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Workout Frequency..... Question!

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  • Workout Frequency..... Question!

    I am currently doing heavy lifting 2x week and includes bench press, squats, rows, etc. I always try and rest 2 days before another workout. I was wondering if doing several pushups and pullups on my non-lifting days will slow the healing and growth process achieved on my heavy lifting days... Or, would I be better off to go ahead and do the pushups and pullups on my lifting days and still achieve 2 full days of rest between? Hope that makes sense!

  • #2
    You could do 2 days on 1 day off and still get great results. I personally do 3 days on 1 day off, but working out is a passion and I emphasize recovery.

    That means say Monday: Heavy lifting Tuesday: Bodyweight Wednesday: Off Thursday Heavy Lifting Friday: Bodyweight Saturday: off

    and so on and on

    or you could do an upper/lower split
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    • #3
      I like that model.... I just wasnt sure if that one day of rest was sufficient to recover from the heavy lifting and bodyweight exercises. If so, I may follow something similar!.. Thanks

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      • #4
        I lift once a week. I use progressive loading which means I usually increase my load or my time underload every week.

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        • #5
          You could also do something like this:
          Monday (Push): Chest, Shoulders, Triceps
          Tuesday: Cardio and Pullups (Pull)
          Wednesday: Legs
          Thursday: Cardio and Pushups (Push)
          Friday (Pull): Back, Rear Delts, Biceps
          Saturday: Play
          Sunday: Off and long walk
          This utilizes Push exercises and Pull exercises and gives at least 2 days between Push or Pull movements.
          Last edited by Beef Cake; 04-15-2010, 03:32 PM.
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          • #6
            Yeah, to be honest there is no real "right" routine. Fitness is an individualized as diet. It depends on your goals, your motivation, your schedule, ect...

            But to answer your question, training a bodypart more than once in 48 hours has a higher risk to it, but as long as you're using proper form and strategically forming routines, you'll still get great results. Tell the athletes who train legs all week that they can only train once every 48 hours, they'll drop you in a second.
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            • #7
              Originally posted by EGYnutrition View Post
              That means say Monday: Heavy lifting Tuesday: Bodyweight Wednesday: Off Thursday Heavy Lifting Friday: Bodyweight Saturday: off
              How about this:

              Monday: Heavy lift
              Tuesday: off
              Wednesday: Bodyweight
              Thursday: Heavy lift
              Friday: off
              Saturday: Bodyweight
              Sunday: extra off :-)

              This way the off days directly follow the heavy lifting days. :-)
              MikeEnRegalia's Blog - Nutrition, Dieting, Exercise and other stuff ;-)

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              • #8
                I do
                Monday: Heavey lift
                Tuesday: body weight
                wednesday: off
                thurday: heavy lift
                friday: body weight
                saturday: heavy lift
                sunday: body weight

                body weight is easy, i don't think it stresses your muscle, its more a cardio session lol.

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                • #9
                  i do:
                  monday: heavy lift
                  tuesday: sprints + cirquit
                  wednesday: bodyweight
                  thursday: moving slow (biking) or yoga
                  friday: heavy lift
                  saturday: moving slowly (biking)
                  sunday: off
                  challenge yourself
                  i blog here http://theprimalwoman.blogspot.com/

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                  • #10
                    I just do workouts whenever I feel like it, works (out) great for me!

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                    • #11
                      Thanks for the ideas and thoughts! I think I may try the following for a while and see how it feels...

                      Sun: Heavy Lifting
                      Mon: Sprints
                      Tue: Bodyweight
                      Wed: Rest
                      Thu: Heavy Lifting
                      Fri: Rest
                      Sat: Bodyweight

                      I like to have a pretty set schedule as it keeps me motivated and less likely to slowly fade... For the bodyweight days, is pushups, pullups, and chin ups enough, or should I be adding additional bodyweight exercises (like lower body, abs, or more upper)?

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                      • #12
                        That looks perfect KC, just make sure to listen to your body, it won't lie.
                        sigpic
                        In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

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