I could use some advice on a strength training schedule
Finding_Tina
Posts: 48 Member
Hi! I feel like I am totally winging it at the gym. I have lost 47 lbs since Jan, and hope to lose another 30-40 lbs. Thus far I am doing 5-6 days of cardio (treadmill, elliptical or classes), abs daily, and then this is the schedule I have been doing:
Mon: Arms (biceps and triceps--, machines and free weights)
Tues: Legs (quads, hamstrings, inner and outer)
Wed: off
Thurs: Chest (bilateral or incline), back, (seated row/ lat pull down) shoulders (machine or free weight)
Fri: back to arms
Sat: back to legs
Sun: sometimes off, sometimes back to chest and back
I wonder if I should be breaking this up differently? I wonder if I should not be doing the same body parts twice within a few days/ is that enough "rest"? I had a consult with a personal trainer, but she would not give me a schedule as she wanted $3000 for 6 months of training, and that's not feasible.. so I left with NO SCHEDULE.. alas I have been winging it! Thoughts?
Mon: Arms (biceps and triceps--, machines and free weights)
Tues: Legs (quads, hamstrings, inner and outer)
Wed: off
Thurs: Chest (bilateral or incline), back, (seated row/ lat pull down) shoulders (machine or free weight)
Fri: back to arms
Sat: back to legs
Sun: sometimes off, sometimes back to chest and back
I wonder if I should be breaking this up differently? I wonder if I should not be doing the same body parts twice within a few days/ is that enough "rest"? I had a consult with a personal trainer, but she would not give me a schedule as she wanted $3000 for 6 months of training, and that's not feasible.. so I left with NO SCHEDULE.. alas I have been winging it! Thoughts?
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Replies
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Ur weight lifting schedule should be changed every 6-8wks to confuse ur muscles. If theres no confusion there's no growth.0
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Here is the schedule my trainer has me on:
Day 1: Back
Day 2: Chest/Biceps
Day 3: Legs
Day 4: Shoulders/Triceps
5 days of a week of cardio and abs
Hope that helps?0 -
Ur weight lifting schedule should be changed every 6-8wks to confuse ur muscles. If theres no confusion there's no growth.
I agree...what you are doing looks nice, but you need to change it up. Have you tried P90X? Muscle confusion is no joke. I can't wait to get mine.0 -
I would suggest not doing abs every day. Do you exercise all muscle groups every day, i don't think so. Abs are muscle and like other muscles need rest.
You should start your week with the biggest muscles first and go down to smaller groups.
Like BiglewM wrote you should change it up but not necessarily schedule but exercises you do and reps.
Just google it and you'll find ton of exercise programs you can fallow.
I just finished M&F rock hard workout and it was great. Its 3 month and new schedule every month.But its 6 days a week no cardio.
Plenty 4 day workouts where you can do cardio on off days.0 -
Thanks Everyone for the tips!!I'll try and vary it up tomorrow0
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There are tons of splits that you can do, I'll tell you mine and my recommendations for you. You can make progress with one split, the important thing is to change up your exercises.
Your split should be separated in the following groups (in my opinion):
Back/Biceps - The reason why is because your biceps are a major component in all pulling exercises. You're working it out already, so it's always good to isolate them.
Chest/Triceps - Again, your triceps are used in all pushing exercises (including shoulders), you can isolate them on either chest or shoulder day, whatever you feel is better. Triceps are used less on shoulder day so you can train with heavier weight.
Shoulders/Upper Back - By upper back I mean your trapezius and your rear deltoids. (The deltoid is still considered your shoulder but the rear delts are located in the upperback area)
Legs - Full focus on legs.
Arms - Biceps and Triceps can be thrown in every 2 cycles of the split
Now, I see a lot of upper body/lower body splits but I'm not a big fan of them especially for muscle growth. The reason why, is because major muscles are major muscles. The amount of energy required to fully workout your back is enormous, to do chest on the same day is far too much in my opinion. Plus, in order to hit muscles like the back properly you have to do many exercises to efficiently do it and lets be honest, no one wants to workout for 3 hours.
It's important to separate your shoulder and chest day as far apart as possible. The reason why, is that you use your front deltoids on chest days. You'll risk injury on shoulder days or on chest days and you won't have maximum potential to lift your heaviest.
I'm sleepy and lost train of thought though lol, if you have any more questions I'll post a reply in the morning.0
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