Hello. I tipical like to do weights 3 times a week. Have been doing the same form and routine for 8 plus years regardless if I do heavy low rep or light with high reps. Monday, Wednesday, and Friday: triceps, biceps and shoulders, I repeat this same format between 4 and 6 times with 3 different exercise for each one. For example: over head tricep extension, dips, and tricep extension, biceps with barbell, concentration curls, and biceps with dumbells, shoulder press with barbell, lateral raise, and front raise, and up right rows. Is this ok or should I be doing something different? I like to be define and lean. Any recomdations would greatly be appreciated. Thanks!
changing it up a little
- Thread starter lulu68
- Start date
why are you doing tris, bis, and shoulders 3 times a week? this seems like a lot. since you have been doing it for 8 yrs, it is definately time to mix things up a bit. mabe try an upper lower split like this:
monday: upper
wednesday: lower
friday: upper
then the next week you would do 2 lowers and one upper or you could change friday to a full body workout. or do a split like this:
monday: chest/tris
wednesday: legs
friday: back/bis/shoulders
just make sure you lift heavy to exhaust your muscles.
does this make sense? did i understand your post right? let me know
monday: upper
wednesday: lower
friday: upper
then the next week you would do 2 lowers and one upper or you could change friday to a full body workout. or do a split like this:
monday: chest/tris
wednesday: legs
friday: back/bis/shoulders
just make sure you lift heavy to exhaust your muscles.
does this make sense? did i understand your post right? let me know
>why are you doing tris, bis, and shoulders 3 times a week?
>this seems like a lot. since you have been doing it for 8
>yrs, it is definately time to mix things up a bit. mabe try
>an upper lower split like this:
>monday: upper
>wednesday: lower
>friday: upper
>then the next week you would do 2 lowers and one upper or you
>could change friday to a full body workout. or do a split
>like this:
>monday: chest/tris
>wednesday: legs
>friday: back/bis/shoulders
>just make sure you lift heavy to exhaust your muscles.
>does this make sense? did i understand your post right? let me
>know
Yes you undurstood my post right. This whole time I though you whre to do weight training 4 times a week. I do the same with legs and back. I do leg workouts on the days I run. I run 6 miles 3 times a week and immediately after finishing my run I do my leg workout,the same format as my tris, biceps, and shoulders. I love doing cardio, I don't feel satisfy unless I get 60 plus minutes of cardio following with a weight segment whether its upper or lower body day. My day off is Sunday. Would I benefit more if I was doing less? Thanks!
>this seems like a lot. since you have been doing it for 8
>yrs, it is definately time to mix things up a bit. mabe try
>an upper lower split like this:
>monday: upper
>wednesday: lower
>friday: upper
>then the next week you would do 2 lowers and one upper or you
>could change friday to a full body workout. or do a split
>like this:
>monday: chest/tris
>wednesday: legs
>friday: back/bis/shoulders
>just make sure you lift heavy to exhaust your muscles.
>does this make sense? did i understand your post right? let me
>know
Yes you undurstood my post right. This whole time I though you whre to do weight training 4 times a week. I do the same with legs and back. I do leg workouts on the days I run. I run 6 miles 3 times a week and immediately after finishing my run I do my leg workout,the same format as my tris, biceps, and shoulders. I love doing cardio, I don't feel satisfy unless I get 60 plus minutes of cardio following with a weight segment whether its upper or lower body day. My day off is Sunday. Would I benefit more if I was doing less? Thanks!
it sounds like you are doing too much. mabe you could do the lifting schedule i listed about with 30 min of cardio after your lifting on monday, wednesday, and friday. then on tuesday and thursday do 60 min of cardio and rest on saturday and sunday or just be active or do some yoga on those days.
ldy_solana
Cathlete
maybe you can check out cathe rotations for some ideas for putting together a program for you. i can't say what is right or wrong here b/c we are all different but i see you do heavy legs on days you run and that might be a little much in one day.
also lean and define is as more of your eating habits/lifestyle while exercise plays a small part of it.
kassia
http://www.picturetrail.com/ldy_solana
"And do what thee wilt as long as ye harm none"
http://pic20.picturetrail.com/VOL1307/4842454/16585805/276676894.jpg
also lean and define is as more of your eating habits/lifestyle while exercise plays a small part of it.
kassia
http://www.picturetrail.com/ldy_solana
"And do what thee wilt as long as ye harm none"
http://pic20.picturetrail.com/VOL1307/4842454/16585805/276676894.jpg
>why are you doing tris, bis, and shoulders 3 times a week?
