My workout plan: Balancing weight training and cardio

gymrat04mf
gymrat04mf Posts: 51 Member
edited December 2024 in Fitness and Exercise
I've always been naturally slim with decent muscle tone, but it's really hard for me to build noticeable muscle mass. I also have a hard time eating in a caloric surplus every day. My goal is to build muscle and strength, keeping fat at a minimum and staying lean.

For a while, I've solely focused on weight lifting and neglected cardio. However, it's recently started bothering me that I feel like I know what I'm doing when lifting weights and I feel like a total newb and struggle when doing high intensity cardio workouts, so I think it would be a good idea to incorporate a couple days of cardio into my workout routine. Below is the workout routine I designed for myself and I'm just looking for opinions on it as well as how to properly balance cardio and weights for my desired result.

These classes I have listed on two days are the main things that incorporate cardio, usually HIIT and using some free dumbbells and TRX bands. The circuits I have mentioned are weight lifting centered routines I designed that are working the muscles of and around the main heavy lift for the day, but the squat circuit also incorporates some cardio activities like jumps, kettle bell swings, etc.

Monday:
*Class at gym - "Belly, Butt and Thighs Bootcamp" or "Barre Bootcamp" (30 mins)
*Squats (heavy)
*Abs

Tuesday:
*Deadlift + Circuit
*Abs

Wednesday:
Rest

Thursday:
*Classes at gym - "Beach Body" and "TRX" (1 hour total)

Friday:
*Bench Press + Circuit
*Abs

Saturday:
*Squats + Circuit

Sunday:
Rest

Replies

  • distinctlybeautiful
    distinctlybeautiful Posts: 1,041 Member
    Just remember if you start burning extra calories with cardio you'll have to eat even more to gain. Something to think about..
  • sijomial
    sijomial Posts: 19,809 Member
    Hmmm, looking at bench and deadlifts once a week and then comparing with your goal of "My goal is to build muscle and strength".
    No shoulder press, no rows? You may cover some of this in your TRX or circuit sessions I guess but total volume lifted seems very low?
    Not really understanding why you want to mix heavy lifts and circuits.

    I'm also not seeing true HIIT (short duration, close to maximal effort) in your workouts? Do you mean interval training rather than HIIT?

    To me it seems very bits & pieces and designed for enjoyment (that's not a bad thing!) rather than to optimally support your stated goals. Why not pick an established routine rather than self design would be my question.

    My personal preference is to dedicate entire sessions to one activity only and do them with complete focus - whether that's weights, cardio or circuits.






  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    In my non-professional opinion, you'd probably progress better with an established plan that uses progressive overload. Something like SL 5x5, Strong Curves, Ice Cream Fitness, etc. That way you know you're working all the muscles and you will see your progress in raising the amounts of your lifts.

    Best of luck!
  • gymrat04mf
    gymrat04mf Posts: 51 Member
    sijomial wrote: »
    Hmmm, looking at bench and deadlifts once a week and then comparing with your goal of "My goal is to build muscle and strength".
    No shoulder press, no rows? You may cover some of this in your TRX or circuit sessions I guess but total volume lifted seems very low?
    Not really understanding why you want to mix heavy lifts and circuits.

    I'm also not seeing true HIIT (short duration, close to maximal effort) in your workouts? Do you mean interval training rather than HIIT?

    To me it seems very bits & pieces and designed for enjoyment (that's not a bad thing!) rather than to optimally support your stated goals. Why not pick an established routine rather than self design would be my question.

    My personal preference is to dedicate entire sessions to one activity only and do them with complete focus - whether that's weights, cardio or circuits.






    Thanks for the opinion. The HIIT is included in some of the classes I mentioned (specifically "Beach Body"). And yes, I do cover shoulder press, rows, etc in my circuit sessions, but I understand that might not be enough. Perhaps I'll add shoulder barbell press into my bench press day before I go to my circuit. I am planning on adding 5-10lbs to all my lifts each week.

This discussion has been closed.

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