strength training 4x per week?

Schwiggity
Schwiggity Posts: 1,449 Member
edited October 2 in Fitness and Exercise
I've thought up an upper/lower body split routine, and I'm considering the idea of doing it four times per week, but idk if that might be too much or not. If I do it it would look like:

Mon - Lower
Tues - Upper
Wed - Cardio
Thurs - Lower
Fri - Upper

And then w/e I feel like doing on the weekends (haven't been running lately, but I have usually done my long runs on Sundays).

Replies

  • Contrarian
    Contrarian Posts: 8,138 Member
    It looks fine to me. Why don't you try it and see how you handle it? You can always change it if it is too much.
  • sunshineshica
    sunshineshica Posts: 277
    I think that'd work fine but putting in about 5-10 minutes of cardio before your strength training helps get your heart pumping better. Awesome job on your weight loss!
  • MisterDubs303
    MisterDubs303 Posts: 1,216 Member
    I'm sure it would be fine.

    Something else to consider: Splitting your upper body workouts into two different workouts, based on certain muscles that go well together. For example UB1: Chest, Shoulders, and Triceps; UB2: Biceps and Back. Maybe instead of two Lower body workouts, do one complete leg workout and ditch the other one in favor of Abs and lower back. An article I read recently claimed that muscles take longer to recover than previously thought, and showed that leaving a longer rest period (4-5 days) between workouts of the same muscles provided better results than the 2 or 3 days that has been common in the past.
  • koosdel
    koosdel Posts: 3,317 Member
    Just my opinion, which is valued at twice the going rate..

    I think you are a bit advanced for a four day split.
  • Schwiggity
    Schwiggity Posts: 1,449 Member
    Just my opinion, which is valued at twice the going rate..

    I think you are a bit advanced for a four day split.

    Wouldn't intensity and weight matter more? Should I just do full body 3x per week?
  • Breedy75
    Breedy75 Posts: 54 Member
    Just my opinion, which is valued at twice the going rate..

    I think you are a bit advanced for a four day split.

    Wouldn't intensity and weight matter more? Should I just do full body 3x per week?

    It would depend on your goals IMHO and abilities.

    I see you have Stronglifts mentioned in your sigtag, I'll assume you know about Starting Strength. You squat twice a week anyway with the program, so you are really only adding an extra day of benching if you were able to do 4. If you can handle it then I say give it a try, its not like the routines have to be exactly the same on each day. Hit the core exercise and supplement with different moves.
  • rybo
    rybo Posts: 5,424 Member
    I'm sure it would be fine.

    Something else to consider: Splitting your upper body workouts into two different workouts, based on certain muscles that go well together. For example UB1: Chest, Shoulders, and Triceps; UB2: Biceps and Back. Maybe instead of two Lower body workouts, do one complete leg workout and ditch the other one in favor of Abs and lower back.

    This was similar to how I used to break down my lifting. Day 1-Chest &Tri's Day 2-Back & bi's Day 3-Shoulders & legs

    I preferred hitting each body part once/week. You may find you respond differently.
  • koosdel
    koosdel Posts: 3,317 Member
    Just my opinion, which is valued at twice the going rate..

    I think you are a bit advanced for a four day split.

    Wouldn't intensity and weight matter more? Should I just do full body 3x per week?

    First, I am biased against splits.. but that's for another day.

    You're getting stronger, your form is much better now, and you have 'learned' your strengths. It's time to start really pushing, so you will need more recovery time.

    A full work out doesn't mean work everything to the max. Instead; a heavy lower/moderate upper body day, heavy upper/moderate lower, and a moderate over all day.

    Also, when you mis a day because you have a hot date, you don't have to worry about getting back into schedule.

    Splits can be ok, if organised properly. But then you could run into recovery/crash issues.
  • str0nger
    str0nger Posts: 36 Member
    I'm a powerlifter... I train for competitions where you're trying to lift the most amount of weight for one rep.

    Monday - Bench day (form and speed training) Mostly lighter weights, more reps
    Tuesday - Cardio
    Wednesday - Leg day (form and speed)
    Thursday - Cardio
    Friday - Max effort Bench day (three rep to a one rep max on a bench exercise)
    Saturday - Cardio
    Sunday - Max effort leg day (three rep to a one rep max) On a squat, deadlift or good-morning exercise.
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