excuse not to work hard enough, it is very definitely a concern for new lifters. This isn't necessarily to say that new lifters work harder than experienced ones, but they often don't have form down well enough to train safely at that capacity, and they often don't know exactly how to tell what kind of aches and pains are or are not a concern. Age, food intake, sleep, and athletic ability all play into a lifters capacity for work. There's also the issue that the OP has scoliosis. Saying 'go for it' without checking those things or at least qualifying is pretty irresponsible.
OP: how severe is your condition and how does it impact your workouts (beyond using machines over free weights)? How much sleep are you getting on workout days and what is your diet like? The machines you selected do a pretty good job of hitting the major areas. When you say 2-3 days in a row, does that mean you lift like Mon, Tues, Wed and then are off Thurs-Sun? If so I'd suggest trying to spread out your workouts evenly through the week.
Additionally I would suggest trying (assuming you can handle it) trying to push yourself a bit harder in weight training. You say you do 3 sets of 10, and that you struggle on the last couple reps per set. How much rest do you take between sets? Are you struggling enough that you don't think you could complete 11 repetitions? If you could do 11 (albeit with some effort), increase the weight until you find a weight where you can do no more than 10. Try to reach 11 or 12 reps every time, and once you do, increase the weight again. Alternatively you could drop your number of reps down to somewhere between 5 and 8 and increase the weight accordingly. Also, if you think you're up for it, try increasing your workout to 5 sets of 10 and see how it feels. Assuming you're ok with that, try limiting rest to 3 minutes between sets, then 2 minutes, then 1 minute.
These are the sorts of things you can do to increase the intensity of your workout. While there's not necessarily going to be something wrong with lifting back to back (I've done it with squats before, and while it's brutal it does give results), if you're not already lifting every day at a high intensity, there's no reason to.
Above all be careful with form and pay attention to how you respond to changes in your workout. Working out more in a week is never worth getting injured.0 -
It is recommended to have at least a days rest between working muscle groups. If you do a full body routine you should take a days rest in between. If you have a split routine you do not necessarily but you should have at least one days full rest even with that to give your CNS a rest - just do active recovery exercises if you do anything.
^
Also you should still be able to maintain posture using free weights.0 -
Complete rubbish. There is a reason top lifters, fitness models and athletes talk about how important rest is. If your body has no time to recover, it will not progress.
I apologise in advance for feeding the troll.
There's also a reason that top lifters today are total crap compared to what they were a century ago, with VERY few exceptions. Care to explain that one?0 -
Complete rubbish. There is a reason top lifters, fitness models and athletes talk about how important rest is. If your body has no time to recover, it will not progress.
I apologise in advance for feeding the troll.
There's also a reason that top lifters today are total crap compared to what they were a century ago, with VERY few exceptions. Care to explain that one?
Then why don't you follow your own advice and crush them?0 -
I worked out with a Marine Captain who had been working out 365 day not one day off0
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Complete rubbish. There is a reason top lifters, fitness models and athletes talk about how important rest is. If your body has no time to recover, it will not progress.
I apologise in advance for feeding the troll.
There's also a reason that top lifters today are total crap compared to what they were a century ago, with VERY few exceptions. Care to explain that one?
Then why don't you follow your own advice and crush them?
I'm working on it. Only been under the iron for two months, but I've been fortunate enough to have the guidance of someone with 20+ years of lifting experience (and the most recent powerlifting record holder in the 181 class) to guide me past the early rookie mistakes. Yeah, I generally just come here passing along his philosophy to try to do the same thing for other people...but ya know...I can tell that the MFP collective (which to my knowledge contains zero record holders in anything) knows more than my 'mentor'. 0 -
i work out 3-4 days in a row, and sometimes even twice a day. but i rarely hit the same muscle groups regularly. but then bevause of my job schedule, i'll have 3-4 rest days.I worked out with a Marine Captain who had been working out 365 day not one day off
yes, but i'm sure he didn't hit the same muscle groups over and over, and he probably did deload work outs to rest and recover.0 -
Thanks, if I'm honest I was hoping for a reply along those lines although I was genuinely concerned about inadvertantly burning out my body. Back to the gym this arvo then!
