Strength Training

[tygra]

Hi All

Is once per week appropriate for strength training to show definition and gain strength?

I am currently doing cardio roughly 5 days per week with a lower body workout and/or upper body workout on one of those 5 days (with cardio) (for example, Cardio Kicks one day along with Butts and Guts - Cardio Fusion with an upper body workout on another day). Then on the 6th day I do a circuit workout.

I used to incorporate a split once per week and then a full body one other day (then I would not do cardio on a full body strength day). Am I losing out going to once per week?

TIA

 

[Boybert]

No. You really need to back down on the cardio and include strength. What you're doing now may shed some pounds but your body will not show any noticeable lifting "gains".
Even if it's 3 days cardio, 3 days just strength, for example. Beyond that, you can even throw in a circuit. Or if you want to do it on both days, try 45 min cardio, 45 min strength. Depends upon how you want to split up your work cardiowise and weight wise. Also depends on your goals. Tell us more, maybe


Debbie


Peter: Oh my god, Brian, there's a message in my Alphabits. It says, 'Oooooo.'
Brian: Peter, those are Cheerios.
--Family Guy

 

[tygra]

Thanks, Debbie.

Previously I was doing 4 days of cardio (one all Cathe, including the 15-15-15-15- mish mosh from A-Jock, and one of those 4 days was an Imax).

I did a circuit workout once per week.

Then - ME or MM or MIS one day per week and then on the weekends, in addition to the cardio, I did a split such as PUB one day, PLB the other (or LL, B&G, GS etc). I was strength training twice per week. I noticed that my legs were getting a little larger - hard to fit pants. So I thought I would go down to strength train the legs once per week, but concerned I would lose definition (want to lose bulk, but not definition).

It's hard for me to think about giving up cardio....I know a lot of us struggle with that.

I don't really have any weight to lose, just looking to firm up and define.

TIA

 

[Boybert]

You certainly don't have to give up your cardio! Seems like you're doing more strength training than you indicated - good

If you are concerned about your legs bulking, keep your lower body more endurance based. Lots of people do that. Think Butts & Guts and Legs & Glutes. Sometimes it is hard finding just the right mix that gives you the definition that you want.

An upper body split is good. I love doing that. Do you have GS? Those are awesome. Love, Love ME, MM, & MIS so those are goodies!

Just try to balance the cardio and weight work and you will be fine!


Debbie


Peter: Oh my god, Brian, there's a message in my Alphabits. It says, 'Oooooo.'
Brian: Peter, those are Cheerios.
--Family Guy

 

[red_mct]

Well, I think that it depends on what you're looking to achieve. If you're looking to make strength or size gains, you need to graduate to a two- and eventually three-day split. Full-body workouts are great for endurance work (which may be your goal) but they don't promote maximal muscular growth. Personally I don't even really do two-day splits any longer because I find the pace too fast to pump the iron I prefer. I think the Gym Styles and S&H are the two series which really promote muscular strength/growth. Again, though, it depends on your goals.

Marie