Lifting/cardio- how often and how to organize my routine?
courtneywiens
Posts: 148 Member
I am a pretty active/intense exerciser, usually spending at least 6 days a week at the gym if not 7. For a while I was running an hour a day at 5.2mph (this keeps me in a 168-172 bpm heart rate range) and doing strength training every other day, doing a routine of about 15 exercises that work my whole body (a mix of body weight exercises, free weights, and machines). I was switching up the strength routine every 12 weeks or so. In the past couple of months I have tried some very different routines (the Bizzy workout regimen from bodybuilding.com, New Rules of Lifting for Women, Jillian Michaels) but am trying to put together a routine to get to my goal weight. I have switched from 60 minute runs to 30-45 minute interval training on most days, and I'm wondering if I should be doing strength training more often but breaking it up between upper body and lower body, and not sure how to do that when I do a lot of compound exercises involving my upper and lower body at the same time. Is it okay to do a longer routine involving the whole body and only do it twice a week? Or is there a better method for maintaining/gaining strength and losing weight? And how should cardio factor in? I stopped doing the long runs because I kept reading intervals was better for weight loss. I have been at this for so long and whatever I've done has been working but I really want to do whatever is most effective to blast through these last 20-25 pounds and get to my goal. I am 5'6", 156.6 pounds, and have 27.7% body fat. Hoping to get to 23% body fat and/or 135 pounds. Any advice would be much appreciated!
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Replies
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Wow, you've really done well, congratulations. I honestly think that as long as you are burning the calories you will get results. I like to switch up my routine every 4-6 weeks as well so that I don't get bored, and I have a variety of cardio options for the same reason. I like to keep it simple and uncomplicated and not spend too much time thinking about it, the rest of my life is complicated enough.0
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My routine is to do cardio before I do lifting and then do cardio again after lifting.
Cardio:
ex.)
-Run 4 miles to the gym and another 4 miles back. (8 miles)
-Bike 10 miles to the gym and another 10 miles back. (20 miles)
-Speed walk carrying weights in the backpack and wearing a weight vest. (4 miles X 2 = 8 miles)
-Elliptical (60 minutes on a 10 incline.)
Lifting:
Alternate muscle groups daily.
-Monday: Chest/Shoulders.
-Tuesday: Arms.
-Wednesday: Abdominals.
-Thursday: Back.
-Friday: Circuits.
-Saturday: Legs.
-Sunday: Rest day. (Walking to loosen up the muscle a bit.)0 -
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I would really urge you to have at least one total rest day (slow walking at the most). It sounds like you're really putting in good workouts, so having one day of rest/recovery is important for both your fitness and nutrition programs.I am a pretty active/intense exerciser, usually spending at least 6 days a week at the gym if not 7.0 -
Thanks for all your feedback! My issue with NROLFW is that it is less exercises than I usually do and so I feel like it is backtracking. I am incorporating those exercises into my workouts. I still am wondering if I should do total body workouts 2-3 times a week or break it up by upper and lower or if there is a better way to break it up and do weights more often during the week?0
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I do 30 min. of cardio before I lift. I alternate running and the arc trainer. An example of my lifting "routine" is as follows (this was for this week):
M: Back/Abs
T: Shoulders/Legs
W: Unplanned rest day
TH: Tri's/Abs
F: Bi's/Legs
S: Chest/Abs
S: Back/Legs (hopefully I get a workout in on Sunday to make up for the unplanned rest day today).
I focus on one muscle group per day and alternate legs and abs. This allows me to concentrate more on the exercise and what I'm doing. I've been doing my workouts this way for a few years now and it has been working well for me.0 -
Maybe something like this?
