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Changing up the strength training



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SP_COACH_DENISE
Posts: 29,639
5/5/13 9:46 P

Typically if you split up your strength exercises like that, you would go through that rotation twice so that you are working the same muscle groups two different non-consecutive days. The way you have it set is fine to do and is a variation of this, but you will want to make sure you are giving your core at least 1 day of rest between workouts - you should treat your core muscles like your others to let them rest and recover. Perhaps you have that worked into your schedule, but it wasn't clear on that, so I wanted to just make a mention of it.

What works for one person may not work for another. If you like that schedule and you find it works best for you, then it shouldn't be an issue as long as you are training all the muscle groups and making sure you allow at least 1-2 days of rest before training the same muscles again.

Coach Denise



LOVEMOUSE82
SparkPoints: (3,788)
Fitness Minutes: (2,976)
Posts: 349
5/5/13 8:28 P

I mix up strength training by doing a day of body weight exercises, a day of resistance band exercises, a day of Pilates. Don't forget Pilates....SO awesome!



TACDGB
Posts: 6,012
5/5/13 8:25 P

I also think it's based on what you want your body to look like.....goals you have for yourself. Me......I do a lot of bicep workouts as I want some serious guns...... What you have planned will work........it will help.... Me........I am serious about building muslces.



LOTUS737
Posts: 2,004
5/5/13 11:55 A

you can certainly break up your strength training that way- it's quite common. i would make sure you do flexors and extensors back to back- so that would mean doing a set of bicep curls then go do triceps... repeat as many times as you like.

i personally tend to just do super slow sets to exhaustion with weights heavy enough that i last about 2 min. on a typical day i do biceps/triceps, shoulders, and chest/back. i just do it a few times a week after cardio.

i don't use machines or weights for lower body or core- i do situps, squats, lunges, etc- since i do machines for those with my trainer once a week and it's easier for me to mess up with poor form and aggravate my back injury.

you can break up your st however you'd like- it's just a question of how much time you want to spend. i spend about 15 min after cardio with my superslow sets and i've been seeing and feeling results faster than the traditional 3 sets with 10-15 reps i was doing before! it's been about 2 1/2 months since i switched methods and i am seeing more definition in my arms- and as a woman it's definitely motivating!



ZORBS13
SparkPoints: (93,584)
Fitness Minutes: (94,816)
Posts: 12,896
5/4/13 8:44 P

try pronated grip bodyweight rows, seated cable rows, pronated grip lat pulldowns (that's the lats, obviously, but your biceps will still get a workout)

Your muscles don't work in isolation so the idea of upper/lower body doesn't make sense.



FIELDWORKING
SparkPoints: (21,919)
Fitness Minutes: (41,980)
Posts: 601
5/4/13 8:08 P

So, I do some full body strength training 2 to 3x/week. I'm finding that I tend to avoid doing any exercises that focus on strengthening the biceps (even if it's only the biceps or multiple - i.e., biceps, upper back, etc.). Pull ups/chin ups are out of the question. I have never been able to do them (even as a child) and doing the assisted pull ups just irritate me so I choose to use dumbbells.

I love doing cardio, which I do 5 days a week for about 45 minutes to an hr (Mon - stationary bike or spinning bike (alone), Tuesday - rowing machine & treadmill various incline walking; Wed. - elliptical and rowing; Thursday - treadmill various incline walking & rowing or stationary bike or spinning; and Friday - elliptical & rowing). I don't swim because I am uncomfortable in a swimsuit (too top heavy). I will change things up by getting out of the gym for a day and go for a hike or a walk)....but I digress. I'm not g

What do you guys think about this for strength training - do 1 day of upper body and core strength training, 1 day of lower body and core strength training, and the last day do a full body workout? Of course, I realize that this means that I need to be more focused on being consistent about doing the strength training 3x/week.



 
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