As of right now, i do upper body mon wed and fri. Lower body on tuesday and thursday sometimes saturday. im trying to keep my workouts to under an hr but i cant fit in all upper body o those days. So i wanna know how to split it up so that i can workout everyday with sunday off. Thanks
asked byrosalinda (25)
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on December 10, 2012
at 05:06 PM
What are your goals? Everything depends on your goals. My goals are biased towards strength with a secondary goal of well-rounded metabolic conditioning, so here's what I do:
Monday: high volume, heavy weights (5x5 of deadlift, squat, something else) + Short metcon (<12 min) Tuesday: metcon (10-15 min) Wednesday: metcon (10-15 min) Thusday: fun day - rock climbing Friday: high volumen, heavy weights (5x5 or 8x3 deadlift, squat)
I don't focus on certain muscle groups. I just try to hit the big muscles twice a week, plus then do metcons the other day. For my size, I'm pretty darn strong and fast. (and I'm out of the gym in under a half hour every day.)
Without your goals, I can't tell you how to mix it up. But I can say that I can't think of anything where 6 hours a week with any given day being 1 hour of focus on a particular group being good. It sounds like a crazy amount of overtraining and not enough down time to let your body adapt to the work.
on December 11, 2012
at 12:55 AM
You are almost certainly doing too much if you spend an entire hour on upper-body, three times a week. There are plenty of good resources in print and online to give you some sense of how to work out.
Primal Blueprint has a bodyweight strength program. Ditto the book 'Convict Conditioning.' http://www.simplefit.org/ has more.
Rippitoe's 'Starting Strength' is loaded with important informtion about basic technique and programming. You could also search for "5X5," "5-3-1" or look up Pavel Tsatsouline's books on strength (the kettlebell books are pretty good to).
on December 10, 2012
at 07:45 PM
Agree with miked on figuring out your goals. My goals are based around general strength for general health plus I focus more on running then lifting because I enjoy running. So from a workout standpoint I do less total lower body than I would otherwise. I also do no isolation moves. If I were looking for strength or size I might focus more on that, but for general health I try to simulate natural movements (i.e. walking lunge vs back squats).
I have two workouts, both workouts are full body with a mixture of body weight and weights -- Just different lifts to ensure I don't over emphasize one muscle group. My lift days are about 30-45 minutes depending on whether I am increasing load and/or number of people in the gym. I try to hit the gym three times a week (MWF) and just rotate between the two workouts.
But again, I am slanted more towards being able to run fast for 20-30 miles a week, and then chase my kids around the playground and climb trees and stuff like that -- I'm not really looking to be particularly strong.