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increase weights & frequency in same week

lastchancedaisy92
lastchancedaisy92 Posts: 6 Member
edited November 2024 in Fitness and Exercise
I'm new to strength training but right now I'm doing two days upper & two days lower & 2 day cardio. But thinking next week of combining upper & lower and doing three days. But I'm also due to go up a set in weights. Is too much for one week?

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    What programme are you following

    There's lots of beginners strength programme that are based around 3 days a week, with decent progression built in

    I do wonder why a beginner to strength training would split upper and lower

    Take a look at some decent beginners programmes like

    http://stronglifts.com/5x5/
    https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
    http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength
  • tillerstouch
    tillerstouch Posts: 608 Member
    I don't see any reason why you couldn't go up in reps and weight as long as your not hurting yourself.

    My question is what does your routine look like/goals? Just wondering why you're combining lower and upper body. Typically a 3 day split for people who are working on muscle building is
    Day 1. Back/biceps
    Day 2. Chest/triceps
    Day 3. Legs/shoulders.

    If you have a program that's working for you stick to it. But if you are making your own routine make sure you're hitting all your muscle groups.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    it depends on what your goals are
  • lastchancedaisy92
    lastchancedaisy92 Posts: 6 Member
    I just want to over do it and hurt myself. I'm doing upper is biceps, triceps, shoulders, chest lower is lunges, squats.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    No upper back exercises like rows, etc?
  • lastchancedaisy92
    lastchancedaisy92 Posts: 6 Member
    Nope
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    I'd probably start with the extra day at the same weight. It's just one week, and an extra day is already more volume. That's just me and I'm nobody, though :grin:
  • bioklutz
    bioklutz Posts: 1,365 Member
    rabbitjb wrote: »
    What programme are you following

    There's lots of beginners strength programme that are based around 3 days a week, with decent progression built in

    I do wonder why a beginner to strength training would split upper and lower

    Take a look at some decent beginners programmes like

    http://stronglifts.com/5x5/
    https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
    http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength

    If you are new to strength training you really should do a 3 day a week full body program. These are excellent full body starting programs.
  • tillerstouch
    tillerstouch Posts: 608 Member
    No lower back either? Your workout doesn't seem very balanced. If you're going to create your own routine you need to make sure to hit every muscle group
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    You may be overthinking this.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Unless you have a medical reason not to train back you should include it or you will experience major muscle imbalances especially if you train chest.
  • courtmarrow
    courtmarrow Posts: 19 Member
    edited January 2016
    When I started lifting I did a 3x/wk full body routine and recently switched to a 4x/wk upper-lower split so we basically are opposite lol. But, speaking as someone who's done both I definitely feel the upper/lower split is more challenging (which is why I switched). Since you're considering upping your weight I assume you're not struggling with your current routine. So, unless you're unable to get to the gym to lift 4x a week I'd stick with what you're doing. Though personally I would add some kind of back exercise to your upper day and maybe a calf exercise to your lower. Also I do cardio after my upper body sessions...in case you're wanting to cut down gym time from 6 days to 4 or 5. Just listen to your body, that's the most important thing.
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