>this seems like a lot. since you have been doing it for 8
>yrs, it is definately time to mix things up a bit. mabe try
>an upper lower split like this:
>monday: upper
>wednesday: lower
>friday: upper
>then the next week you would do 2 lowers and one upper or you
>could change friday to a full body workout. or do a split
>like this:
>monday: chest/tris
>wednesday: legs
>friday: back/bis/shoulders
>just make sure you lift heavy to exhaust your muscles.
>does this make sense? did i understand your post right? let me
>know
I change from heavy to light about every 6 weeks. Would I use the heavy weights even when I'm doing high repition between 15-20 versuse heavy weights anywhere 6-10 repititions. Hope you can help!
Lourdes
>this seems like a lot. since you have been doing it for 8
>yrs, it is definately time to mix things up a bit. mabe try
>an upper lower split like this:
>monday: upper
>wednesday: lower
>friday: upper
>then the next week you would do 2 lowers and one upper or you
>could change friday to a full body workout. or do a split
>like this:
>monday: chest/tris
>wednesday: legs
>friday: back/bis/shoulders
>just make sure you lift heavy to exhaust your muscles.
>does this make sense? did i understand your post right? let me
>know
I change from heavy to light about every 6 weeks. Would I use the heavy weights even when I'm doing high repition between 15-20 versuse heavy weights anywhere 6-10 repititions. Hope you can help!
Lourdes
>>why are you doing tris, bis, and shoulders 3 times a week?
>>this seems like a lot. since you have been doing it for 8
>>yrs, it is definately time to mix things up a bit. mabe try
>>an upper lower split like this:
>>monday: upper
>>wednesday: lower
>>friday: upper
>>then the next week you would do 2 lowers and one upper or
>you
>>could change friday to a full body workout. or do a split
>>like this:
>>monday: chest/tris
>>wednesday: legs
>>friday: back/bis/shoulders
>>just make sure you lift heavy to exhaust your muscles.
>>does this make sense? did i understand your post right? let
>me
>>know
>
>
>I change from heavy to light about every 6 weeks. Would I use
>the heavy weights even when I'm doing high repition between
>15-20 versuse heavy weights anywhere 6-10 repititions. Hope
>you can help!
>
>Lourdes
I'm sorry, I'm still learning. So basically what your saying I only have to do weights once a week, if I was to do a full body workout in one day?
>>this seems like a lot. since you have been doing it for 8
>>yrs, it is definately time to mix things up a bit. mabe try
>>an upper lower split like this:
>>monday: upper
>>wednesday: lower
>>friday: upper
>>then the next week you would do 2 lowers and one upper or
>you
>>could change friday to a full body workout. or do a split
>>like this:
>>monday: chest/tris
>>wednesday: legs
>>friday: back/bis/shoulders
>>just make sure you lift heavy to exhaust your muscles.
>>does this make sense? did i understand your post right? let
>me
>>know
>
>
>I change from heavy to light about every 6 weeks. Would I use
>the heavy weights even when I'm doing high repition between
>15-20 versuse heavy weights anywhere 6-10 repititions. Hope
>you can help!
>
>Lourdes
I'm sorry, I'm still learning. So basically what your saying I only have to do weights once a week, if I was to do a full body workout in one day?
don't apologize. we all started somewhere
I'm saying work each body part only once per week but like what the other poster has said you have to try it to see what works best for you. Its great that you alternate between endurance (light) weight and heavy weight. Its a great way to switch it up. So for 4-6 weeks lift light then switch to heavy but you can keep just working each body part once a week. then to change it up even more you can do 4 weeks of a full body workout 3 times a week. does this help?
I'm saying work each body part only once per week but like what the other poster has said you have to try it to see what works best for you. Its great that you alternate between endurance (light) weight and heavy weight. Its a great way to switch it up. So for 4-6 weeks lift light then switch to heavy but you can keep just working each body part once a week. then to change it up even more you can do 4 weeks of a full body workout 3 times a week. does this help?