How often

FeeFee · Post by **FeeFee** » Fri May 16, 2008 1:47 pm

can i train thighs? is twice per week ok, or is that overdoing it?

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Fri May 16, 2008 2:44 pm

Is it part of a full body routine or split?

FeeFee · Post by **FeeFee** » Fri May 16, 2008 2:53 pm

not sure what a split is ---

but, I work legs alone on a Tuesday and was thinking of working them on a Friday too, along with shoulder routine.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Fri May 16, 2008 4:05 pm

Hmmmm....I would switch to a full body routine, maybe someone else could offer you one. But what you are doing is a split so hit them once, same with shoulders.

I would do a full body routine with sprints. Wts 3x per week, sprints 2x per week but thats just me.

Boss Man · Post by **Boss Man** » Fri May 16, 2008 4:52 pm

A split is where you split body training onto different days, I.E. Upper or Lower, as an example.

If you did an exercise that trained Thighs incorporated in a workout routine fair enough, but isolating Thighs for one session is pointless.

FeeFee · Post by **FeeFee** » Mon May 19, 2008 11:50 am

HOUSTON TEXAN wrote:Hmmmm....I would switch to a full body routine, maybe someone else could offer you one. But what you are doing is a split so hit them once, same with shoulders.

I would do a full body routine with sprints. Wts 3x per week, sprints 2x per week but thats just me.

A full body routine would mean I'd have to have rest days, right? I'm trying to build up fitness level, so I try not to skip days....
a split has always worked for me though....i've been doing 2 muscle groups per workout and I consider cardio only day/s 'rest day'
I do shoulders on a Friday only...are you sure I cant slip some squats in there on a Friday too?

FeeFee · Post by **FeeFee** » Mon May 19, 2008 11:53 am

Boss Man wrote:Thighs incorporated in a workout routine fair enough, but isolating Thighs for one session is pointless.

why is that?
This is what I do on lower body day (maybe when I said thighs I was making it sound too specific): cardio; leg curls, leg extensions, lunges; standing/seated calf raises; and some type of butt-specific workout with weights
Sometimes I only do squats on those days, along with calf workout.

DianaB · Post by **DianaB** » Mon May 19, 2008 12:19 pm

FeeFee wrote:
A full body routine would mean I'd have to have rest days, right? I'm trying to build up fitness level, so I try not to skip days....
a split has always worked for me though....i've been doing 2 muscle groups per workout and I consider cardio only day/s 'rest day'
I do shoulders on a Friday only...are you sure I cant slip some squats in there on a Friday too?

Just keep in mind that your workout is only as good as your recovery.
I do 3 days full body right now (changed from an upper/lower split for variety) with 4 lifts a day=12 lifts per week.
Quantity does not equal quality.
Lift heavy and take the recovery days needed. Your fitness level will not suffer, rather it will improve.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Mon May 19, 2008 12:38 pm

Diana is right. I know from experience, I used to be like you, no rest days, lifting or doing cardio all the time. I have seen better results by resting more than by doing what I used to do.

FeeFee · Post by **FeeFee** » Mon May 19, 2008 1:21 pm

DianaB wrote:
FeeFee wrote:
A full body routine would mean I'd have to have rest days, right? I'm trying to build up fitness level, so I try not to skip days....
a split has always worked for me though....i've been doing 2 muscle groups per workout and I consider cardio only day/s 'rest day'
I do shoulders on a Friday only...are you sure I cant slip some squats in there on a Friday too?
Just keep in mind that your workout is only as good as your recovery.
I do 3 days full body right now (changed from an upper/lower split for variety) with 4 lifts a day=12 lifts per week.
Quantity does not equal quality.
Lift heavy and take the recovery days needed. Your fitness level will not suffer, rather it will improve.

That does make sense....one clarification, I dont lift every workout, so I really am lifting every other day. Some weeks I may lift on two consecutive days, but its not something I generally do.

The thing is, I do still have some pounds to lose, so shouldnt I at least be doing cardio, at least 4-5 days per week? Just wondering.

Christopheel · Post by **Christopheel** » Mon May 19, 2008 1:29 pm

no, 2 times a week of HIIT is far enough to loose fat when combined with weight training (heavy loads and compounds exercises for sure ! )

DianaB · Post by **DianaB** » Mon May 19, 2008 1:48 pm

You need to ask your self if doing cardio 4-5 days a week is working for you. I really don't care what anyone says regarding cardio and HIT, if it works keep doing it until it doesn't work anymore. Some training cycles I will do cardio 4-5 days a week. After 4 weeks of that it gets old and I adapt to it so I'll switch up to an extra day of super high rep training with low weights.
If you are loosing weight right now adding in some metabolic work may be an option for you. If you are enjoying the cardio, be sure to use different machines to keep yourself from adapting to one movement. Be sure to use a different pace each time, one day intervals, one day a longer, slower paced session and one shorter, faster paced session. Keep your body guessing.
There is no one right way to train, do what works until it stops working and then switch it up.

FeeFee · Post by **FeeFee** » Mon May 19, 2008 3:27 pm

DianaB wrote:You need to ask your self if doing cardio 4-5 days a week is working for you. I really don't care what anyone says regarding cardio and HIT, if it works keep doing it until it doesn't work anymore. Some training cycles I will do cardio 4-5 days a week. After 4 weeks of that it gets old and I adapt to it so I'll switch up to an extra day of super high rep training with low weights.
If you are loosing weight right now adding in some metabolic work may be an option for you. If you are enjoying the cardio, be sure to use different machines to keep yourself from adapting to one movement. Be sure to use a different pace each time, one day intervals, one day a longer, slower paced session and one shorter, faster paced session. Keep your body guessing.
There is no one right way to train, do what works until it stops working and then switch it up.

Thanks alot Di...really appreciate your input

...
I have been losing pounds and inches, so keeping the cardio up must be working for me...I still have about 15 lbs to go though

I have been switching up the cardio, and I think thats whats working---(along with increasing weight-load each session)...some days I do sprints, some days I do a really hard aerobics class, some days I do steps, or treadmill.
I'll be sure to keep you guys updated on progress as the months go by.

--wish me luck!
I tried on a swimsuit (going to Dunn's River Falls this weeked --whooohooo! lol), and I actually looked good in it, the first time in years. I'm definitely motivated.

swanso5 · Post by **swanso5** » Mon May 19, 2008 7:30 pm

for wts do either loer/upper/lower/upper body days for 4 week or mon/wed fri or tue/thu/sat for full body...2 othere days of the week do cardio but you need AT LEAST 1 DAY OFF EACH WEEK

DianaB · Post by **DianaB** » Mon May 19, 2008 9:40 pm

Yep, at least one day.
Another note on the cardio: use BCAAs if you are doing that much. 10 grams before, 10 grams after. This will help recovery and also help from loosing too much muscle mass.
Keep us updated, sounds like you are on the right track.