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strength training and timing, rest periods

  • 20-02-2015 8:44pm
    #1
    seefin
    Closed Accounts Posts: 1,079 ✭✭✭


    female who started strength training recently using dumbbells etc and find I can only do 20 mins continuous upper body training before I'm flat out. Could I take a 60 or 90 minute break and do another 10/15 minutes upper body that same day or is this interfering with the whole rest/repair muscles process? This would also fit in nicely with my work so am hoping possible.
    I'd like to do 4 sessions a week alternating upper and lower body - total of 120 minutes a week instead of the 80 minutes I'd otherwise get.
    Also I do core ( 8 minutes of various planks ) twice a week-can I do these the day after the upper body workout or should they be on same day ?
    I feel 20 minutes a day isn't enough !!


Comments

  • #2
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,901 Mod ✭✭✭✭Brian?


    If you have to spilt it up. Your could do all push in the morning and pull in te evening or some such.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #3
    seefin
    Closed Accounts Posts: 1,079 ✭✭✭seefin


    The only times available are between 11.30 and 2.30. There's a gym room at work with free weights and I have 2 40 minute breaks to be taken between these times. an hours break in between short sessions would suit me .


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Sounds like your session structure is sub optimal for strength work.

    Can you tell us what a normal session looks like?

    Exercises, weight, sets x reps.


  • #5
    seefin
    Closed Accounts Posts: 1,079 ✭✭✭seefin


    So ideally you shouldn't be taking a break at all in between? even a half hour?? I'm just currently not capable of doing more reps of any exercise so hoped to fit in a 3rd circuit following an hours break. I'll come back with list of exercises I do ( not sure of names!!). only have dumbbells to work with . I also find it hard to do planks in same session as shoulder exercises as they are shaky after lifting. Only at it a few weeks bit still haven't worked out optimal way of working out full body. Ideally I'd have over an hour 3 days a week to do full body workouts but doesn't fit in with my life so within work day is my only option for next few years.


  • #6
    seefin
    Closed Accounts Posts: 1,079 ✭✭✭seefin


    Ps Thanks for the help. I'm googling for ages but vs my see any info on whether acceptable to take upto an hours break in between circuits.


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  • #7
    seefin
    Closed Accounts Posts: 1,079 ✭✭✭seefin


    how would this work out ?
    Monday :
    12.30 till 1 - biceps, shoulders, chest -using dumbbells and pushups for chest.

    2pm to 2.30 triceps with dumbbells, planks for core, tricep pushups


    Tuesday: legs-various squats and lunges using dumbbells for 30 minutes

    I've been reading and seems its best to do eg 3 sets of pushups one after another with 60 sec break in between sets .I was doing more of a circuit thing with no break before moving onto next set for a different body party. This was giving too long a rest period between sets for a body part? I'm hoping to build muscle.Waaay too much info on the Web, I'm getting confused !!


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