Don't want to over do it. page

[CrissyTibby]

Little workout background.

I use to train really heavy and was very low body fat about 2 years or so ago until I tore an abdominal muscle. I would say I got to around 10 percent body fat. It looked good, but I felt like crap.

Fast forward. I am now teaching a class called body pump and have been for a long time and I am more like 20 percent body fat. I don't mind it, but I would like to cut down on the fat some -- 18 percent would be great.

I am quick to over train. I don't know why. I have trained for years and it has always been this way. I teach Body pump 2 times a week and I want to add a heavy lifting day in during the week to help get my body fat down. I don't do formal cardio - I HATE to touch a cardio machine or run.

My question is does this look like too much? 2 days of I would say glycogen demanding workouts and one day heavy - not going over 5 reps. 3 hours workout in total? Should I keep my body pump training light - though I can't look like a wimp on stage, but maybe not load the bar as much.

I was also thinking lower one week and upper the next - or should I just make it a full body?

Thanks!

[tfarny]

Maybe you should consider doing a short, intense full body workout AFTER your class. You're already at the gym, warmed up, and in gym clothes after all. You could just do 3 sets of 5, squats and overhead press one day, and three sets of five bench press and one set of five deadlift the other day.

[CrissyTibby]

Sounds good. I will try that this week. Really missed heavy lifts!

[Chrish2891]

Maybe you should consider doing a short, intense full body workout AFTER your class. You're already at the gym, warmed up, and in gym clothes after all. You could just do 3 sets of 5, squats and overhead press one day, and three sets of five bench press and one set of five deadlift the other day.

sounds like a good idea. Maybe throw in some back and rear delt work as well.

[CrissyTibby]

I do chins one day and pullups the next for back. I get a lot of rear delt work in the body pump class so my days are looking like this:

Tuesday:
Body Pump - 1 hour
Deadlifts
Bench Press
Walking Lunges
Chins

Thursday:
Body Pump - 1 hour
Squats
Overhead Press
Pullups

No other days working out.

This worked well this morning - pretty wore out, but I don't feel like I will over do it this way.

Thanks.

[tfarny]

Awesome, glad to hear it! Now keep increasing those weights over time!