question on routine

[Dutchy]

Hi there,

So far, my weights routine was 2-3 full body work outs per week and 3 hours of cardio. I am considering splitting the routine so that I would do weights four times and thereby hit the different muscle groups 2 times per week. In this scenario I would reduce cardio to 30 minutes on weights days, and add one day with just 60 minutes of cardio. Reason is that I am adding new exercises and it becomes too much to do everything in one session. Would it be a good move to split? If so, are there particular combinations of muscles groups that work better than others? Would appreciate some advise.

Dutchy

 

[blackbeard]

Hi Dutchy I would have recommended you check out teh sticky thread but why not try something like teh 4 day split for women? Tell us how it goes.

Basic 4 Day Women's Weightlifting Routine

This is a "split routine" - Meaning, you do different muscles (exercises) on alternate days

Frequency: 4 days per week (for example,

* Monday-Tuesday, and Thursday-Friday or

* Saturday-Sunday and Wednesday-Thursday or

* Sunday,-Monday and Wednesday-Thursday, or

* Monday-Tuesday and Thursday-Friday

 

[Dutchy]

Thanks Blackbeard, the stickies are great but sometimes there is just too much information, I am probably going to try the M-T-T-F with one additional cardio day. Ciao, Dutchy

 

[blackbeard]

Hope that helped. The article has categories

You split the body into two regions; typically:

* Group 1 - Upper body - chest, shoulders and arms, and

* Group 2 - Lower body and Back - back and legs

If it was me I would do compounds first for each muscle group then add any isolation work. I would also stick to free weights (barbells and dumbbells) rather than machines (but this is just me).

 

[blackbeard]

Reason is that I am adding new exercises and it becomes too much to do everything in one session. Would it be a good move to split? If so, are there particular combinations of muscles groups that work better than others? Would appreciate some advise.

Dutchy

Actually here you raise a good question, should one do splits or Full Body Workouts? It depends on the level of the trainee. For people new to training, FBW's work best for them because they work with compounds (multi-joint exercises) that recruit more muscles and so gain strength all over.

 

[Dutchy]

I think I am passed 'new' (what's the criterium)? So the split exercise should be ok than. Anyway, I am going to give it a try and will see how it works out. Advantage is that doing splits makes it easier to train with my gym buddy. Training with him works out very well because we constantly challenge each other (we like to show off, ha, ha).