Even thought I don’t remember it, I think it’s a good approach. Back when I was a wee pup in the Exercise Science field, I remember developing my foundation of training based on the principles of total work in a week.
Similar to The Tried and True Bodybuilding Template, I know that 30 reps per exercise and 2-3 exercises per body part is a good session. To go further, I remember reading that we should aim to do 60-120 reps per week for large muscle groups and 30-60 for small muscle groups. I’ve always used that to build my programs - the work is just spread out accordingly. This allows me to train one to six days a week and still do the same amount of work.
I think the same approach is good for conditioning, but it doesn’t quite work the same. I imagine running one mile three times per week is better than running three miles one time per week. I think the lungs and cardiorespiratory system adapt at a different rate than muscles. It needs a bit more frequent stimulation.
60 x 8
Freakin’ KEEPER. These work exactly where I need in a way that doesn’t force bad form or overly rely on balance. @Frank_C, a million thanks for the suggestion!
Your post about weekly sets and reps is excellent. In fact, it’s information I’ve never seen presented so succinctly. I’m going to evaluate my current program based on those parameters. I suspect (know) I need more leg work.
I had to cut the workout short, so Smith rack pulls are bumped one day.
Glad you liked the RFESS. I love using the Smith for single leg work. I know it slightly defeats the purpose by eliminating a lot of the balance, but it still hits everything I want. You still have to keep your pelvis level so you’re engaging the glute medius and those other little muscles in the area.
I’m also glad the info about weekly training volume is helpful. Don’t forget to account for your cardio when thinking about leg training. I wish I could tell you that X amount of minutes of running equals a certain number of sets and reps, but I can’t. For me, the running and my previous leg training was too much. I was sore every day of the week and I didn’t like it. I would suggest adding volume slowly.
I can see why you love it. I’ve got that ideal amount of DOMS in my quads and glutes, exactly where I’m needing to strengthen, especially in the glute complex. The Smith removes the factor of ankle mobility and balance, so I’m able to keep my hips aligned. This is exactly the machine I need right now
Yep, good call. The reason I’m ok with Washed-Up Meathead’s single weekly leg day is because I’m doing two to four cardio sessions each week.
The fatter I am, the more reps it counts as I don’t have a precise quantification method, either. I’ve cued off an article here about the treadmill/walking burning lots of fat but remaining very recoverable, so normal ambulation is the bulk of my cardio. The stepmill and even elliptical are more draining, so I’m working in just one, once a week.
I remember reading that. Do you have any inclination to return to the 5k plan, or is that indefinitely shelved? My running sweet spot right now is one weekly session of quarter-mile intervals.
Despite glute and quad soreness from yesterday’s RFESS, I got all the reps and had enough gas to have a little fun, pulling four plates per side for a couple singles. The soreness actually seemed to help me engage my hip adductors and glutes better, so who knows? Maybe I’ll continue to split leg days for a while.
I’m done with that particular plan. It was aggressive. I think I’d actually prefer the performance of an 800 meter runner. For now, I need to just keep running. I’ve taken almost two weeks off now. I’d like to think running a mile to warm up for lifting 3-4 days a week would have some benefit. I really just don’t like running for long periods of time - even the 20 min as slow as you want runs are loathsome.
I hear you; I cycle in and out of enjoyment of running. Since distance runs aren’t my sole or primary goal, I’ve decided to simply do what I enjoy and feel is beneficial. How long would 800-meter training sessions take you? Maybe do one a week to maintain a bit of running without burning out. That’s my current approach.
Off day today, and it’s well-timed. I’m a little sore everywhere and feel a mild systemic fatigue. Extra food and sleep today should prep me for tomorrow’s Squatting 'n Walking™
I exercised Sunday through Friday, doing four cardio sessions (110 total minutes) and four days’ of lifting, albeit with varying durations and volumes. As long as I moderate intensity, daily exercise works well for me.
In fact, an OLAD-style approach has always intrigued me. It’d allow for a major compound movement and MAYBE a secondary exercise, like curls after pullups, plus 20 to 30 minutes’ cardio each day while keeping the daily exercise time at an hour or less. If nothing else, I might try it after the challenge ends.
This week, I plan to slowly increase leg exercise volume, squatting on Sunday before inclined treadmill walking. RFESS and rack pulls on the Smith machine worked well, so I’d like to reintroduce another fundamental lift and add the metabolic boost of increased leg work and, hopefully, resultant mass.
255 x 1 (back, PR +5!!)
Yeah, my legs are weak. Yeah, it’s embarrassing. Yeah, I plan to fix it. On the other hand, I’m grateful to be able to squat, deadlift, and jog!!! Setting a new PR after months off of consistent squatting is exciting and motivating.
I didn’t squat before walking so waited several hours. I’ve moved my weights and squat rack into my garage, so I don’t have to contend with cold wind seizing up my muscles.
I like how a top set of 3 to 5 is working for deadlifts and bench press, so that’s what I’m following for front squats, too. The back squat sets will be whatever feels good that day, but probably 3 x 5. And occasional singles, just because they’re fun
I was tired during the home workout, and I was fatigued the day after heavy deadlift singles last week. It’s almost as if heavy squatting and deadlifting tires the whole body…
I don’t have a precise quantification method, either. I’ve cued off an article here about the treadmill/walking burning lots of fat but remaining very recoverable, so normal ambulation is the bulk of my cardio. The stepmill and even elliptical are more draining, so I’m working in just one, once a week.