Day 1: Upper (Chest/Triceps) & Cardio
Day 2: Lower (no Cardio), Abs
Day 3: Upper (Back/Biceps/Shoulders) & Cardio
Day 4. Rest
Day 5: Upper (Chest/Triceps) & Cardio
Day 6: Lower (no Cardio), Abs
Day 7: Upper (Back/Biceps/Shoulders) & Cardio
-- OR --
Day 1: Upper (Chest/Triceps) & Cardio
Day 2: Upper (Back/Biceps/Shoulders) & Cardio
Day 3: Lower (no Cardio), Abs
Day 4. Rest or Other
Day 5: Upper (Full), Cardio if time/energy
Day 6: Lower (no Cardio), Abs
Day 7: Rest or Other0 -
Thanks for all your feedback! My issue with NROLFW is that it is less exercises than I usually do and so I feel like it is backtracking. I am incorporating those exercises into my workouts. I still am wondering if I should do total body workouts 2-3 times a week or break it up by upper and lower or if there is a better way to break it up and do weights more often during the week?
I'm more familiar with the standard NROL but I would imagine the women's version is similar? When you get past the newbie routine, there should be a split routine with additional exercises. If you think you're ready for it, go for it.0 -
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Thanks for all your feedback! My issue with NROLFW is that it is less exercises than I usually do and so I feel like it is backtracking. I am incorporating those exercises into my workouts. I still am wondering if I should do total body workouts 2-3 times a week or break it up by upper and lower or if there is a better way to break it up and do weights more often during the week?
I'm more familiar with the standard NROL but I would imagine the women's version is similar? When you get past the newbie routine, there should be a split routine with additional exercises. If you think you're ready for it, go for it.
How do you know if you're doing too much? At what point is overtraining possible?0 -
If you follow the NROL routine, over training is extremely unlikely. Now, if you're severely undereating it's a different story. The main reason for the whole body, 3x a week routine is simplicity of the program and a focus on learning the basics, not because there is a big overtraining fear.
If you feel you have a handle on the basics and want to do more, go ahead and do a split routine. Contrary to popular opinion around here, nobody dies from starting a split routine "too soon", whatever that even means. Worst case, you don't like it or feel it's too much work, and you dial it back the the beginners routine in the book, which is very similar to SS/SL. No harm, no foul.0 -
I do agree with a split routine. I haven't gotten myself back to a split routine yet, but I know it proves great benefits. It allows you to focus in on one muscle group, while allowing your others to rest. I also agree that you should give yourself at least 1 day of rest. My old routine was:
M: back & bi's
T: legs & shoulders
W: chest & tri's
Th: legs & shoulders
F: only cardio
I'd do 30-45 min of cardio before lifting; and usually threw in abs on leg days, too
good luck in reaching your goal!0 -
If you follow the NROL routine, over training is extremely unlikely. Now, if you're severely undereating it's a different story. The main reason for the whole body, 3x a week routine is simplicity of the program and a focus on learning the basics, not because there is a big overtraining fear.
If you feel you have a handle on the basics and want to do more, go ahead and do a split routine. Contrary to popular opinion around here, nobody dies from starting a split routine "too soon", whatever that even means. Worst case, you don't like it or feel it's too much work, and you dial it back the the beginners routine in the book, which is very similar to SS/SL. No harm, no foul.
what do you think is the best way to do a split routine? thanks for all your help, you really seem to know what's up!!0 -
I do agree with a split routine. I haven't gotten myself back to a split routine yet, but I know it proves great benefits. It allows you to focus in on one muscle group, while allowing your others to rest. I also agree that you should give yourself at least 1 day of rest. My old routine was:
M: back & bi's
T: legs & shoulders
W: chest & tri's
Th: legs & shoulders
F: only cardio
I'd do 30-45 min of cardio before lifting; and usually threw in abs on leg days, too
good luck in reaching your goal!
thank you!!!0 -
bump so i can come backlater0
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bumping for later reading0
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There are no hard and fast rules for split routines. I change mine every few weeks to change the concentrate on different muscle groups. My personal preference is 4 days per week with 2 days on, 1 day off, 2 days on, 2 days off (M-Tue, off, Thur-Fri, off weekends) cardio on off days if you like.
More specific, it looks like:
Heavy days (heavy weight, fewer reps, all compound work)
Mon- Chest/Shoulders/Triceps
Tues-Legs/Back/Biceps
Weds-Rest
Light days (less weight, more reps, some iso exercises)
Thursday- chest shoulder triceps
Friday- legs back biceps.