My response and advice comes with a condition: every time someone says the word 'overtraining' to you, I need you to punch them in the mouth, and tell them to stop sucking at life.
Enjoy your workout.
My hero
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I do weight training 4 days in a row as that is when I have free time. So far, so good. Your body will let you know if you're overdoing it 0
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Complete rubbish. There is a reason top lifters, fitness models and athletes talk about how important rest is. If your body has no time to recover, it will not progress.
I apologise in advance for feeding the troll.
There's also a reason that top lifters today are total crap compared to what they were a century ago, with VERY few exceptions. Care to explain that one?
Then why don't you follow your own advice and crush them?
I'm working on it. Only been under the iron for two months, but I've been fortunate enough to have the guidance of someone with 20+ years of lifting experience (and the most recent powerlifting record holder in the 181 class) to guide me past the early rookie mistakes. Yeah, I generally just come here passing along his philosophy to try to do the same thing for other people...but ya know...I can tell that the MFP collective (which to my knowledge contains zero record holders in anything) knows more than my 'mentor'.
When you say 'have the guidance of someone with 20+ years of lifting experience', do you mean 'read the Chaos and Pain blog'?
If you wanted to give someone quality advice in that regard why not point them to some of his articles? I like Jamie Lewis, and think his work ethic is incredible, but even he talks about how not everyone can lift with the intensity he does, and how important rest is to good workouts. Also not everyone is training to get to that level, some just want to get healthy.
I follow Jamie's blog too, and PC's, but when I regurgitate information gained from their hard work, at least I'm honest about it and link their stuff.0 -
I weight train on a 5 day cycle, 4 lifting days hitting different body parts and a rest day, It has worked out pretty good for me. I have been seeing all kinds of gains in the gym0
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Only been under the iron for two months
lol?
On another note, overtraining does exist, it is just worried about far too much. However, no amount of eating and resting will fight off the accumulated fatigue of doing heavy compound lifts to utter failure for an extended period. Of course doing them to utter failure is a bad idea anyway, and this can be alliviated with properly timed and executed deloads, but that doesn't mean overtraining is a complete myth.0 -
It is recommended to have at least a days rest between working muscle groups. If you do a full body routine you should take a days rest in between. If you have a split routine you do not necessarily but you should have at least one days full rest even with that to give your CNS a rest - just do active recovery exercises if you do anything.
^
Also you should still be able to maintain posture using free weights.
This and This0 -
Complete rubbish. There is a reason top lifters, fitness models and athletes talk about how important rest is. If your body has no time to recover, it will not progress.
I apologise in advance for feeding the troll.
There's also a reason that top lifters today are total crap compared to what they were a century ago, with VERY few exceptions. Care to explain that one?
Then why don't you follow your own advice and crush them?
I'm working on it. Only been under the iron for two months, but I've been fortunate enough to have the guidance of someone with 20+ years of lifting experience (and the most recent powerlifting record holder in the 181 class) to guide me past the early rookie mistakes. Yeah, I generally just come here passing along his philosophy to try to do the same thing for other people...but ya know...I can tell that the MFP collective (which to my knowledge contains zero record holders in anything) knows more than my 'mentor'.
When you say 'have the guidance of someone with 20+ years of lifting experience', do you mean 'read the Chaos and Pain blog'?
If you wanted to give someone quality advice in that regard why not point them to some of his articles? I like Jamie Lewis, and think his work ethic is incredible, but even he talks about how not everyone can lift with the intensity he does, and how important rest is to good workouts. Also not everyone is training to get to that level, some just want to get healthy.
I follow Jamie's blog too, and PC's, but when I regurgitate information gained from their hard work, at least I'm honest about it and link their stuff.
First, nothing I have noted is directly from his blog, except for the articles which I have linked, which if you care to look at my history, you will see it's been quite a few. Some I didn't specifically link, but I instructed them on how to find what they were looking for. This was usually the case with his Predator diet stuff, as there are so damned many individual articles, that it would be obnoxious to post all of them at one time.
