I'm reading "The New Rules of Lifting for Women" where the Workout Programs are designed by Alwyn Cosgrove. He states that a full week off is recommended from "time to time" for a full recovery.
Every 2 or 3 months? Every 6 months? Anyone have any recommendations?
Also, today was day off from the M-W-F Weight Training, Tu and Sat Cardio - but I walked for an MS benefit and raked lawn all afternoon (3-4 hours)- body aches big time! Would the raking count as a workout day? Should I consider skipping tomorrow, that is if I can even get out of bed :)
depends what program you're following..if it has rest/recpvery/deload days already included in it then a week off won't be meeded but if you continually ramp up week after week then one might be needed but when will depend on how you're feeling...if your strength drops considerably then tale a week off there and then
i would class it as a gpp day but not a resistance day...learn to train when sore, it's the best thing for it
ok - I'll get off to the gym a bit later today, but I'll go.
I plan to follow Alwyn's workout in this book, which is M-W-F, ALTERNATING Workout A and Workout B for 4 weeks as follows:
WORKOUT A
A-Squats
Workouts 1,2 2 x 15
Workouts 3,4 2 x 12
Workouts 5,6 3 x 10
Workouts 7,8 3 x 8
Alternating Sets
B1-Push-Up
1,2 2 x 15
3,4 2 x 12
5,6 3 x 10
7,8 3 x 8
B2-Seated Row
1,2 2 x 15
3,4 2 x 12
5,6 3 x 10
7,8 3 x 8
Alternating Sets
C1- Step-Up
1,2 2 x 15
3,4 2 x 12
5,6 3 x 10
7,8 3 x 8
C2- Prone Jackknife
1,2 2 x 8
3,4 2 x 10
5,6 3 x 12
7,8 3 x 15
WORKOUT B
A- Deadlift
1,2 2 x 15
3,4 2 x 12
5,6 3 x 10
7,8 3 x 8
Alternating Sets
B1- DB Shoulder Press
1,2 2 x 15
3,4 2 x 12
5,6 3 x 10
7,8 3 x 8
B2- Wide Grip at Pull Down
1,2 2 x 15
3,4 2 x 12
5,6 3 x 10
7,8 3 x 8
Alternating Sets
C1- Swiss Ball Crunch
1,2 2 x 8
3,4 2 x 10
5,6 3 x 12
7,8 3 x 15
Increasing weights as reps decrease. In some areas sets and reps will decrease from what I've been doing, but this will keep me on a steady program - with a steady increase in weights. Once Stage 1 is completed I'll follow his Stage 2 in this program. There are 7 stages in all.
This book explains all exercises and offers alternatives for individualization.
I'll update progess in the "Workout Journal" forum. Now I need to determine at what weights to start - also, he recommends doing warms ups of the first 2 exercises with light weights.
Swan - should I begin the above ( I know Alwyn is someone you agree with)or wait for the Biggest Loser Program?
It depends upon how close to your maximum capacity you are working.
The risk of working at your capacity for extended periods of time is that you will go "bankrupt" and exceed your capacity for an extended period of time.
When that happens your body rebels and you will find that you have a hard time dragging yourself into the gym--it will insure an enforced layoff.
:)