I would like to get some advice on the following workout and if I should be alternating the days I do weights and cardio or doing it as follows is o.k. which is more beneficial?
Mon - 9.00am (HIIT sprinting) 2.30pm Full body (weights)
Tue - Rest
Wed - 9.00am (HIIT sprinting) 2.30pm Full body (weights)
Thurs - Rest
Fri - 9.00am (HIIT sprinting) 2.30pm Full body (weights)
Sat & Sun - Rest or jog/walk
I am looking to lose about 3 kilos and tone up. I'm currently 55 kilos. 163cm height. I did post earlier when I started fitness routine and thanks to the advice I lost 5 kilos and am getting toned but I now need to change routine to keep it going. Thanks so much
Your advice please!
Moderators: Boss Man, cassiegose
alternate
also do sprints 1/week and hiit on a machine 1/week for 5 sessions a week
you've got no progress room otherwise
www.uponlinetraining.com
also do sprints 1/week and hiit on a machine 1/week for 5 sessions a week
you've got no progress room otherwise
www.uponlinetraining.com
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fitnessedu
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It's fine
If you're only trying to lose 3 kg, your routine should be fine. However, I would recommend doing HIIT no more than twice a week, as it is extremely tough. Also, I would recommend breaking your weight training into muscle groups.
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fitnessedu
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It could just be me...
...but I feel like when I do full body workouts, I don't workout each muscle group quite enough. workouts never last for more than an hour. experience is limited since I've always trained for strength, not muscle tone, so I could definitely be wrong. The only full body workout I do is the 300 Workout. I do it in place of HIIT every other week.
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fitnessedu
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...
Oh...I always figured strength and bulk went hand in hand - heavy weights, high intensity, etc...no?
I'm on a pretty weird regimen right now (I cycle every 4 weeks)...m:back/abs, t:chest, e:legs/shoulders, th:biceps/triceps, fr:rest, s:HIITor300, su:steady-state. I'm skimping a little on cardio b/c I figure I'll get more than enough when crew season starts again.
Good luck training for your competition!
I'm on a pretty weird regimen right now (I cycle every 4 weeks)...m:back/abs, t:chest, e:legs/shoulders, th:biceps/triceps, fr:rest, s:HIITor300, su:steady-state. I'm skimping a little on cardio b/c I figure I'll get more than enough when crew season starts again.
Good luck training for your competition!
what's the difference between these 2:
split
mon - chest x 12 sets
tue - legs x 12 sets
wed - back x 15 sets
thu - arms x 9 sets each
fri - delts x 9 sets
full body
mon - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
wed - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
fri - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
i'd be interested in reading your answer
split
mon - chest x 12 sets
tue - legs x 12 sets
wed - back x 15 sets
thu - arms x 9 sets each
fri - delts x 9 sets
full body
mon - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
wed - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
fri - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
i'd be interested in reading your answer
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fitnessedu
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...
The difference is mainly in muscle hypertrophy. Splitting stresses each muscle group more, but less frequently. According to modern bodybuilding ideology, more hypertrophy at one given time equals more muscle growth (provided nutrition and rest are in check). But then again, there are others who argue against this...http://www.tmuscle.com/free_online_arti ... hy_program. Because of this article, I'm considering trying something different. I'm almost through with current split workout cycle so I'll need something drastically different anyways.swanso5 wrote:what's the difference between these 2:
split
mon - chest x 12 sets
tue - legs x 12 sets
wed - back x 15 sets
thu - arms x 9 sets each
fri - delts x 9 sets
full body
mon - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
wed - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
fri - chest/legs x 3 sets, back x 5 sets, arms/delts x 3 sets
i'd be interested in reading your answer
By the way, this is kind of off topic, but in that article I linked to above, it says that arm size is built primarily from compound exercises. What do you guys know about this?
they are the same except for 1 huge bit...taking chest for example...
total sets per week - 15 for each...you have 12 on 1 day, i have 4 (i put 3 though, i meant 4) on 3 days so the volume is the same
the part you miss though is managing fatigue which i think you are mistaking in your last post as progress or intensity...you said that putting all the stress in 1 session will lead to more hypertrophy...it will cause more fatigue and muscle damage yes, but a: most don't eat enough to recover from it and b: most simply can't handle that amount of volume in 1 session for 1 muscle
getting back to the intensity point...
say your 1 rep max for flat bench is 100kgs, decline is 85kgs and incline is 70kgs
if you do all of these in the 1 session you'd get accumulated fatigue from each exercise so you're really looking at 100, 80 ish and 65ish if that...split them onto seperate days and all of a sudden you get your actual max's of 100, 85 and 70...of course an example of doing 1rm's is simply ridiculous but splitting them up will give you the same volume bit at a higher intensity...fatigue and intensity are not the same
on your arms thing, there was a study done (pop in google):
Rogers et al
The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength
Human Performance Laboratory, Ball State University, Muncie, IN.
NSCA Conference Abstract (2000)
basically there were 2 groups...1 did chin ups on their own and the other did chin ups and curls or something...the result was that the chin up only group had the same if not better results in arm size and strength meaning the arm exercises did nothing
www.uponlinetraining.com
total sets per week - 15 for each...you have 12 on 1 day, i have 4 (i put 3 though, i meant 4) on 3 days so the volume is the same
the part you miss though is managing fatigue which i think you are mistaking in your last post as progress or intensity...you said that putting all the stress in 1 session will lead to more hypertrophy...it will cause more fatigue and muscle damage yes, but a: most don't eat enough to recover from it and b: most simply can't handle that amount of volume in 1 session for 1 muscle
getting back to the intensity point...
say your 1 rep max for flat bench is 100kgs, decline is 85kgs and incline is 70kgs
if you do all of these in the 1 session you'd get accumulated fatigue from each exercise so you're really looking at 100, 80 ish and 65ish if that...split them onto seperate days and all of a sudden you get your actual max's of 100, 85 and 70...of course an example of doing 1rm's is simply ridiculous but splitting them up will give you the same volume bit at a higher intensity...fatigue and intensity are not the same
on your arms thing, there was a study done (pop in google):
Rogers et al
The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength
Human Performance Laboratory, Ball State University, Muncie, IN.