Second, I agree completely with what you were saying about the work ethic and capacity. However, the OP of this thread is actually obviously very motivated, and appears to have the physical ability to keep pushing himself. The last thing he needs is a bunch of MFPers telling him that he's doing too much, and to take it easy. That's how seeds of doubt get planted, and the next thing you know, he'll be one of those people blaming a ****ty day of lifting on 'overtraining', and it's all downhill from there.
I didn't start getting ****ish in this thread until people started coming up with a bunch of horse**** backed by nothing other than speculation and some badly sourced crap from whatever lifting site they may subscribe to.0 -
Complete rubbish. There is a reason top lifters, fitness models and athletes talk about how important rest is. If your body has no time to recover, it will not progress.
I apologise in advance for feeding the troll.
There's also a reason that top lifters today are total crap compared to what they were a century ago, with VERY few exceptions. Care to explain that one?
Thats complete BS. Where are you pulling this garbage from? The body requires rest either if its adequate sleep or just a damn day off. Kind of funny coming from someone with no photo while the rest of us show physique. So, who's this 20+ years you've got? An internet blog?0 -
Complete rubbish. There is a reason top lifters, fitness models and athletes talk about how important rest is. If your body has no time to recover, it will not progress.
I apologise in advance for feeding the troll.
There's also a reason that top lifters today are total crap compared to what they were a century ago, with VERY few exceptions. Care to explain that one?
Thats complete BS. Where are you pulling this garbage from? The body requires rest either if its adequate sleep or just a damn day off. Kind of funny coming from someone with no photo while the rest of us show physique. So, who's this 20+ years you've got? An internet blog?
He's talking about Jamie from Chaos and Pain.
It's a great site. Good book too. NSFW like crazy though.0 -
Two months experience, "guidance" from a blog/website, and lecturing the MFP collective?
Oh heck yeah I'm in to see where we go from here.0 -
wow - not sure if it's the weather or what but I've noticed today there seems to be a lot of posting rage going on across the forums today so I'll try to keep it mellow...lol
for me personally I feel off if I dont work out something, somehow every day - I do weights (free & machine) and cardio with a trainer at least 3 days a week right now because of schedule committments and cardio alone or a class the other 3 days so I still get some kind of workout in. As one poster suggested in ways to increase the intensity of your workouts - changing the intensity is good, upping the weight can be good, upping the reps can be good - the biggest thing is if you feel ok then you're probably ok - I'd suggest talking to a trainer at the gym where you workout about increasing the # of workouts you do in a week but I would definately have at least 1 'rest' day - and for me and a lot of other people a rest day is just a non- lifting day or nothing intense day - my rest day is mondays and even then I do a lot of extra walking - Good luck0 -
Complete rubbish. There is a reason top lifters, fitness models and athletes talk about how important rest is. If your body has no time to recover, it will not progress.
I apologise in advance for feeding the troll.
There's also a reason that top lifters today are total crap compared to what they were a century ago, with VERY few exceptions. Care to explain that one?
Thats complete BS. Where are you pulling this garbage from? The body requires rest either if its adequate sleep or just a damn day off. Kind of funny coming from someone with no photo while the rest of us show physique. So, who's this 20+ years you've got? An internet blog?
First, I never said that no one should ever take a day off. I said that he should do as much as he feels that he is capable of, and if that happens to be twice a day, seven days per week, so be it. Reading comprehension ftw.
Second, as to where I am pulling this garbage from: feel free to check out this article http://chaosandpain.blogspot.com/2012/04/accessories-to-murder-2-greats-get-dead.html Keep in mind that only two of the lifters mentioned there has been in the last 20 years, and Magnusson and Konstantin get massive respect from me for being the most recent strength monsters of our time.
Third, I'll post pictures when they are worth looking at, as I will be the first person to admit that I am still a total ****ing fatass after years of allowing myself to suck at everything except for work (which consists of me being in a truck for 12 hours at a time) and video games (which obviously don't do much to up the physique either).0
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