Is working each upper body part 3x a week overkill?

[Shelbygirl]

I've been trying to work each body part (with weights) 3 times a week. My weekly routine looks something like this (subbing in different weight workouts every few weeks):

Sunday - Muscle Endurance or Muscle Max
Monday - Off
Tuesday - Cardio + PS Back, Bis & Tris in a.m.; Chest & Shoulders later at the gym
Wednesday - Cardio & legs
Thursday - Cardio + PS Chest & Shldrs in a.m.; Back, Bis, Tris at gym
Friday - Off
Saturday - Cardio

Am I doing too much weight work? I know that for me, once a week for each body part isn't enough, but should I stop at twice a week, and spend my gym time taking a cardio class? I'm not sure what benefits (if any) I'm gaining by doing that third weight workout. I've already got pretty good strength and definition in my upper body, but I don't want to lose any of it.

I appreciate any comments/suggestions.
Thanks,
Shelbygirl

 

[andtckrtoo]

I'm sure Kathryn will pop in with some wonderful advice. I can only say to be sure you're not over training. Muscles require rest and you might actually be impeding your progress by working them too much. I find if I work my muscles to exhaustion, I cannot do 3 days of weight training a week, but that's me.

 

[kathryn]

>I'm sure Kathryn will pop in with some wonderful advice.

You know me well! (Though I'm not sure how "wonderful" it will be!)

It somewhat depends on your goals, but overall, I'd try splitting the back/bicep and the chest/shoulder days up, especially if you want to make strength gains. And maybe split things up like back/bicep vs. chest/shoulder/tricep (pull muscles vs. push muscles) or back/chest vs. shoulders/biceps/triceps (somewhat of a "push-pull" workout).

BUT, if this is working for you, then I don't see any reason to change right now. Just change your program if you find it isn't working, and, as Christine says, watch for overtraining.

YOu might also think of doing the full body workout, then one day of chest/back (chest work will also hit the shoulders and triceps as synergistic or 'helping' muscles, back will also hit the biceps). Then the third day as your regular split. That can help reduce the change of overtraining the smaller muscle groups and the elbow joint as well. Just be sure to leave at least one day in between workout, and more than that if you feel you need it.

 

[clareMc]

Looks like a little too much to me, espcecailly since you state that you have achieved your goals for the upper body and now wish to maintain.

I think it is enough to work the total body once with MM and then do the split workouts once each.

Or, take out the total body and just do the split workouts twice each, with legs worked once also (since the cardio works them plenty).

If you want to keep endurance and strength work concurrently and not decrease from your above stated rotation, then re-define your workout week as 8 or 9 days to make sure that you are not over-training and that you are giving muscle groups adequate rest time.


Clare

 

[Shelbygirl]

Thanks for your comments, ladies. I think I'm going to go with upper body weight work 2x a week, and fill in my gym time with spinning. (I just tried it for the first time this week, and what a wonderful, sweaty mess that was!).

Thanks,
Shelbygirl

 

[RWattier]

Hi there - I did the upper 3X a week until I got the results I wanted and then cut back. Now I use Kick Max at least once a week, bc it doesn't use weights, BUT BUT my arms are always nicely sore the next day and there are those leg drills on the end, so its perfect for adding cardio and kickbox is great for toning - just my two cents.........

I am changing my routine about every 4 weeks to keep my body guessing, plus I LOVE change! This month I am doing CTX cardios during the week, plus PH 2X a week...

Sunday: CTX Cardio of choice and abs - 40 mins
Monday: SJP (circuits are a must for me)70mins
Tuesday: CTX Cardio and abs 40mins
Wednesday: CTX cardio plus Power Hour 90mins
Thursday: Kickbox of choice 60mins
Friday: Rest
Saturday: All Step CTX and Power Hour 90mins

I lift about 3X per week with this rotation, but I go much lighter with my leg work during SJP and my arms seem to recover quicker than my legs, so it works........just an idea if you are bored....plus I needed some shorter workouts during this season....