Right now I do four days of weights - each day focuses on one body part (eg legs one day, chest and triceps one day, back and biceps one day and shoulders one day).  I do four sets of 15 reps for each exercise doing anywhere between three to five different exercises.  I typically do weights 5 days a week and take two days off.  I try and throw abs in there 3 times a week too.

I was wondering if anyone has any thougths/suggestions on:
(1) How often you need to work a specific body part - is once a week enough?
(2) I really fatigue my muscles - the last set is a killer....  Am I better off changing this 4 sets of 15 routine once in a while and is so how often?
(3) Any other thoughts or ideas?

Thanks so much everyone!
Have a great day!

Karen

Hi Karen!!

Let me give you a pat on the back for incorporating strength training into your routines....that hard-to-open pickle jar is no match for you!!!  Let me attempt to answer your questions;

1-I think if you are a beginner that one day a week per body part is sufficient...now as your progress and get stronger and more in shape, you can always adjust that to your own liking. That is what is great about weight loss, there isn’t JUST one way to do things.  Do what works for you!
2-I always feel great knowing that my last set is the one that will REALLY test me...I don’t know if you are BETTER in changing your routine or not, but isn’t it great to feel those muscles put forth effort?
3- Keep it simple, we often times get stuck on how many of this, how many of that, what time of day should I do it...yadda yadda yadda, the key thing is that we just DO it....you are doing great, Keep it up!

I’ve been working closely with some weight lifters lately.  They are always pushing three sets of 12.  They say if you can do more than 8 on the last set, then you don’t have enough weight!  They do one muscle area a week.  And sometimes we don’t have time to hit them all in one week.  However, even doing my legs once a week, I’ve gone from 160 on my squats to 200, in only 2 weeks!  So, I’d say that, for now (I’m a beginner too), once a week is probably fine!

Just my $0.02.  I’m not a pro, so take it with a bit of salt… Or your preferred low sodium alternative…

Working out a body part one day a week has worked great for me thus far.  Thanks for the tip.

Just curious what do most people do - do they do cardio then weights or weights first then cardio.  I know on the SMSM program Scott recommends weights first.  However, some mornings after doing weights I just don’t seem to have enough energy to do an hour of the long slow burn.  I do eat a luna bar before I start my workout and drink plenty of water.

Thanks again!

5 - 10 minutes of cardio warm-up. 
Weight training.  1 - 2 muscle groups.
45 - 60 minutes of cardio.

That’s my schedule if time permits.  However, my schedule for weekdays is as follows…

45 minutes of cardio during lunch.
20 minutes of weight training after work.
60 minute LSB if I get a chance that night.  Usually about 1 or 2 times a week.

maushopgirl - 24 July 2007 01:37 PM

Just curious what do most people do - do they do cardio then weights or weights first then cardio.  I know on the SMSM program Scott recommends weights first.  However, some mornings after doing weights I just don’t seem to have enough energy to do an hour of the long slow burn.Thanks again!

I am curious too:  wieghts or cardio first?

Mary

A lot depends on your personal preference and what works for you.  Scott recommends a warm-up, weights, then cardio.  My personal preference is cardio first then weights.  After the cardio, I’m nice and warm and I can do some weights and stretch between muscle groups.  It helps me do a full stretch routine as well as get the weight training in. 

I personally hate to lift weights so I usually try to do a whole body workout once or twice a week - get it all over with at once I also normally join a class for resistance workouts.  Because of the class schedule, I do my cardio first, then go to class, then home.  Reversing the weights and cardio would keep me in the gym way too late. 

If you’re just starting, doing the workouts is more important than the order in which they are done.

Thanks for all the great ideas.

Has anyone had a day where they went to the gym and were just exhausted but since you were already there decided to just do a light weight workout.  This was me this morning.  I am wondering if I would have been better skipping the gym and just heading back home.  Any thoughts?

Hey everyone - yet another question.

When I work out in the AM - I grab a luna bar and a medium coffee from dunkin donuts before I work out.  I warm up for 10 minutes and then get right into my weight training.

When I work out at night - usually between 5 - 7 PM - it seems like I have a lot more strength.

Any ideas as to what I can do in the morning to have more strength?

Thanks everyone!
Karen

I think everyone has peak times when they are at their best.  My guess is that you are in fat burning mode in the morning and don’t have the energy reserves in the muscles to do a strong weight workout.  If you are eating throughout the day, your body builds its glycogen reserves in the muscles so they have plenty of fuel when you exercise in the afternoon.

To increase your strength in the morning, you may need to eat earlier before your workout, or increase the carbohydrates (complex of course) the evening before your workouts.

Thanks Paula.  I am going to try doing cardio in the AM and the weights at lunch or in the evening.

I had better luck experimenting with different things at different times of day to find what works best. I do cardio LSB in the mornings, first thing, and then stop after work for the strength training machines. I tried doing it all in one go, but that’s just too big a chunk of time out of my day and I didn’t have time to get anything else done. So far, this is working out very well! On the weekends when I have more time, I usually go back for more cardio in the evening as well.