Suggestions on this lift plan

**zakk** · 03-10-2004, 08:42 AM

My goal is overall total fitness. I understand that weight training is a vital part of this. I also do Sprint Triathlons and enjoy my cardio, so please bear that in mind =o)

My schedule is tight, but what about this for my PM lifting (cardio done AM)

Monday: Back, Bis
Tues: OFF
Wed: OFF
Thursday: legs
Friday: OFF
Saturday: Chest, Delts, Tri
Sun: OFF

I use only freeweights, so synergist muscles will be used too. Legs has to stay on Thursday, as I don't do cardio or weights on Friday (metal health day) so that it doesn't interfer with my training.

Is this still a good plan? I noticed that many here do the once per week thing. I'm doing good weight with 3-4 sets.

set 1: warm up (8)
set 2: (6-8)
set 3 (4-6)
set 4 (3-failure)

Anyway, that's the plan. thanks in advance for your advice.

**Jezziah** · 03-10-2004, 10:49 AM

If your goal is overall fitness why not try a full body workout twice or three times a week? I don't know much about training that way but I'm sure if you search the forums and the web you can find some info on it.

**zakk** · 03-10-2004, 11:23 AM

no way I could have the energy to do it. as it is, this lift schedule takes everything out of me.

**youngdurin** · 03-10-2004, 01:24 PM

Unless you are one big strong sucka, no way you need a week to recover. Once weekly is great for thousand pound squatters and such, but for the average dude you need more frequency. You will do good just to maintain on once weekly. If your time/energy is lacking, concentrate on a few big moves three times weekly that will involve all the major groups, like this:

M: Cleans
Dips
Squat

W: Chins
Incline Press
Deadlift

F: Front Squat
Bent Row or Snatch
Plyometric Push Up (Use push up handles or benches for additional stretch, explode up off of them as high as possible each rep)

Do 2-4 sets each move, alternate higher and lower rep days as you desire. Should incorporate nicely with your athletically based program. If you have the time or desire, you could add a few secondary moves for smaller groups, but it isnt necessary.

**iron jock** · 03-10-2004, 02:29 PM

To many days off and far to spread out, you should start with three full body workouts a week to get a better work out. If you get wiped out try using lighter wieghts than.

**jadakris31** · 03-10-2004, 02:31 PM

once a week is enough for most people, many people overtrain (not all) .. its a standard 3 day split

**youngdurin** · 03-10-2004, 02:37 PM

Funny how everyone in the world 50 years ago trained the whole body three times weekly and managed to get big and strong without juice, but if you try it today, suddenly you are overtraining! Its a buzzword, nothing more. Most people are UNDERtrained, not over.

**Yanger** · 03-10-2004, 03:16 PM

Zakk, I have some of the same goals as you, well initially, I'm getting back into the gym and to get my "overall fitness" back I'm doing a total body workout that was suggested to me, and it's a good fit so far.... Mon Wed Fri:

BACK:
1x10-12 Lat Pulldown
1X10-12 Low Row
1x10-12 Hammer Iso Pulldown

CHEST:
1x10-12 Flat Bench
1x10-12 Incline Bench DB
1x10-12 Decline Bench

BICEPS:
1X10-12 DB Curls
1x10-12 Prechaer Curls
1x10-12 Hammer Curls

TRICEPS:
1x10-12 Tricep Pressdowns, nautilus-type machine
1x10-12 Rope Pressdowns, cable
1x10-12 Skullcrushers

SHOULDERS:
1x10-12 Military Press
1x10-12 Upright Row
1x10-12 Lateral Dumbell Raises

LEGS:
2x10-12 Squats
2x10-12 Leg Press
1x10-12 Calf Raises

Tue and Thur: HIIT and ABS

Sat/Sun: light cardio if anything and sticking to my cleaner diet

I vary that up with deads every other workout in place of leg presses. I give myself 1 min between sets and 3 mins btween body parts so it's still under an hour or so. Your mileage may vary, but if your looking for overall conditioning this may be another option for you.

**jadakris31** · 03-10-2004, 03:41 PM

im not saying that people who train often are overtraining, but im saying its impossible... and i AM saying that working your each body part once a week is USUALLY enough... no definites in there

**youngdurin** · 03-10-2004, 03:45 PM

Good lord, it takes you 160+ hours to recover? If you have circulating testosterone that shouldn't be the case!
Unless you work a very very physical job, in which case I apologize for my remark.

**jadakris31** · 03-10-2004, 04:01 PM

when i lift lets say chest on tuesday .. im sore until friday.. thats how my body works and i odnt work with insane volumes... (no i dont work a very physical job, but good look) .. but there are alot more things that need to recover then just the muscle.. this is how my body works and this is how alot of others people do too.. what does your workout routine look like

**youngdurin** · 03-10-2004, 04:14 PM

I constantly alternate frequency along with volume and intensity in order to keep stimulating the body, but I rarely drop below 3x/week at any time. Currently I am training the entire body every day except Sunday. Will do that for about a month then back on frequency and increase the volume. I always train twice a day, M-Sat, and keep the sessions under an hour.

**Monolith** · 03-10-2004, 04:18 PM

Originally posted by youngdurin
I constantly alternate frequency along with volume and intensity in order to keep stimulating the body, but I rarely drop below 3x/week at any time. Currently I am training the entire body every day except Sunday. Will do that for about a month then back on frequency and increase the volume. I always train twice a day, M-Sat, and keep the sessions under an hour.

**jadakris31** · 03-10-2004, 06:11 PM

thats insane... your whole body everyday except sunday?..

if you typed that correctly i think you might be retarted on the subject of weightlifting

**youngdurin** · 03-11-2004, 04:40 AM

You still have much to learn, young padowan. Do not be such a sheep!

**juicedbeachbum** · 03-11-2004, 07:51 PM

youngdurin- you are wrong. The bodybuilders of 50 years ago weren't as big as those today. The major bodybuilders 50 years ago such as reg park and steve reves were smaller than me... I've seen their pics and stats, and these were Mr. Universe winners. The number one reason people don't grow is overtraining. #2 = poor diet.

As far as taking 160+ hours to recover, you're sortof right. The muscles themselves might recover in less time, although constantly working out will hinder your CNS, and you won't be able to recover fully.

Arnold used to train 6 days a week, although he had some of the best genetics in the world. You probably don't. I'm not trying to insult you but please, arnold had 20 inch arms by the time he was 19, and he won 6 or 7 Mr. Olympia's.

Zakk- a 3 day split is a pretty good idea for newbies. I like that you do a lot of freeweights, and should use many compound movements. I think you should do more reps, as the sets which build the most muscle, IMO, last more than 20 seconds. If you are going to max out with a particular exercise such as bench or squat, trying doing sets like this:
1: 20 reps
2: 10 reps
3: 5 reps
4-6: 1-3 reps
7: 10 reps (drop down the weight)
(increase the weight each time)
This will warm you up, give you a good pump, and help prevent injury. You can't do this for all exercises, just one that you want to max out on. So squats for legs, bench for chest, and deads for back. And you don't need to do this every workout; do it occassionally when you want to max out the weight.

All other sets I think you should try for more reps, in the 8-12 range. It will give you a better pump and create better gains.

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