That's always been the routine that I got the most results from. The specific exercises and muscle groupings will rotate every few weeks, but the principles remain the same.
Currently, my workout partners can only make the 3 days per week, so this is how I modified the routine:
Monday- Heavy Legs/Chest/Shoulders
Wednesday-Back/Biceps/Triceps/Abs
Friday-Light legs/chest/shoulders
Depending on what our focus is, the once per week Weds exercises will rotate out to the Mon/Fri group so they get hit twice per week instead of once. So shoulders and triceps could switch places or legs and back.0 -
There are no hard and fast rules for split routines. I change mine every few weeks to change the concentrate on different muscle groups. My personal preference is 4 days per week with 2 days on, 1 day off, 2 days on, 2 days off (M-Tue, off, Thur-Fri, off weekends) cardio on off days if you like.
More specific, it looks like:
Heavy days (heavy weight, fewer reps, all compound work)
Mon- Chest/Shoulders/Triceps
Tues-Legs/Back/Biceps
Weds-Rest
Light days (less weight, more reps, some iso exercises)
Thursday- chest shoulder triceps
Friday- legs back biceps.
That's always been the routine that I got the most results from. The specific exercises and muscle groupings will rotate every few weeks, but the principles remain the same.
Currently, my workout partners can only make the 3 days per week, so this is how I modified the routine:
Monday- Heavy Legs/Chest/Shoulders
Wednesday-Back/Biceps/Triceps/Abs
Friday-Light legs/chest/shoulders
Depending on what our focus is, the once per week Weds exercises will rotate out to the Mon/Fri group so they get hit twice per week instead of once. So shoulders and triceps could switch places or legs and back.
I have read about not doing cardio on lifting days but I really enjoy cardio and like to do an hour a day, even on lifting days. Is this detrimental? Can I still do it? At least HIIT? Usually I do a light jog for half hour, my lifting, and then HIIT for a half hour. I am trying to lose weight so I think it's okay but I don't want to derail my strength training. Why do people recommend against it? If my body feels good doing it, is it okay to continue?0 -
I have no problem with cardio on lifting days. It's mostly about time. I slot an hour a day for exercise, not two hours. If you have time knock yourself out. Cardio will slow your gains down but at your stage I wouldn't worry about it at all. It's mostly a problem for people nearing the top end of their development.
Any more questions from you and I'm going to be able to claim you on my taxes.0 -
I have no problem with cardio on lifting days. It's mostly about time. I slot an hour a day for exercise, not two hours. If you have time knock yourself out. Cardio will slow your gains down but at your stage I wouldn't worry about it at all. It's mostly a problem for people nearing the top end of their development.
Any more questions from you and I'm going to be able to claim you on my taxes.
Lol well you answered!!! :P0 -
From the info, you have given - seems like an excellent routine! Though i would mention to take your time and maybe have 1-3 rest days... you don't want to go balls to the walls and run out of fuel to continue the progress!
I'm surprised you say you are 27% BF, your profile pic seems much less!0 -
bump for later0
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From the info, you have given - seems like an excellent routine! Though i would mention to take your time and maybe have 1-3 rest days... you don't want to go balls to the walls and run out of fuel to continue the progress!
I'm surprised you say you are 27% BF, your profile pic seems much less!