NSCA Conference Abstract (2000)
basically there were 2 groups...1 did chin ups on their own and the other did chin ups and curls or something...the result was that the chin up only group had the same if not better results in arm size and strength meaning the arm exercises did nothing
www.uponlinetraining.com
The fatigue issues on the Split can be corrected, by adding one of the days off after day 3, and switching Delts and Arms, because you'd probably get more Bicep activation on a Back day, than you would with Delts.
Having a 3 day gap between Back and Bi's and a 2 day gap between Back and Delts would pretty much correct the issue anyway.
Fatigue issues would be promoted more, if you had 2 days off straight on the weekend, when using a split like that.
Having a 3 day gap between Back and Bi's and a 2 day gap between Back and Delts would pretty much correct the issue anyway.
Fatigue issues would be promoted more, if you had 2 days off straight on the weekend, when using a split like that.
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fitnessedu
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Wow, that totally makes sense. I'm currently eating about 3100 calories a day (4000 during season). So if I switch routine to a less-split one (maybe twice a week per muscle group?), does that mean I should eat less? Because I definitely don't want to do that...I love eating.swanso5 wrote:they are the same except for 1 huge bit...taking chest for example...
total sets per week - 15 for each...you have 12 on 1 day, i have 4 (i put 3 though, i meant 4) on 3 days so the volume is the same
the part you miss though is managing fatigue which i think you are mistaking in your last post as progress or intensity...you said that putting all the stress in 1 session will lead to more hypertrophy...it will cause more fatigue and muscle damage yes, but a: most don't eat enough to recover from it and b: most simply can't handle that amount of volume in 1 session for 1 muscle
getting back to the intensity point...
say your 1 rep max for flat bench is 100kgs, decline is 85kgs and incline is 70kgs
if you do all of these in the 1 session you'd get accumulated fatigue from each exercise so you're really looking at 100, 80 ish and 65ish if that...split them onto seperate days and all of a sudden you get your actual max's of 100, 85 and 70...of course an example of doing 1rm's is simply ridiculous but splitting them up will give you the same volume bit at a higher intensity...fatigue and intensity are not the same
Bummer...bicep curls are so much fun though!Lesplese wrote:I read a lot about this trying to explain to someone why bicep curls are too much work with too few results, and by using his triceps he could get better results for less work.
full body workouts use more cal's per workout so you could easily eat the same amount
www.uponlinetraining.com
www.uponlinetraining.com
You can still do B C's and just mix then in with compound stuff, or change them for things like Reverse E-Z Bar Curls, or Hammers as examples, if you want to perhaps shift a little emphasis onto Foreams, whilst maintaining some solid Biceps and Brachialis stimulation.
That's why big muscle groups first, followed like little ones after is a good methodology, so the smaller ones don't impede your big lifts, by being fatigued. Some of the big lifts also work as a prep, or pre-exhaust for the smaller ones.
That's why old school methodology used to extole the virtues, of having something like a 3 day regime, that consisted of say Legs / Shoulders, Chest / Triceps, Back / Biceps, as an example.
Still using big lifts like Chins, Cleans, Bench Press, Deads, Squats, Bent Over BB Rows, Military Press etc etc, then mixing in other stuff like Shoulder Presses, E-Z Bar work, Skullcrushers etc etc, that induce more localised simulus.
I still feel such thinking is perfectly relevant in todays world, providing you use common sense like.
1. Don't do pissy exercises like Wrist Curls, that either cause connective tissue and / or Joint risk, or just waste your time.
2. Don't go too heavy. I.E. using 3 rep weight on a Bench Press, then bragging you can nail 10 reps easy, and then 5 seconds later the Bar's choking you
3. Don't use crap technique. I.E. going on a Cable Row and leaning right back. Man seeing whipper snappers do that kills me. I keep wanting to say something like, hay dude, do you want to walk like an 90 year old man, when you're 21 or something?
That's why big muscle groups first, followed like little ones after is a good methodology, so the smaller ones don't impede your big lifts, by being fatigued. Some of the big lifts also work as a prep, or pre-exhaust for the smaller ones.
That's why old school methodology used to extole the virtues, of having something like a 3 day regime, that consisted of say Legs / Shoulders, Chest / Triceps, Back / Biceps, as an example.
Still using big lifts like Chins, Cleans, Bench Press, Deads, Squats, Bent Over BB Rows, Military Press etc etc, then mixing in other stuff like Shoulder Presses, E-Z Bar work, Skullcrushers etc etc, that induce more localised simulus.
I still feel such thinking is perfectly relevant in todays world, providing you use common sense like.
1. Don't do pissy exercises like Wrist Curls, that either cause connective tissue and / or Joint risk, or just waste your time.
2. Don't go too heavy. I.E. using 3 rep weight on a Bench Press, then bragging you can nail 10 reps easy, and then 5 seconds later the Bar's choking you
3. Don't use crap technique. I.E. going on a Cable Row and leaning right back. Man seeing whipper snappers do that kills me. I keep wanting to say something like, hay dude, do you want to walk like an 90 year old man, when you're 21 or something?