Frequency of weight training
northdog
Posts: 43 Member
I’m 5’8” and currently around 168 lbs (waffling between 166 and 169, lol). I still eat in a deficit since I’d like to lose more fat. I’m thinking 150-155 lbs would be a good weight for me, but since I started out at 254, I’m pretty happy where I am today. I will be starting the Thinner Leaner Stronger program pretty soon. In the book it says working the program 5 days is optimal (5 is better than 4 and 4 and is better than 3), but I’m wondering what that really means, since it’s not really explained.
Five days seems like a lot of time to carve out for an hour long workout. I usually exercise in the morning. Right now, I’m doing Strong Curves three days a week and jog/walk 3-4 days a week (occasionally double up on Sat or Sun). I really enjoy doing both. I’d hate to give up the jogging. I really enjoy getting the extra calories running gives you and I really like being outside on the trail. I usually work out in the morning so I can get it done before my child wakes up and my husband takes off for the day.
I think I could give up one day of jogging for a four day workout. Or maybe keep my running schedule and move one or two lifting workouts to the evening? That seems like a lot to me though. I’m not sure that’s a sustainable schedule. I’m just curious how much effect five days would have over four or three. Is it only marginally better since I’m still eating in a deficit? Does anyone have any experience with this? It seems like people get pretty good results weight training just three days a week.
Sorry, I’m just kind of rambling, lol. If I start something, I’d like to make sure I can commit to it.
Five days seems like a lot of time to carve out for an hour long workout. I usually exercise in the morning. Right now, I’m doing Strong Curves three days a week and jog/walk 3-4 days a week (occasionally double up on Sat or Sun). I really enjoy doing both. I’d hate to give up the jogging. I really enjoy getting the extra calories running gives you and I really like being outside on the trail. I usually work out in the morning so I can get it done before my child wakes up and my husband takes off for the day.
I think I could give up one day of jogging for a four day workout. Or maybe keep my running schedule and move one or two lifting workouts to the evening? That seems like a lot to me though. I’m not sure that’s a sustainable schedule. I’m just curious how much effect five days would have over four or three. Is it only marginally better since I’m still eating in a deficit? Does anyone have any experience with this? It seems like people get pretty good results weight training just three days a week.
Sorry, I’m just kind of rambling, lol. If I start something, I’d like to make sure I can commit to it.
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Replies
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Don't know anything about the program, but it sounds like it's a split...for splits to be effective you need more days to get everything in as each workout would have a focus on a specific muscle group rather than doing a full body program that is usually 3x per week. A 3x per week split would not be optimal...most are 5 days.
Personally, splits aren't my thing as I have other fitness interests outside of the weight room...splits are great or people who really like being in the gym and where that is their priority. Most bodybuilding programs are splits because the volume is necessary to pack on a lot of muscle.0 -
Just out of curiosity, why are you switching from SC to TLS? It seems like SC fits your schedule better. It is a very effective program 3x per week, and you can continue your jogging that you enjoy without overdoing it. TLS because it is a split will take more gym days but it will depend on your goals and if you prefer the program.2
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Yeah, it sounds like TLS isn't a particularly good fit for you. If you like Strong Curves, keep doing it. If you just want to try some other program, then pick pretty much any 3x/week program and go with that.1
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Easy answer is.... stick with the program you are already doing. Why would you switch if you enjoy it and it fits your schedule?1
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Unfortunately there isn't a one size fits all workout routine or diet. Everyone is different. Over training for one person may be a warm up for another. You have to just do what you enjoy and what works for you. Once you plateau you might have to change things up a bit but if you are getting results and enjoy your current routine stick with it.1
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Just out of curiosity, why are you switching from SC to TLS? It seems like SC fits your schedule better. It is a very effective program 3x per week, and you can continue your jogging that you enjoy without overdoing it. TLS because it is a split will take more gym days but it will depend on your goals and if you prefer the program.
I work out in my basement and I find with SC that I have to sub a few exercises, so I'm not sure if I'm really doing the program appropriately. Maybe it's OK. At home I have a squat rack, barbell set, adjustable dumbbells and a lat pulldown bar. I guess I was trying to find something that would work with the equipment I have.
