increase weights & frequency in same week

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lastchancedaisy92
lastchancedaisy92 Posts: 6 Member
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?

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  • Sued0nim
    Sued0nim Posts: 17,456 Member
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    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
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    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
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    it depends on what your goals are
  • lastchancedaisy92
    lastchancedaisy92 Posts: 6 Member
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    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
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    No upper back exercises like rows, etc?
  • lastchancedaisy92
    lastchancedaisy92 Posts: 6 Member
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    Nope
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
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    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
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    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
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    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
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    You may be overthinking this.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    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
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    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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