I’m kind of confused cuz people say that your supposed to repeat after 3 days of working out, but could you just do 3 days a week mondays,wednesdays, and fridays with sat/sun days off and still make good gains?? Is it a good idea to train a bodypart every 7 days??
This is how i have it set up:
mon. legs
front squats
leg press
db lunges
db romanian deadlifts
hamstring curls
single leg hamstring curl
tue-low/high intensity cardio
wed. push
bench press
db incline press
flys
db shoulder press
lateral raises
rear delt machine
cable pushdowns
thurs- low/high intensity cardio
fri. pull
deadlifts
hs hi-row
assisted pull up machine
db rows
lat pulldown
seated db curls
I’m wondering cuz someone in the beginner forum said that you should take a rest day off and then repeat, I just want to know whether or not thats necessary if fat loss is the goal. Could you stil hold on to muscle working out 3x a week while aiming to lose fat?? I do cardio 3-4 days a week
It just depends on how much volume you do for each bodypart. The less volume you do, the more frequently you can work the muscle. The fat loss would be helped by lifting more often, it gives your body more “reason” as it were to hold onto its muscle.
Currently I am lifting about 3x a week with a similar split as you have posted above. I only started it last week, but I definitely think you can make gains this way as long as you are progressing with the weights. Also, as hungry said the amount of volume makes all the difference in the world.
could you guys give me an example of how much volume would be necessary to make gains with this split?
I don’t think an attitude of “ugh how little lifting can I possibly get away with and still get results?” is a good one if this is your chosen hobby.
^ i just wna lose the weight, after that i’m gonna start training 4-5 days a week but right now my main focus is on doing whatever it takes to lose weight even if it means sacrificing a bit a lifting for a bit more cardio. Just a question though, if ur losing weight and your strength is more or less the same does this mean your not losing muscle?? Also is the routine above enough to atleast keep my muscle mass while losing weight?
[quote]WWEAttitude wrote:
^ i just wna lose the weight, after that i’m gonna start training 4-5 days a week but right now my main focus is on doing whatever it takes to lose weight even if it means sacrificing a bit a lifting for a bit more cardio. Just a question though, if ur losing weight and your strength is more or less the same does this mean your not losing muscle?? Also is the routine above enough to atleast keep my muscle mass while losing weight?[/quote]
- Hard to tell, there’s just too many variables.
- Unless I’m missing something what is your rep ranges, sets, rest times?
Losing weight boils down to a clean diet and lifting heavy weight progressively upwards.
Popular is right. You should be focusing on what’s effective and doing more rather than how much you can get away with. If you can’t find 5 to 7 hours in a week for you to remain committed then it’s going to get even tougher.
I do a similar push pull routine and i do 3x per week… It works well and honestly i see WAY more results on this than i do a more frequent one… Cardio on the days off from lifting is always nice…
Generally, you’ll loose fat better by doing more compound lifts in a workout. This is why ones like CT will recommend an upper/lower split on a fat loss phase, and even full body sometimes (like once a week).
I don’t think there is anything wrong with the attitude of “doing the bear minimum” for muscle maintenance (volume-wise) because your recovery will be limited and you need to focus on keeping strength up (which will go down if over-training). The energy systems work (cardio) will take it out of you somewhat too.
^^^That is, if fat loss in a certain time frame is your goal. If time isn’t a problem (like you have 4+ months to diet), then simply doing less cardio/keeping everything relatively the same (workout 4-7 times/week) can work over the long run if you lower calorie intake.
When prioritising fat loss, a good rule of thumb/minimum as regards rep range is about 24 “max effort” total reps per exercise, and just two exercises per body part (lower body will be more). So if you did 6 reps per set, you’d do about 4 “max effort” sets. And doing chest for example, you would just do an incline and flat movement for upper/lower chest and forget the flys/cables etc.