Is this enough? Too much rest?

**Sevenrats** · 11-26-2005, 06:37 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, 12:34 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, 04:14 PM

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, 06:35 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.

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