The five day thing is stressing me out a bit though, ha, ha. Maybe I will keep looking.0 -
cwolfman13 wrote: »Don't know anything about the program, but it sounds like it's a split...for splits to be effective you need more days to get everything in as each workout would have a focus on a specific muscle group rather than doing a full body program that is usually 3x per week. A 3x per week split would not be optimal...most are 5 days.
Personally, splits aren't my thing as I have other fitness interests outside of the weight room...splits are great or people who really like being in the gym and where that is their priority. Most bodybuilding programs are splits because the volume is necessary to pack on a lot of muscle.
Same suggestion here.. I would (and did) opt for a 2-3 day/wk full body program, which keeps most of the week free for running/cycling.0 -
If you want to try a different program, just do the 3 day TLS routine. I know MM says that 5>4>3 but that is dependent on time and goals.1
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Just out of curiosity, why are you switching from SC to TLS? It seems like SC fits your schedule better. It is a very effective program 3x per week, and you can continue your jogging that you enjoy without overdoing it. TLS because it is a split will take more gym days but it will depend on your goals and if you prefer the program.
I work out in my basement and I find with SC that I have to sub a few exercises, so I'm not sure if I'm really doing the program appropriately. Maybe it's OK. At home I have a squat rack, barbell set, adjustable dumbbells and a lat pulldown bar. I guess I was trying to find something that would work with the equipment I have.
The five day thing is stressing me out a bit though, ha, ha. Maybe I will keep looking.
SC is pretty adaptable, if you go to the index you can find sub exercises. For example anything that uses the cable machine you can use bands... back extensions and reverse hypers I use my bench or a ball. I workout at home, I don't even have a squat rack but I made it work for me.
Also TLS uses the leg press, glute blaster, ab roller, so unless you have those machines you will have to do some subs as well.
In the end you have to decide what program you will enjoy and stick to... if you don't feel like SC is working for you, move on.. I know there are other 3 day programs out there too.1 -
Just out of curiosity, why are you switching from SC to TLS? It seems like SC fits your schedule better. It is a very effective program 3x per week, and you can continue your jogging that you enjoy without overdoing it. TLS because it is a split will take more gym days but it will depend on your goals and if you prefer the program.
I work out in my basement and I find with SC that I have to sub a few exercises, so I'm not sure if I'm really doing the program appropriately. Maybe it's OK. At home I have a squat rack, barbell set, adjustable dumbbells and a lat pulldown bar. I guess I was trying to find something that would work with the equipment I have.
The five day thing is stressing me out a bit though, ha, ha. Maybe I will keep looking.
Add a bench that you can shove under the squat rack (or use with dumbbells), and you have ALL the makings of many 2-3 day/wk beginner strength training programs. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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SC is pretty adaptable, if you go to the index you can find sub exercises. For example anything that uses the cable machine you can use bands... back extensions and reverse hypers I use my bench or a ball. I workout at home, I don't even have a squat rack but I made it work for me.
Also TLS uses the leg press, glute blaster, ab roller, so unless you have those machines you will have to do some subs as well.
In the end you have to decide what program you will enjoy and stick to... if you don't feel like SC is working for you, move on.. I know there are other 3 day programs out there too.
That's true. I don't have room for a leg press. I think I'll stick with SC for a while longer. I can't argue with results. Since I started in April, I've only lost about 4 lbs, but I lost a little over an inch on my hips and just over two inches around my upper thighs. I'm pear-shaped and I'm not sure if these last few pounds finally came off my lower half, or if it was SC. Either way, I'll take it.
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Add a bench that you can shove under the squat rack (or use with dumbbells), and you have ALL the makings of many 2-3 day/wk beginner strength training programs. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I have an incline bench, but I did buy a flat bench so I can do those hip thrusts with my shoulders elevated. I figure it's probably something to have for the future too. I think I will stick with SC for a little while longer. Thanks for all your responses. I might save TLS for the fall/winter when I do less outside stuff during the week.
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