Is this enough? Too much rest?

Sevenrats · 11-26-2005, 07:37 AM

Hi everyone, I'm new to the forum.

I'm 41. I've always done a little weight training in addition to mostly cardio (swimming/running) but 6 months ago I've dicovered the great rewards of weights and am now doing mostly that.

I recently discovered that I was doing the same excersises too frequently weekly. I did some research and found this workout recommended by ACSM.

Is this enough? Too much? I was doing fewer different excersises but more frequently.

Pull/Push/Legs 3 day split/1day rest
All excersises 1 warmup set 1/2 weight then 2 sets 6-10 reps to temporary failure except the situps which are 25 to 50 or so or failure 2 sets.

Day1- pullovers, lat raises, shrugs, curls, rows

Day2- Decline bench, incline bench, tri extension, shoulder press

Day3-Squat, straight leg deadlifts, calf raises, wieghted situps

Day4-Rest

then start over.

My goal is to gain size and strength and definition.

**CowPimp** · 11-26-2005, 01:34 PM

If it is recommended by ACSM, then I guarantee it's a good program. I don't like working out 3 days in a row, but at a low volume like that you will probably be fine.

Tough Old Man · 11-26-2005, 05:14 PM

Quote:

Originally Posted by Sevenrats

Hi everyone, I'm new to the forum.

I'm 41. I've always done a little weight training in addition to mostly cardio (swimming/running) but 6 months ago I've dicovered the great rewards of weights and am now doing mostly that.

I recently discovered that I was doing the same excersises too frequently weekly. I did some research and found this workout recommended by ACSM.

Is this enough? Too much? I was doing fewer different excersises but more frequently.

Pull/Push/Legs 3 day split/1day rest
All excersises 1 warmup set 1/2 weight then 2 sets 6-10 reps to temporary failure except the situps which are 25 to 50 or so or failure 2 sets.

Day1- pullovers, lat raises, shrugs, curls, rows

Day2- Decline bench, incline bench, tri extension, shoulder press

Day3-Squat, straight leg deadlifts, calf raises, wieghted situps

Day4-Rest

then start over.

My goal is to gain size and strength and definition.

I agree eith Cowpimp here. I'm 53 and weightlifting will creep up on you slowly (overtraining). I'd suggest you do day 1 on Mon., Day 2 on Tues, day 3 on Thurs and repeat day 1 on Fri., Day 2 the following Mon., ECT. JMO

Sevenrats · 11-28-2005, 07:35 AM

Thanks for your opinions. I chose this workout because it really gives each group one hard day, one easy day and two days off. For example, the biceps gets hit hard on day one, gets hit light on day two and then two days off. The tri's get hit light on day 1, hard on day 2, then two off.

My old routine was all over the place.

If I start to feel over worked I guess I could always add another rest day somewhere.

11-26-2005, 07:37 AM	#1
Sevenrats Registered User Join Date: Nov 2005 Posts: 4	Is this enough? Too much rest? Hi everyone, I'm new to the forum. I'm 41. I've always done a little weight training in addition to mostly cardio (swimming/running) but 6 months ago I've dicovered the great rewards of weights and am now doing mostly that. I recently discovered that I was doing the same excersises too frequently weekly. I did some research and found this workout recommended by ACSM. Is this enough? Too much? I was doing fewer different excersises but more frequently. Pull/Push/Legs 3 day split/1day rest All excersises 1 warmup set 1/2 weight then 2 sets 6-10 reps to temporary failure except the situps which are 25 to 50 or so or failure 2 sets. Day1- pullovers, lat raises, shrugs, curls, rows Day2- Decline bench, incline bench, tri extension, shoulder press Day3-Squat, straight leg deadlifts, calf raises, wieghted situps Day4-Rest then start over. My goal is to gain size and strength and definition.
Sevenrats Registered User Join Date: Nov 2005 Posts: 4

11-26-2005, 01:34 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	If it is recommended by ACSM, then I guarantee it's a good program. I don't like working out 3 days in a row, but at a low volume like that you will probably be fine.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-28-2005, 07:35 AM	#4
Sevenrats Registered User Join Date: Nov 2005 Posts: 4	Thanks for your opinions. I chose this workout because it really gives each group one hard day, one easy day and two days off. For example, the biceps gets hit hard on day one, gets hit light on day two and then two days off. The tri's get hit light on day 1, hard on day 2, then two off. My old routine was all over the place. If I start to feel over worked I guess I could always add another rest day somewhere.
Sevenrats Registered User Join Date: Nov 2005 Posts: 4

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
training theories - stop overtraining!	Mifody	Training	27	10-19-2005 10:07 PM
Sixteen cups of antelope gelatin	Monolith	Online Journals	106	11-06-2004 04:12 AM
How long should I rest?	tai	Training	5	11-16-2003 12:49 AM
what you think of this	frusht	Training	12	01-25-2003 02:21 PM
Tmag - 3/8" on Your Arms in 24 Hours	Mudge	Training	40	10-21-2002 01:28 PM