What weights? What day?

irishvibez

Folks,

I’m looking for some guidance; I am currently working a program of weight loss.

I’m doing on average 4 days training per week. Made up of 2 days cardio and 2 days weights. (i also throw in a couple of 3-4 miles walks on other 3 days)

On my weight days I do low enough weights and high reps. but my question is this.

Should I try working all muscles groups; chest, back, arms, legs, shoulders on both days

OR

should I split the work outs and do; arms, chest and shoulders 1 day and back and legs the other day????????

If I do this it means im only training each muscle group 1 day a week, is this enough? Little help is very much appreciated

What would be most effective. I have tried to introduce a 3rd weight day but i find i dont be fully recovered from previous days.

rubadub

irishvibez wrote: »

On my weight days I do low enough weights and high reps.

What are the reps, you could essentially be just doing cardio if the weight is low enough to do lots of reps.

Add more detail, what reps, sets, exercises etc.

I started out doing 2-3 full body workouts each week.

Colm_OReilly

Do heavier weights as we discussed earlier.

I'd say unless you've made changes to your cardio routine (which I guess you haven't) this is affecting your recover, and ironically, the more is better approach is reducing your fitness gains.

You're a novice trainee, and the default routine should be total body workouts - squats, deads, presses, etc.

irishvibez

Colm_OReilly wrote: »

Do heavier weights as we discussed earlier.

I'd say unless you've made changes to your cardio routine (which I guess you haven't) this is affecting your recover, and ironically, the more is better approach is reducing your fitness gains.

You're a novice trainee, and the default routine should be total body workouts - squats, deads, presses, etc.

I have incresed weights and taken on board exactly what people have been saying. But my question still isnt really answered.

Should I split my work outs or work everything together?

Money Shot

irishvibez wrote: »

I have incresed weights and taken on board exactly what people have been saying. But my question still isnt really answered.

Should I split my work outs or work everything together?

Work everything together - as Colm said, novices should start with a full body workout. Jumping straight into an advanced split routine is time consuming, unnecessary and could be counter productive in my opinion.

irishvibez

i have been doing weight training for over a year, am i still a novice. I have good form, and i know how to lift correctly.

Do you think a circuit for me would be better?

more effective for helping me reach my end goal.??

Money Shot

irishvibez wrote: »

i have been doing weight training for over a year, am i still a novice. I have good form, and i know how to lift correctly.

Do you think a circuit for me would be better?

more effective for helping me reach my end goal.??

Personally, when I've incorporated them, I find circuits great for general fitness and weight loss. For me, the actual weight used is moderate enough, but heavy enough to stay in the 12-15 range and build muscle. Circuits can be quite taxing, and in my opinion would be a good option for your goals (weight loss rather than building strenght or size).

There are of course lots of other programes that can work, and to be honest, trying different things in training cycles can keep things fresh and you find out what works best for your body.

irishvibez

Money Shot wrote: »

There are of course lots of other programes that can work, and to be honest, trying different things in training cycles can keep things fresh and you find out what works best for your body.

Cheers for that. Do you know of any sights or books that have some sample circuits?

Money Shot

I don't have any sites just now as I have to head, but it's easy enough to design your own

Try a circuit session comprising 3 mins aerobic activity (running, bike, x-trainer, whatever) at approx 75% of max heart rate, followed by five weight exercise circuit at approx 50% of l RM. Repeat, maybe changing aerobic 3 min activity and weights/machine exercises. Build this up over time to up to five times and the session should last appox 3 quarters of an hour. I guarantee you will be on your knees by the end of it.

For me, the important thing is to keep moving, and you should be failing on the machine/weights between 12-15. Let us know how you go...