Do I have enough recovery time here?

O.P.H

I used to train every second day doing 20min HIIT on treadmill in morning and weights in evening. This was goin fine for me but I cant do the moring HIIT anymore and am thinking of doing the HIIT in the evenings of my non weights days, so it would be like this -

Mon - fullbody weights at 9 or 10 in evening
Tue - HIIT or maybe 5 a side soccer at 9 or 10 in evening
Wed - isolation weights at 9 or 10 in evening (biceps, triceps, flys for chest etc) not as hard as full body
Thu - HIIT or maybe soccer at 9 or 10 in evening
Fri - fullbody weights at 9 or 10 in evening
Sat - HIIT or soccer at 9 or 10 in evening
Sun - isolation weights at 9 or 10 in evening (biceps, triceps, flys for chest etc) not as hard as full body

and so on.

Goals are a little fat los and size gain.

So is that enough recovery time from weights, I know it aint ideal but doing HIIT or playin soccer aint that bad, it aint as bad as doing back to back weights sessions.

squod

Four weight sessions in seven days, all I know is I couldn't do that.

cardio,shoot me

well recovery does vary from person to person, if you feel ok with it i dont really see the harm unless you think you could injure yourself.I currently train 5 times a week at least.

O.P.H

Well I do feel grand doin this, feel great actually and if I do ever feel tired I take a day off now and again. My only concern was that I would be inturupting the building going on after the weights during the recovery time.

AndrewFitz22

Not by any means am I an expert, far from it, but surely you'd need a day off each week.

I've been lifting for a while on and off and have always had to take a day off every 3 days.

heno86

O.P.H wrote: »

I used to train every second day doing 20min HIIT on treadmill in morning and weights in evening. This was goin fine for me but I cant do the moring HIIT anymore and am thinking of doing the HIIT in the evenings of my non weights days, so it would be like this -

Mon - fullbody weights at 9 or 10 in evening
Tue - HIIT or maybe 5 a side soccer at 9 or 10 in evening
Wed - isolation weights at 9 or 10 in evening (biceps, triceps, flys for chest etc) not as hard as full body
Thu - HIIT or maybe soccer at 9 or 10 in evening
Fri - fullbody weights at 9 or 10 in evening
Sat - HIIT or soccer at 9 or 10 in evening
Sun - isolation weights at 9 or 10 in evening (biceps, triceps, flys for chest etc) not as hard as full body

i would lose the isolation exercises and focus on the heavy compound exercises for 3 days a week and do hiit twice a week u need atleast 2 days off a week if your like most people and the weight training and hiit are very intense and drain your bodies recuperative abilities and you would become run down very quick and results would plateau,3 weights sessions and 2 cardio should be more than enough to lose some fat and gain some muscle,good luck

O.P.H

Ya one of the reasons I put in the 2 isolation workouts is because they are much easier then the full body compound workouts and it gives my body a bit of a chance. Also just doing full body compund stuff never really gets my arms and I like throwin in a session or two a week that gets them 'jacked'. Also if I ever felt really wrecked I can just leave out a HIIT session here and there. Cheers for advice.

Naos

What full body compound weights you doing and why not throw in some isolation exercises after them?

O.P.H

Well my full body compound workouts focus on chest, legs, back and shoulders. I rotate two type of sessions. First is flat bench, squat, bent over rows and shoulder press, all barbell and all 5 x 5. Second is incline bench, deadlift, pull ups and upright rows. These sessions last just over an hour and I'm frigged after them, I cant really fit in isolations after these, well I probly could but I dont wanna be trainin that long.

rubadub

O.P.H wrote: »

I cant really fit in isolations after these, well I probly could but I dont wanna be trainin that long.

If you're a DOMs junkie you could do negatives, like after chinups immediately just do say 6 negative only assisted reps of curls or something. Won't take long and is more a continuation of the set.

Recovery would depend on how hard you work too. I was doing the "greasing the groove" technique before. I would say on average per day I was doing 3 sets of chins/pullups/dips per day 6-7chins, 5pullups, 5-6dips. That was everyday for several weeks and was fine.

But on the other hand on Saturday I did just 2 weighted chins followed by 10 negative weighted chins and had DOMs for 2 days from it.

O.P.H

Ah I'm just been a little b!tch, I'll just get on with it and if I find I aint recoverin well and the DOM's are two much or the fatigue is gettin to me I'll move things around.