Thank you! I am definitely in that range. I'm 5'6" and 156, the machine at the gym that I track it on says 27, who knows how accurate it is, when i measure based on online guidelines i've found on different websites, I am between 26 and 32. at my heaviest, I was about 46% body fat according to my calculations, so I'm happy to be at 27 if that's right but hoping to get in the 22-24% range.0 -
I know everyone responds differently but I do see a couple of things I would correct. First I wouldn't do 30-45 min of cardio before lifting. Lifting/strength training uses glycogen as it's primary fuel source. Doing 30-45 min of cardio before will zap most of the glycogen stores. Second your split has some overlap. What I mean is Tues you are working legs and shoulders and Tues you are working Chest/Tris. Chest also works shoulders indirectly then Thus you are hitting shoulders again. Also tris get worked if you do any pressing movements for shoulders. So you essentially you are working shoulders and tris 3 days in a row.I do agree with a split routine. I haven't gotten myself back to a split routine yet, but I know it proves great benefits. It allows you to focus in on one muscle group, while allowing your others to rest. I also agree that you should give yourself at least 1 day of rest. My old routine was:
M: back & bi's
T: legs & shoulders
W: chest & tri's
Th: legs & shoulders
F: only cardio
I'd do 30-45 min of cardio before lifting; and usually threw in abs on leg days, too
good luck in reaching your goal!0 -
A lot of people have supplied good suggestions on splits and such. I wanna recommend this link from bodybuilding.com about cardio strategies. Hope it helps!
http://www.bodybuilding.com/fun/best-foot-forward-10-fat-melting-cardio-strategies.html0 -
A lot of people have supplied good suggestions on splits and such. I wanna recommend this link from bodybuilding.com about cardio strategies. Hope it helps!
http://www.bodybuilding.com/fun/best-foot-forward-10-fat-melting-cardio-strategies.html
Thanks these are all great tips! I love bodybuilding.com!!0 -
I know everyone responds differently but I do see a couple of things I would correct. First I wouldn't do 30-45 min of cardio before lifting. Lifting/strength training uses glycogen as it's primary fuel source. Doing 30-45 min of cardio before will zap most of the glycogen stores. Second your split has some overlap. What I mean is Tues you are working legs and shoulders and Tues you are working Chest/Tris. Chest also works shoulders indirectly then Thus you are hitting shoulders again. Also tris get worked if you do any pressing movements for shoulders. So you essentially you are working shoulders and tris 3 days in a row.I do agree with a split routine. I haven't gotten myself back to a split routine yet, but I know it proves great benefits. It allows you to focus in on one muscle group, while allowing your others to rest. I also agree that you should give yourself at least 1 day of rest. My old routine was:
M: back & bi's
T: legs & shoulders
W: chest & tri's
Th: legs & shoulders
F: only cardio
I'd do 30-45 min of cardio before lifting; and usually threw in abs on leg days, too
good luck in reaching your goal!
what do you think is a more effective way of splitting the muscle groups? currently i haven't progressed to that level; i'm doing upper body and lower body, 2x per week each so 4 days total plus cardio, 2 days of just cardio, and one day of rest. if there's a better way to split the lifting, i'm open to trying...0 -
marking this for later I want to start lifting0
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I think that's a very effective split. In fact I am doing that split myself. It allows for adequate recovery and each muscle group gets worked directly or indirectly twice per week.
I know everyone responds differently but I do see a couple of things I would correct. First I wouldn't do 30-45 min of cardio before lifting. Lifting/strength training uses glycogen as it's primary fuel source. Doing 30-45 min of cardio before will zap most of the glycogen stores. Second your split has some overlap. What I mean is Tues you are working legs and shoulders and Tues you are working Chest/Tris. Chest also works shoulders indirectly then Thus you are hitting shoulders again. Also tris get worked if you do any pressing movements for shoulders. So you essentially you are working shoulders and tris 3 days in a row.I do agree with a split routine. I haven't gotten myself back to a split routine yet, but I know it proves great benefits. It allows you to focus in on one muscle group, while allowing your others to rest. I also agree that you should give yourself at least 1 day of rest. My old routine was:
M: back & bi's
T: legs & shoulders
W: chest & tri's
Th: legs & shoulders
F: only cardio
I'd do 30-45 min of cardio before lifting; and usually threw in abs on leg days, too
good luck in reaching your goal!
what do you think is a more effective way of splitting the muscle groups? currently i haven't progressed to that level; i'm doing upper body and lower body, 2x per week each so 4 days total plus cardio, 2 days of just cardio, and one day of rest. if there's a better way to split the lifting, i'm open to trying...0 -
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