my workout plan: am i pushing myself too much?

M

mb519

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Hi, can some one please answer this, is it better to run+ HIIT after lifting weights or before lifting weights, does it even matter? cause the way i see it if i run+ hiit, because im running i wont gain much muscle, but it says to do hit after lifting weights,(i run about 5-7k), so what should i do?
and....
am i pushing myself too hard? and if not is this a good plan to stick by on?
can anyone help me fix it if nessesary, im 15 years old and i dont want to stunt my growth or anything, your input will be much apprecited, thanks

this is my workout plan:

5 days a week running(m,t,w,th,f)
3 days a week HIIT(m,w,f)
6 days a week weight lifting(m,t,w,th,f, sat)( (with alternating muscle groups each day

weight lifting plan:
day 1: (m,w,f,)
running + hiit
Flat Chest Presses
Single Arm Row
Seated Shoulder Presses
Seated Calf Raises

reps: 3 sets of 12

day 2: (t,th,sat)
running(except on sat)
Shrugs
Dumbbell curls
Overhead Triceps Extensions
Half Squats
ab workout(3 sets of 40)

reps: 3 sets of 12
 
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I don't think you're giving your body enough rest with 6 days of workouts. And rest is when your muscles grow. I would not lift and do HIIT on the same day...really if you're doing HIIT right, you wouldn't be able to, cause it really knocks you out!

Set some goals. You might want to cut back on the running a bit, just my 2 cents.
 
Weights should ALWAYS come before cardio if being done on the same day. As I said on your other thread, you need to be as fresh as possible for weights so you can hit them hard.

Are you talking about HIIT? instead of HIT?

Your goals are to gain strength, or size?
 
Merciless said:
Weights should ALWAYS come before cardio if being done on the same day. As I said on your other thread, you need to be as fresh as possible for weights so you can hit them hard.

Are you talking about HIIT? instead of HIT?

Your goals are to gain strength, or size?
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yes sorry about that, i am talking about HIIT, and my goals are to be a good runner basically im trying to get in shape for cross country so my goal is to run 7k by the end of summer, but i want to also build muscle, i don't really care about size, but if i could put on some muscle that would be nice, because im 15 and im only like 110 pounds and i think thats under weight, so basically my two goals are to run 7k at a pretty good pace and build as much muscle as i can, i don't really care about size, because im assuming since im a runner i wont really be able to work on my size much.
 
As you said, if you are trying to be a distance runner and build muscle, it’s not going to be easy. If you are training for Cross Country, why would you be doing HIIT? HIIT is primarily for fat loss, and being at your size-you definitely don’t need it. The way you should be doing it, is splitting your time between distance training and weights. You NEED at least one day off a week.

(Silent) said:
Lol bro, Keep the advise where everyone els can read and learn from it.
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lol, well I am trying to workout something so that he can effectively train for both, a workout schedule
 
OP~ I think you could seriously benefit from this article



Further I would not perform any type of bodypart split routine. Upper/lower or full body will work much better for you. With the amount of exercise you have listed, you're gonna need to clean the cupboards daily.
 
Merciless said:
lol, well I am trying to workout something so that he can effectively train for both, a workout schedule
Click to expand...

That's cool, Of course the only downside to keeping the advise out here where others can see. Is the fact it can be shot down by someone lol. Of course thats great from an intellectual/learning stand point. But not great for the ego or mood;).
 
Good read Tony, good read.

True Silent. Is that why you think I would PM him with individual help that I've learned from my friends that do weight training and cross country and track? lol
 
first of all.... wth is a time crunch.... and im 5'6 and though my main goal is to get better at running, its not really all that hard, cause im mvp of the cross country, so im just trying to maintain that, nd im out of shape now, i can only run 3k but i have to run 6k this coming season, so i figure to put my goal as 7k, im just gunna push for that so when the season comes, even if i dont reach that goal, im close to it and would kill ppl at practice:p, i just wanna try to get 7k now so im not trying to kill myself training for cross country in like 3 weeks, lol i have two months:p, and im trying to build muscle because , no mean to be stereotypical but im indian, and usually there skinny, i dont like being the week indian kid, i dont want ppl to think they can walk over me or nothing, and plus i need the weight, my weight is retarded like in the winter it was 120, and i just sat around, did nothing, its been 120 since last cross country season, but then yesterday i weighted my self and i was 105! then today, im 110, like wtf?, lol thats why i need to put on weight, and its like impossible to put on fat, so all i can do is try to gain muscle,
 
Time crunch...not having enough time to do one of your activities. Please read that article I posted on page 1. You will benefit immensely.
 
tonymcclellan said:
Time crunch...not having enough time to do one of your activities. Please read that article I posted on page 1. You will benefit immensely.
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maybe its cause im tired cause i came home from soccer but i still dont get it, but from what i think it means i have all the time in the world and if i dont ill make time cause i always have free time of just lying around doing nothing and thanks for the article, it was really good/helpful
 
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weigh yourself in the morning for best accuracy it shouldnt change much day to day or even week to week unless your metabolism is way out of wack
 
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