What is your workout schedule like?

S

Stephaniex

0
Hey guys!

I'm interested in people's workout schedules and the results you guys see in general. I usually workout around 3-4 times a week but I never feel like it is enough. Would you guys recommend any workout equipment to keep at home for the days I can't make it out to the gym?

Thanks
 
My plan is to train squats + assistance on Monday, bench + assistance + cardio on Tuesday, deadlifts + assistance on Thursday, and press + assistance + cardio on Friday. So far, I've been running this plan for 4 weeks, and with special thanks to multiple injuries, have stuck to it for 1 whole week out of 4. I'm doing well :|

Results? Non-existent. Injuries do that.

Before this program, I was doing fullbody 3x/week. Got my squat up to 5x117.5kg and deadlift up to 5x137.5kg. Now I just feel weak :(
 
Hi, after many years in practices like the martial arts, Tai Chi, Chi Kung, Yoga and working out in general I believe I have created the perfect workout for me. Try it and see if it is something that will work on you. I call it Breath Moving Workout and it takes all the best of the practices I named above and synthesis it into one powerful dynamic and concentrated workout that uses a simple resistance band, you can do at home in as little as 10 to 15 minutes a day. The result is that you will not only tone and condition physically but holistically. By focusing on breathing in more vitality as we apply resistance with the band and simple following our breath we satisfy all the conditions needed to lead us to wellness, strength and longevity.
Do this, begin by conditioning yourself to do deep abdominal breathing, then take a good quality resistance band and mesh together the resistance with the deep abdominal breathing. When these two are set in place your attention on following your breath. This last step will turn your workout into a meditation, for you see only when the body is motionless and the mind is tranquil can you absorb more of the Chi, Prana or as we call it here is the West the Vital Life Energy.
 
@ goldfish, sorry to hear that! Do you stretch properly before your workouts? That maybe be a cause to your injuries!

@ thealchemist thanks for the tips! I have tried working out with resistance bands before and I couldn't really get into it though!

@trainersroom what do you mean by high intensity?
 
i work out at the gym for one hour 3 days a week on monday, wednesday and friday. its good to give yourself time to rest after each workout as musicals don't grow in the gym they grow in your sleep so you need to give yourself time to rest between workouts. i have lately been trying to work more cardio into my workouts as i want to be of a good build and strength but not bodybuilder strength so i want to have good endurance. i used to start with a 6min treadmill run to get myself started and then work on the weight lifting machines for the next hour but now i'm spending the last 20min on the stair master which i find great but i want to ask-

would it be better to spend one day weight training and the other all cardio training or does it matter at all?
 
Like I said in a previous post, I use an e-book from Amazon.com called the Army APFT improvement guide and that has been like gold for me.
 
I've come to realize that one can train for different objectives (or just throw together a mix depending on your specific goal activity): (1) aerobic fitness (improved heart output, better lung function, grow more capillaries in the muscles, grow more mitochondria in the muscles, etc); (2) ANAEROBIC fitness (ability to tolerate short bursts of activity when you're working so hard your body can't recirculate lactates back into glycogen/fuel and your blood flow can't get enough oxygen to the working muscle, (3) muscle size (more sarcoplasm); (4) more muscle strength (mostly *not* related to muscle size; (5) flexibility; (6) balance; and (7) coordination. Remarkably few people see through the facile phrase "get fit" to see that there are many kinds of fitness -- and that one must tailor one's program(s) to each.... (Or throw together a mish-mash and be content with an output which is also a mish-mash).
 
Stephaniex said:
@ goldfish, sorry to hear that! Do you stretch properly before your workouts? That maybe be a cause to your injuries!

@ thealchemist thanks for the tips! I have tried working out with resistance bands before and I couldn't really get into it though!

@trainersroom what do you mean by high intensity?
Click to expand...

AFAIA, the current science says that unless you have a pre-existing issue that requires stretching before strengthening, stretching (at least statically) before training can actually increase risk of injury rather than prevent it.

My injuries have been neural and inflammatory, not muscular, so stretching probably wouldn't have prevented anything, regardless.
 
I usually workout 5 to 6 days a week. On the days that I cannot make it to the gym I settle for a high intensity interval training session at home. It's called no excuses. I usually do a lot of supersetting because I do not like to stay over an hour in the gym.
Monday and Wednesdays I usually work chest and legs.
Tuesdays and Thursdays I usually work shoulders and back.
Fridays I do the 300 workout.
Saturdays is usually when I do more reps.
Sundays I rest.
I am currently in fat burning mode getting more ripped.
 
I want to get a little more tone in my chest and buttocks area. But mainly I just want to build up discipline with a workout routine that is not boring!
 
To aswer one of your later questions, it's generally accepted that 8 hours in between doing resistance training and cardio is the minimum amount of time that you need for the two to not interfere with each other. So unless you train more than once per day, I would run on separate days that you lift.

Since you're going for toning, you should go with low to moderate weight/high reps. I wouldn't go crazy with trying to gain muscle mass, since that can make toning more difficult.

3-4 days per week is perfect, in my opinion, considering that the guidelines for any regiment calls for 2-5 days. Just remember not to train the same muscle groups two days in a row.
 
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