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Strength training 2x a week vs 3x a week



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BUBBLEJ1
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4/14/13 2:59 P

I was thinking that I would be able to go heavier if I was training twice a week because I am often still sore on Sunday from Fridays ST, so I can't go as heavy as I know I can.

Thanks for the advice, I will drop to twice a week and see what happens!



MPLANE37
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4/14/13 2:02 P

I think you would have to train more intensely twice a week than three times a week in order to keep receiving the same benefits. Also, soreness may emerge as an issue. Usually when frequency of training drops, soreness shows up.

Edited by: MPLANE37 at: 4/14/2013 (14:03)


BOB240
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4/14/13 11:33 A

Hey
2x a week is fine - but mainly because I know you push it. On a similar programme (the one in the Saying Power group I have here) I have dropped 3% body fat at the same body weight and increased overall strength by 10 % on all my big lifts over six months. I was lean for my age when I started so on a good day you might seee abs on me now...Admittedly there was a minor bulk/cut cycle so I put on 8 pounds ( 5 muscle and 3 fat over 4 months) then cut 5 pounds of fat :) using the same routine at calorie deficit.

What I'm saying is that I'm twice your age and 2x ST /week sees results over a reasonable time scale. I do less cardio than you but probably just eat less....

Edited by: BOB240 at: 4/14/2013 (11:34)


KCLARK89
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4/14/13 10:01 A

M@L makes a great point. Don't try and fit more in than you can. There have been times where I haven't been able to work out like I would like to, but having a little extra rest has made my subsequent workouts so much more effective.



MOTIVATED@LAST
Posts: 14,062
4/14/13 12:49 A

Jess,

Resting 72 rather than 48 hours between ST workouts means you actually get more out of each workout, as the muscle fibers can recover more fully.

So even if you are doing fewer ST workouts, the difference in outcomes will be pretty small.

Just make sure that you are genuinely challenging your muscles and working them to fatigue (not that you aren't doing this already).

M@L



SLIMMERKIWI
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4/13/13 11:58 P

I wasn't meaning with exercise per se, and have always known you love your exercise, but was rather rather referring to fitting everything else in, too. You are busy with your work as well. When is your BF shifting up?? Would HE be interested in doing workouts with you?

Kris



BUBBLEJ1
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4/13/13 11:42 P

I'm not saying that I have bitten off more than I can chew, I am just saying that I should probably drop something to make things a bit more workable. I enjoy exercise, and I wouldn't do as much of it if I didn't love doing it. I am happy with the amount that I work out and the variety that I have, but I think it would be better to drop a day, especially once my boyfriend moves up. Remember, my question was about the benefits received by ST 2x a week vs 3x.

My goals are to keep building strength. I can currently
- Do chin ups
- Do a push up
- Squat my body weight
- Deadlift my body weight

Working towards
- Bench pressing my body weight
- Muscle ups (but those are probably a long way off)

Edited by: BUBBLEJ1 at: 4/13/2013 (23:43)


TACDGB
Posts: 6,108
4/13/13 10:26 P

I think it depends on your personal goals for your body. I do think 2 days a week of strength training will help you be strong. But to build serious muscles...........I am not sure. I do 4 days a week strength training. But that's me and I do it because I love doing it.



SLIMMERKIWI
SparkPoints: (126,393)
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4/13/13 10:13 P

I'm not qualified to accurately comment but I would think that you wouldn't lose strength by dropping one of the ST days. Boxing in itself must be some form of strength training. I have felt for a long time that you had really bitten off a bit more than you could properly chew, but knew how much you loved it. I think having that one extra day off would possibly give you more energy, AND help you with other stuff (as in more time)

Good luck,
Aunty Kris :-)



BUBBLEJ1
SparkPoints: (21,988)
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4/13/13 9:59 P

Hi all,

I am faced with having too much on my plate, exercise wise, and something has got to give. At the moment I am working out almost every day to make sure I can fit everything in, but I don't want to keep that up forever. I do 2 boxing classes, 2 runs and 3 ST sessions a week.
*If I dropped a ST session would I see a decrease in my strength, or would it be OK?*
I really don't want to drop a boxing class, because that is my favourite exercise, and I don't think running once a week will be enough.

My new timetable would look like this

M - Boxing (60 min)
T - ST (Full body 40 min)
W - Boxing (60 min)
T - Run (30-40 min)
F - ST (Full body 40 min)
S - Run (30-40 min)
S - Rest



 
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