I'm another full body minimalist. I spend no more than 20 minutes on strength currently, although the way the program is set up, it'll get longer as I progress. I lift heavy with low reps - compound movements and I'm done quickly.
And I only lift 2-3x a week.
9/3/13 12:13 P
i either do less cardio + full strength once a week outside my physical training session or i do a longer run and half a strength workout on two days... i don't really split it by body group- eg i'll do lats/shoulder/chest/abs one day and bi/tri/delts/leg press another... no big deal! most of us aren't doing full bodybuilding routines that we need to worry about resting various muscle groups!
Along with Motivated I am a minimalist, full body and compound movement exercises only, no splits and challenging weights for each exercise. The programmes I write for clients are no more than six different exercises per workout and no more than 8 repetitions and 3 sets per exercise. The exception is with a strength only circuit programme the number of circuits can go up to five since there is a built in cardio benefit removing the need for dedicated cardio sessions for general fitness and fat loss.
Fitness Minutes: (86,237)
9/3/13 9:47 A
Yeah... I do a split routine. Doing full body is probably better but like you... I just dread it even though my routine is rather straight and to the point (similar to M@L's design). I tried 3x3 full body routines and just wound up going back to my split.
My routine is like this;
Sun: Rest Mon: 30 minutes HIIT + Upper body/core (bench press, OH press, rows, bicep curls with barbell) and a 9 minute ab video with Coach Nicole. Tues: 10 minutes HIIT + Lower body (deadlifts, squats, sumo squats, low lunges) and then finish off with a JM's Killer Buns and Thighs (yeah, I really kill my legs lately) but getting huge results. They tend to be much weaker than my upper body. The video is mostly for fun and to keep my routine interesting. Wed: Power Yoga Thus: same as Monday Friday: same as Tues Sat: Banish Fat Boost Metabolism w/JM (cardio)
My routine may not be totally by the books but it gets me results so I keep doing what's working and what routine will keep me motivated to get it done. ;) Mostly, I have this routine so I can fit in KB&T... I just want to finish the video, haha. I may try a full body again once I'm done and do 20 mins HIIT and then the exercises I listed above (4 for lower, 4 for upper), do BFBM 2x a week and power yoga 1x a week.
One of the things with strength training is that it is not just the obvious muscles being worked, but also a lot of smaller muscles working hard to keep you balanced and stabilized, often in some quite surprising places.
While theoretically it is possible to follow a split routine to allow sufficient rest between different muscle groups, in practice it takes a fairly detailed knowledge of muscle anatomy and kinesiology to ensure your muscles actually do get sufficient rest. Most people are better off doing a full body workout every 2-3 days.
Also, soreness results from challenging your muscles in ways that are unfamiliar to them. Doing a split routine, or a full body workout is not going to alter this.
A very simple all-body workout routine might comprise: * squats/lunges * deadlifts * planks * pushups (wall, modified or incline pushups if necessary) * pull-ups/lat pull downs/bent over dumbbell rows
Also, strength training should not be fast. It should be slow and controlled at all times. Don't feel bad about not being able to do it fast - you are doing the right thing in doing it slow.
What are everyone's thoughts on having certain days where you focus on specific areas? I am thinking about doing cardio no matter what but also focusing on a certain area like arms, midsection, or legs each day. I want to be active and for me not getting a full body workout has caused me to burnout too fast from being way too sore or not being able to do everything fast and lose interest. I think focusing on one area each time may be a better approach for me. I have been looking for a plan, I just am not sure how to go about everything and whether my thinking is accurate with how to go about this. One thought was doing cardio by itself like 30 minutes 3-5 times a week with a break day or following a spark plan for a week or two then adding in specific areas since I am a newbie to exercise. Any help would be appreciated.
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